Superfoods: 7 cheap local alternatives

When going through the supermarket shelves, you can now see the bold ones on all sides SUPER FOOD Versions on packs of various contents promising. Among them are exotic-sounding names like Aronia or Spirulina, followed by miracle-reminiscent effect descriptions. And if it is supposed to be so good for your health, do you like to get involved? even at a more expensive price. Your own body is finally worth it. But does this really have to be? What is really in the superfood and how much is behind the advertising promise?

What exactly is a superfood?

Superfoods are by definition Food with an unusual content of valuable and healthy ingredients like vitamins and minerals. They are said to have all sorts of positive qualities: from increasing general wellbeing and weight loss to better fitness and resistance to stress, to preventing and curing a wide range of diseases.

But the term "superfood"? is legally not bindingSo there are no legal requirements for the nutrient content or the health-promoting effect of the so-called food. Thus, the term is mainly used by the advertising industry, the term clever marketing and print it on every product that was mixed with even the smallest amounts of an exotic-sounding substance.


That is why superfoods are now often in the criticism and the promises are increasingly questioned. So it is not a good idea to buy everything without thinking, where superfood stands on it and to expect miracles. Instead, control how much of the advertised plant is actually in the product and how it's processed.

Does the consumption of superfoods make you healthy?

If you look at the individual plants that stand behind the colorful pictures and promises, they do not make a bad impression. They usually have one Variety of vitamins or minerals show that are safe for a healthy diet. But if you think about it, then These ingredients are also found in local fruits and vegetables ? because vitamin C is not only available in South America. That the superfoods are basically healthy, so can hardly be denied. However, whether they offer added health benefits to plants grown regionally in Germany or Europe is questionable in many cases.

Superfood becomes problematic when you look at the production and distribution conditions. Since it is mostly exotic plants, must long transport routes be covered. That's not all bad for the environmentbut also does not do the plant well and can, for example destroy sensitive vitamins, That is why superfoods in Germany are rarely fresh, but dried, heat-treated or as an extract. Otherwise the long transport would not be possible. However, many of the advertised and really health-promoting ingredients are lost as a result and the Effect fizzles.


In addition, testing in such superfoods is common pollution found by pesticides, mineral oils or heavy metals. While this problem is not just about superfoods, there is a heightened risk, especially for food from countries with obscure regulations and testing procedures.

Since superfoods always cost a multiple of regional products, you should think carefully before buying if the health benefits justify the price or whether they are actually detected in the specific product.

Superfoods and their secret doppelgangers

You probably already guessed: no superfood is the only one of its kind and healthy fruits and vegetables are also growing in our region enough. So before buying expensive powders and extracts, it's worth taking a look at the local diversity. The superfood list shows you alternatives to 7 of the critically acclaimed super fruits and seeds.


Flaxseed as a substitute for Chia seeds

Flax seeds are as good as chia seeds - they also contain a lot of protein, fiber and omega-3 fatty acids.The gray-black beads from China offer many proteins and roughage and are also rich in Omega-3 fatty acids, Just as well as our home-grown flaxseeds: they contain just as much fiber and omega-3 fatty acids, are cheaper and are grown regionally. Like chia seeds, flaxseeds are also suitable as an egg substitute for baking. they also give a jelly-like mass when combined with water.

Blackberry as a substitute for Acai berry

Instead of the exotic Acai berry grab tasty blackberries with a similar high antioxidant content.The South American fruit of the cabbage palm promises among other things with a high content antioxidants, Omega fatty acids and calcium healthy, young and slim. Domestic dark berries such as blackberries and blueberries have a similarly high content of antioxidants and have the advantage that this is not reduced by a long transport route.

Green wild plants as a substitute for Moringa leaves

Green wild plants such as parsley fit in many dishes and together can replace the miracle tree Moringa.As a miracle tree is called Moringa, which brings healing for all diseases. A high proportion of the Vitamins A, C and K, Magnesium, zinc and countless others Minerals and nutrients make him the tree of life. However, the leaves are almost always powdered, for example in capsules, so some of the nutrients are lost. You can therefore also resort to fresh green wild plants such as yaw, sorrel or parsley? and just eat a little bit more of it. Or try your hand as a gardener and plant a specimen in your pot at home to enjoy the fresh miracle leaves.

Blackcurrant as a substitute for goji berry

Many berries growing in Germany like the blackcurrant can easily take on the goji berry.The red berry becomes with its high Vitamin A and C Salary as well as many health-promoting phytochemicals advertised. It is designed to help with eye problems and high blood pressure and strengthen the immune system. As a superfood, it is usually available in dried form.

Under the less exotic sounding name of common buckthorn, the Goji berry grows in Central Europe and can even be cultivated in its own garden. Then you can enjoy the benefits of the berry and you do not have to worry about long transport routes or pesticide residues. Alternatively, you can also depending on the taste on blackcurrants or sea buckthorn resort.

Broccoli as a substitute for acerola cherry

Like the acerola cherry, the local broccoli is a true vitamin C bomb and acts as a health booster.Despite its name and optical similarity, the acerola cherry is not related to the cherry we know. It achieves peak values ​​in the vitamin C Salary and should act as health boosters.

In Germany, the native of Central and South America fruit is not fresh, as it spoils very quickly. Vitamin C is particularly sensitive and is easily destroyed during transport and storage. Therefore, despite the high content of the fresh fruit, it is better to resort to local cabbages such as broccoli or kale, which are fresh to buy. It is best to boil or stew for a short time, as the vitamin C can also be largely lost as a result.

Bilberry as a substitute for Aronia berry

The blueberry looks similar to the Aronia berry confused and also knows a variety of phytochemicals on.Due to their high content phytochemicals the black berry should increase the efficiency and prevent the development of diseases. In addition, it contains a high proportion of the Vitamins A, B, K and C, Whether high blood pressure or gastrointestinal discomfort, the Aronia berry is considered an all-rounder.

In the shop, the berry is usually available dried, but there are also fresh and even regionally grown products. The fruit, which is also known as chokeberry, grows easily in Europe and, because of its robustness, can be planted in its own garden, for example as a hedge, without the need for special care.

Also in the blueberry, which looks the Aronia berry confusingly similar, but tastes a lot sweeter, the health-promoting phytochemicals and many vitamins are included. So you can choose which berry to taste.

Millet as a substitute for quinoa

Millet is cultivated in Europe and, like quinoa, is gluten-free and shines with a high protein content.Quinoa is as gluten-free pseudo-cereal with high proteinshare as a superfood especially popular with athletes. Quinoa contains all eight essential amino acids and has a high content minerals like iron and magnesium. However, the plant grows primarily in the Andes and has to travel a long way to reach Europe. And the consequences for the indigenous peasants in these areas also stand in the way of unquestioning consumption: due to increased demand, they can no longer afford quinoa themselves and are often poorly paid for their work.

A gluten-free alternative to quinoa is millet, which is increasingly found locally. Who has no gluten intolerance, can dodge local cereals such as spelled or greens? of course in wholegrain quality.

Excursus: vital substances? what makes our food healthy

When advertising the positive qualities of superfoods, incomprehensible terms are just thrown around. Then there is talk of polyphenols, riboflavin or flavonoids? according to the motto? What sounds scientific, can only be good ?. Here you will find a short list of which Micronutrients in fruits and vegetables make you fit and healthy. Because with one thing the advertising is definitely right: The (not only) in Superfoods contained vital substances are vital and help us to stay healthy.

vitamins Minerals and trace elements Secondary plant substances

Vitamins are substances that for the most part can not be formed by the body itself and therefore need to be fed through the diet. They are essential for a healthy body, because they are involved in building cells, bones and teeth and in many metabolic processes and strengthen the immune system. There are a total of 13 vitaminswhich are all very different in terms of their tasks and impact.

Vitamins are very sensitive and can be destroyed in food for example by prolonged storage or heating.To maximize the amount of vitamins in your body, you should always consume fruits and vegetables as fresh and unprocessed as possible.

Minerals are inorganic substances that are the body just like vitamins can not self-educate, They are needed by the body, for example, for bone formation, blood or hormone production and the function of muscles and nerves and take over important functions in the organism.

The minerals include, among others Calcium and magnesiumTrace elements are minerals that the body needs in even lower doses. These include, for example Iron, iodine and zinc.

Unlike vitamins and minerals are phytochemicals not essential to life, but should be health-promoting, They give plants their color and aroma and are contained in many superfoods. Often the special effect of the Superfoods is fixed on them.

In our diet, there are up to 10,000 different phytochemicals and just as diverse are the effects on the body. For example, they lower blood pressure, regulate blood sugar or have an anti-inflammatory effect. Secondary plant compounds often have an antioxidant effect and are called Protector against free radicals advertised in the body.

Should I leave superfoods on the shelf?

Superfoods are a great way to spice up your diet and diversify ours Local fruits and vegetables do it in terms of nutrients but mostly the same ? and in some cases even better.

Those who love to indulge their taste buds now and then with an exotic taste and combine that with health benefits, can fall back on superfoods. Traveling to other countries through food can be fun and rewarding. But always be aware that this is one special luxury is not a food that is essential for a healthy, balanced diet.

A smoothie to go or a spoonful of the colorful Pülverchen can not act as fountain of youth and panacea? even if the advertised ingredients are healthy. Above all, an otherwise unhealthy diet can not be made up for by Superfoods. The processes in our body are complex and Many factors are responsible for good health, In addition, there are usually no clinical studies that show a special effect beyond that of other fruits.

Especially heavily processed products, which should be particularly healthy by the admixture of Superfoods, must be enjoyed with caution. For a sugar-containing cereal bar is certainly not a miracle cure by a milligram amount of an exotic fruit. Always keep in mind that it is best to consume a food as a whole, so as unprocessed as possible. If this is not possible with Superfoods, you are usually better served with regional alternatives.

You will not only find variety in the distance: Have a look around your region and you'll be surprised what grows there all the herbs, fruits and vegetables you've never tried! Tell us your personal superfood insider tips :-)