Superfoods: from distant exotic climes or local and rustic

Superfoods

For breakfast this morning, did you eat a bowl of chia seeds and acai berries, and wash it down with a cup of matcha tea?
Nowadays, we can no longer imagine life without what has become known as “superfoods” – such as chia seeds, acai and goji berries and so on. Many of us like these exotic fruits, berries and seeds – the health-conscious even swear by them. That is why we wanted to examine what superfoods are, how they benefit us and why you should prefer Swiss foods to their exotic counterparts.

Super what?

Although everyone has been talking about “superfoods” for several years now, up till now there has been no single technical definition for this trendy term. It is, in fact, primarily a marketing term. They are actually mostly ordinary foods that are particularly rich in nutrients, or that are assumed to be particularly conducive to human health and wellbeing due to their specific ingredients or nutrient content.
“Superfoods” therefore have the property of slowing natural processes such as ageing, and reducing the risk of developing conditions such as cardio-vascular disorders, diabetes, cancer or stroke. However, you should be aware that research into how “superfoods” actually work is still in its infancy.

Due to the lack of a generally recognised definition, it is not surprising that different foods may be designated superfoods depending on the source. One common feature is that many of them come from far away or can only be consumed in a processed form as a supplement. This includes algae-based products like chlorella or spirulina, spices like turmeric, tea (extracts) and extracts of wheatgrass, seaweed or other products. Not to mention popular foods such as goji, aronja and acai berries, chia seeds and Amaranthaceae such as quinoa. However, the term “superfoods” is in no way restricted to foreign foodstuffs from far-flung countries. Numerous indigenous foods – such as flax seeds, blueberries, spinach or wild herbs – can also be categorised as “superfoods”.

Superfoods from all over the world

As already mentioned, what we call superfoods are predominantly fruits, vegetables, nuts and herbs that contain an above-average concentration of minerals, fibre, amino acids, vitamins and secondary plant substances. Although this is true of many native species, we don’t see them as superfoods. The best known and most popular exotic superfoods include:

  • Amaranth
  • Acai berries
  • Avocados
  • Baobab powder
  • Chia seeds
  • Chlorella algae
  • Cranberries
  • Pomegranates
  • Goji berries
  • Yacon root
  • Cocoa
  • Maca root
  • Almonds
  • Maqui berries
  • Mesquite powder
  • Moringa
  • Papaya
  • Quinoa
  • Spirulina
  • Rice

You have probably already noticed that the most popular and best known “superfoods” mostly come from far away. They have often made the long journey from foreign countries and sometimes even different continents, and being transported to Switzerland obviously drastically increases their carbon footprint. For example, acai berries come from South America, and the popular and sought-after chia seeds usually come from Mexico or Guatemala.
While many of the above exotic “superfoods” have established themselves on the market, domestic “superfoods” have predominantly taken a back seat, despite the fact that a multitude of health-promoting foodstuffs are available domestically. Examples of domestic “superfoods” include blueberries, spinach, flax seeds and wild herbs.

Regional superfoods

One great advantage of domestic “superfoods” is their freshness, which enables the body to absorb their bioavailable nutrients more easily. In foreign “superfoods”, which have almost always travelled a long distance, the effects of the journey can always be seen in how well preserved the valuable ingredients and nutrients are. So, camu camu loses 25% of its vitamin C over the course of delivery, where conversely, the vitamin C concentration in sauerkraut remains constant when it is stored. Another advantage of domestic produce is that it is usually minimally contaminated with pollutants, as legislation in Switzerland is stricter than in the countries of origin of the popular “superfoods”. Another plus for our domestic nutrient bombs is the price – domestic products are significantly cheaper than imported foods.

Although domestic “superfoods” are nutrient bombs every bit as much as their exotic counterparts, they are barely advertised. That’s why many of us know hardly anything about Swiss-grown alternatives. We want to change this! Here is a selection of “superfoods” from Switzerland.

  • Blueberries
  • Millet
  • Pumpkin seeds
  • Wild garlic
  • Buckwheat
  • Broccoli
  • Artichokes
  • Blackberries
  • Oats
  • Barley grass
  • Red peppers
  • Kale
  • Sunflower seeds
  • Sultanas
  • Spinach
  • Juniper
  • Wheatgrass
  • Grape seeds
  • Beetroot
  • Rape seed oil
  • Chard
  • Lentils
  • Parsley
  • Wild herbs (e.g., dandelion, nettle)
  • Chard

Did you have any idea that these foods were “superfoods”? Now you know about some of our domestic “superfoods”! Our list is far from complete; there are many more nutrient bombs in the region. You can find a selection of domestic “superfoods”here.

Why super food?

High-quality foodstuffs with many special properties are called “superfoods”. These foods have health-promoting properties due to their extremely high nutrient content: vitamins, minerals, valuable components such as secondary plant substances and antioxidants, but also Omega 3 fatty acids, which occur in an extraordinarily high concentration in these foods and are characteristic of “superfoods”. What’s more, “superfoods” contain a number of other significant nutrients such as proteins, essential amino and fatty acids, and co-enzymes and polysaccharides. Due to the range of important nutrients, “superfoods” supply protein, vitamins, essential fatty acids and minerals in quantities far greater than the recommended amounts. Another advantage of “superfoods” is that they contain bioavailable nutrients, which is why these essential components are so easily absorbed and processed by the human body.

“Superfoods” in everyday life

“Superfoods” may have many advantages due to being rich in nutrients, but they are not the magic bullet that the media so often depict them as. So that “superfoods” can fully unleash their health-promoting properties, they must be eaten every day and in sufficient quantities, which can sometimes prove difficult in everyday life. In addition, “superfoods” cannot replace a balanced diet and will not compensate for an unhealthy lifestyle or a poor diet.

Although “superfoods” have many benefits due to being rich in nutrients, they should be seen as an occasional supplement to a balanced diet with a large proportion of fruit and vegetables. In order to best benefit from the healthy properties of “superfoods”, you are recommended to deliberately use and consume domestic “superfoods” in moderation to supplement a balanced diet.

 

References:
Fäh, D. (2019). Superfoods: Hehre Helden oder blasse Blender? Schweizerische Zeitschrift für Ernährungsmedizin. 2. Pp. 12-16
Goricanec, O. (2020). Superfoods: Es muss nicht immer exotisch sein. Available on: https://www.helsana.ch/de/blog/themen/gesundheitswissen/superfoods.html
Schweizerische Gesellschaft für Ernährung, SGE. (Publisher). 2016. Superfoods. Tabula – Zeitschrift der Schweizerischen Gesellschaft für Ernährung SGE.
Traunbauer, T. (2016). Die Bedeutung pflanzlicher Lebensmittel als «Superfood»: Eine Analyse ausgewählter Beispiele mit dem Schwerpunkt «Samen und Beeren». (Diplomarbeit). Karl-Franzens-Universität: Graz.

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