In the last article on "How good are superfoods really", you learned all about these highly sought-after, super healthy foods and got to know some exotic superfoods. f These foods are just as rich in vitamins and minerals, even if they are not marketed as superfoods. What's more, compared to their exotic counterparts, they are often cheaper, more sustainable and less contaminated with harmful substances due to stricter quality controls.
In this article, I'll show you which regional superfood alternatives are native to our region and how well they compare to their exotic counterparts. And at the end you'll find a few helpful tips and tricks on how you can easily integrate regional superfoods into your diet.
Many people are unaware that Switzerland has an enormous variety of nutrient-rich foods that are in no way inferior to the exotic power packs. What's more, they grow right on our doorstep and provide just as many valuable vitamins, minerals, antioxidants and high-quality fats and proteins.
Here is an overview of regional superfoods:
A quick look at the overview of regional superfoods shows: We have a very large and varied range of healthy foods - and all in close proximity. What's more, berries, herbs and green vegetables can easily be grown in your own garden. So why buy expensive powders, berries and seeds from faraway countries?
Here is proof that our local superfoods are just as healthy as their exotic counterparts.
Linseed instead of chia seeds
The high content of fiber and omega-3 fatty acids clearly stands out in these two seeds. They also contain mucilage, which has a positive effect on intestinal health and can help with constipation. The mucilage acts as a swelling agent that stimulates digestion and increases the volume of intestinal contents. Important: Always drink plenty, otherwise they promote constipation.
Both linseeds and chia seeds contain high-quality vegetable proteins, with linseeds taking the lead. They are also ahead in terms of potassium and vitamin E content, whereas chia seeds contain more vitamin A and calcium.
One striking difference between the two super seeds is the price. Regional organic linseeds are three to ten times cheaper to buy than the exotic chia seeds from Latin America.
In contrast to chia seeds, flaxseeds should always be crushed to make the most of their valuable ingredients. In addition, the mucilage they contain can only develop its swelling effect when the linseeds are crushed.
💡Watch out: Always store ground linseed in the fridge, otherwise the fats it contains will quickly become rancid and inedible due to contact with oxygen.
Swiss berries instead of açai berries
Açai berries are considered to be particularly healthy due to their antioxidants, healthy fats and high-quality proteins. The Brazilian berry contains more antioxidants than any other fruit, which is why it can effectively protect our cells from harmful free radicals. But Swiss berries such as blackberries, aronia berries, blueberries and blackcurrants are also rich in antioxidants, fiber and vitamins. Blueberries, for example, provide plenty of vitamin C and B. Aronia berries also score points with the latter, and they also contain many secondary plant substances. These are considered to be particularly beneficial to health and have an antioxidant effect. Another advantage of our local berries is that they are great for freezing. This means you can enjoy them all year round and benefit from their valuable ingredients.
Cranberries instead of cranberries
These two berries often cause confusion and are often confused as they are very similar in their bittersweet taste and pink color. Their nutrient profile is also similar, with antioxidants and anti-inflammatory substances being particularly impressive. This is why they are also considered an effective home remedy for urinary tract infections. Both types are only suitable for eating raw to a limited extent, as they taste very sour and bitter on the one hand and can cause constipation and flatulence on the other. Instead, they are processed into chutneys, compotes and jams or used dried in baked goods and muesli.
As you can see, the cranberry can definitely hold a candle to its exotic counterpart from North America. So why not go in search of cranberries in the fall (from September to the end of October)? They are mainly found in sparse coniferous forests, moors and on sunny mountain meadow slopes.
Sea buckthorn berries, blackcurrants or rosehip instead of goji berries
Goji berries from China are real vitamin C bombs and also contain important antioxidants, zinc and vitamin E. But Swiss berries can also provide some valuable vitamins and minerals. The local sea buckthorn berry, blackcurrant or Hagenbutte contain even more vitamin C than the exotic goji berry. They also contain a lot of vitamin E, calcium and magnesium.
Thanks to their extremely high vitamin C content, these berries strengthen the immune system even in small quantities.
In addition to the long transportation routes, goji berries have another major disadvantage: frequent exposure to pesticides. Therefore, prefer regional berries and benefit from their valuable nutrients.
Green vegetables instead of spirulina and moringa
Spirulina, the algae from Mexico and Africa, is rich in protein, iron, chlorophyll, beta-carotene (precursor to vitamin A) and folic acid. It is said to strengthen the immune system and lower blood pressure. The leaves of the Indian moringa tree are also said to have many positive properties, as they also contain numerous antioxidants, vitamins, minerals, proteins and chlorophyll. However, our native vegetables also have all of these health-promoting properties, especially green vegetables such as spinach, chard, rose or kale. They are rich in antioxidants, vitamins, minerals and chlorophyll, and also strengthen the immune system, fight inflammation and improve well-being. The big and significant difference is that green vegetables are available in abundance in Switzerland. You can either grow them yourself in your garden or buy them locally. In addition, vegetables taste good raw or cooked in savory dishes and fresh smoothies. Spirulina and moringa, on the other hand, are particularly suitable as a tea or powder for smoothies, dips and dressings.
These home-grown power packs are excellent and easy to integrate into your daily diet. Whether as a garnish in salads and muesli, as a sauce for savory dishes or as a rich ingredient in smoothies - superfoods spice up any meal. Here are a few tips on what you should look out for and how to make them an integral part of your diet.
For a little inspiration, try this delicious gluten-free apple and cinnamon porridge with blueberry compote. You can boost the porridge with regional superfoods such as ground linseed, walnuts or hemp seeds😊
Click here for the recipe!
Have fun trying out the recipe.
Your nutritionist Nicole
