Of course, you've heard of so-called superfoods – a term coined by marketers to describe foods that contain the maximum amount of various beneficial nutrients, which is why they quickly became popular among healthy lifestyle enthusiasts.
Originally, the “super” label was reserved for exotic products not previously known to the general public – goji, acai, chia, guarana, noni, quinoa, lucuma, acerola, spirulina, broccoli rabe, amaranth...
However, since the concept has entered the mainstream, a lot has changed, and today superfoods are not just exotic vitamin- and mineral-rich rarities, but also seemingly ordinary foods we're all familiar with. The key feature of a superfood isn’t aggressive advertising, high cost, or overseas origin – it’s the concentration of beneficial nutrients valuable to our health.
And in that regard, it turns out that most exotic superfoods have full-fledged equivalents among “domestic” foods – many of which even outperform their overseas rivals in vitamin, antioxidant, mineral, organic acid, and dietary fiber content. Plus, their nutritional profiles are often more balanced and diverse!
So if you’re not keen on paying a premium for what marketers pitch as “magic,” and prefer a more down-to-earth approach, pay attention to these homegrown superfoods that are easy to cultivate on any plot of land. And we’re here to help you rediscover their benefits and compile a list of such plants.
So which berries, vegetables, and fruits deserve a healthy eater’s attention?
Legumes
Do you often eat lentils, beans, peas, fava beans, soy, mung, cowpea, chickpeas, or peanuts? Be sure to include something new from this large group in your diet—and definitely grow them in your garden.
All legumes are rich not only in micronutrients and B vitamins but also in plant protein (up to 40–50% of dry matter, much more than in meat or fish), soluble fiber, and healthy fats (soy contains up to 27%, and peanuts up to 52% of dry matter).
The high folic acid content in legumes may lower homocysteine levels—a known risk factor for heart disease. Studies have shown that these foods help maintain a healthy weight thanks to their low calorie count and low glycemic index, and they significantly reduce “bad” cholesterol. Regular legume eaters even have 5–6% less trans fats in their blood than those who avoid these products.
The antioxidant compounds found in legumes help flush out toxins and boost immune function by enhancing the body’s resistance to infection.
The high levels of vitamins and trace elements support overall health and well-being.
Legumes also contain antioxidant-rich polyphenols, which, when paired with sunscreen, can help protect your skin from harmful UV rays during prolonged sun exposure and reduce the risk of skin cancer.
The recommended intake is about 200 g of legumes per day. There’s an endless variety of dishes—from stews and soups to vegetarian “meat” and even desserts. Most of the nutrients are retained in canned and frozen legumes.
Spinach and other leafy and aromatic greens
Low-calorie leafy greens (spinach, lettuces, chard, celery, sorrel, etc.) and what we typically call “herbs” (dill, parsley, green onions, cilantro, etc.) are excellent sources of folic acid, zinc, calcium, iron, magnesium, vitamin C, and fiber. They also contain all nine essential amino acids. Regular intake improves nutrient absorption.
Parsley has four times more vitamin C than lemons! It also contains beta-carotene, vitamins A, E, B-group vitamins, minerals such as selenium, fluoride, iron, zinc, potassium, phosphorus, magnesium, calcium; and bioactive compounds like terpenes, glycosides, flavonoids, and inulin—a fascinating polysaccharide that protects against many diseases and reduces cancer risk. Eating parsley may lower blood pressure, ease inflammation, strengthen eyesight, and improve libido.
Spinach, with its rich mix of fatty acids, iron, copper, zinc, phosphorus, potassium, magnesium, selenium, sodium, folic acid, lutein, and vitamins B, C, and A, boosts immunity, improves vision, promotes glowing skin, nails, and hair, supports bone and muscle health, enhances heart function, and helps stabilize blood sugar. Eating spinach can reduce fatigue, ease stress, and brighten your mood.
Dill contains quercetin, vitamins C, A, PP, and a wide array of macro- and micronutrients (potassium, phosphorus, magnesium, selenium). It helps relieve headaches, hypertension, and heart issues, improves digestion, removes toxins, has a diuretic effect, and even helps with bloating and hangover symptoms.
Celery (like spinach) is a natural source of kaempferol, a flavonoid that protects liver cells, reduces inflammation, inhibits tumor growth, and strengthens blood vessel walls. Eating celery also boosts your body’s resistance to allergens.
Its fibrous stalks and leaves help relieve constipation, stomach and intestinal spasms, and bloating. Celery promotes detoxification of the digestive tract and improves digestion. It’s also rich in magnesium, which helps combat depression. Plus, it’s so low in calories that it’s considered a “negative-calorie food”—your body burns more energy digesting it than it gains.
Lettuces (romaine, corn salad, garden cress, iceberg, arugula, etc.) are high in carotenoids, which act as antioxidants, cleanse blood vessels of cholesterol, and reduce the risk of heart disease.
Sorrel is rich in hyperoside and rutin—flavonoids that protect the mucous membranes of the digestive tract and strengthen capillaries and veins.
Don’t forget to grow greens in your garden and add generous portions to your daily meals!
Tomatoes
Familiar to all, tomatoes are a great source of potassium (vital for heart health) and vitamins C, K, and A. They’re especially high in lycopene—a powerful antioxidant pigment that gives tomatoes their red color. Lycopene not only reduces “bad” cholesterol and supports weight control (via improved liver fat metabolism), but also boosts cardiovascular health, may shield skin from UV damage, and lowers prostate cancer risk in men.
Just 50 g of tomato paste or 500 mL of tomato juice provide the daily lycopene requirement (25 mg). Lycopene becomes even more bioavailable after heat treatment (sautéing, roasting, stewing) and when tomatoes are puréed.
Tomatoes also contain tryptophan—the precursor to serotonin. When serotonin levels drop, your sleep, appetite, metabolism, and mood can suffer—raising your risk of full-blown depression. The choline in tomatoes reduces blood cholesterol, prevents fatty liver, enhances immunity, and supports hemoglobin formation. The tomato skin even holds the flavonoid naringenin, which has antioxidant, liver-protective, and anti-inflammatory effects.
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