Editor’s note: This article is a reprint. It was originally published on July 31, 2017.
It’s probably impossible to count the number of times you’ve come across an article or study featuring a “superfood” that can only be found on some exotic island or in the wilds of China. Information about many superfoods is everywhere. They may be interesting and have incredible nutritional value, but are there any superfoods near where you live?
How strange is it that the things that seem most effective for weight loss, cancer prevention, and brain power all come from halfway around the world?
Every state in the U.S. has a list of local foods that are rich in vitamins, minerals, and other elements essential to good health. So no matter where you live, there are probably local foods you never thought of that could help boost your health. Below are five superfoods that will replace your local foods with more exotic options that will not only surprise you, but also get you inspired to get cooking!
Super Swap — Lemon Balm instead of Cocoa
Not many would consider the two interchangeable, and while they may not taste all that similar, their effects seem to be. Chocolate lovers know one of the reasons people crave chocolate: it’s calming and stress-relieving. In comparison, lemon balm (emphasis on the “balm”) is said to offer mood-boosting benefits without the caffeine jitters.
Native to the eastern Mediterranean and western Asia, Melissa officinalis, like many other herbs, has been used medicinally for centuries for its compounds that have antiviral, antibacterial, antispasmodic and antidepressant properties. According to Natural Living Ideas, their mechanism of action is as follows:1 It has effects such as relieving stress, easing pain caused by indigestion, and increasing appetite.
Another use for lemon balm is to promote sleep. You can make a tea by chopping up the leaves and steeping them in boiling water, or rub a few leaves on your skin to let the natural oils penetrate your bloodstream and have a relaxing effect. In fact, a study published in Phytomedicine found that about 81% of subjects who used lemon balm with valerian root slept better than those who took a placebo.2
And in a study done by Northumbria University, participants in a lemon balm trial who took capsules filled with the dried herb reported enhanced memory and improved problem-solving skills. They also performed “significantly” better when given a standardized computerized test of memory than those given a placebo.3
One of the great things about lemon balm, a perennial herb in the mint family, is that it’s easy to grow, especially in the spring. You can start it from seed or purchase small seedlings from a farm store or nursery. You’ll be amazed at how quickly it grows and spreads.
Acai berries can be substituted for blueberries
Acai berries (pronounced asai-ee) are similar to grapes. blueberryThe , which looks very similar to the latter and, oddly enough, tastes like berries dipped in chocolate, has been used in traditional medicine to treat parasitic infections, ulcers, bleeding, and diarrhea.
Acai berry It is native to the Amazon region. In addition to the fruit itself, the juice and pulp are often added to teas, fruit drinks, fruit bars, and other products that promote health and vitality.
Nutritionally, this little berry is high in antioxidants, flavonoids, and anthocyanins. But aside from the health benefits of the acai berry, its nutritional profile is very similar to that of blueberries, which are grown on both coasts of the United States and throughout the Midwest. There are two types of blueberries, highbush and lowbush, the latter of which is a wild variety that is high in anthocyanins. According to the Blueberry Council:
“The first commercial cultivation of the little blue dynamo made its way from farm to table 100 years ago…Native to North America, blueberries have been around for more than 13,000 years and are deeply rooted in our nation’s history. Today, we continue to enjoy the health benefits of blueberries and are discovering that they offer even more benefits than our ancestors ever imagined.”4
Blueberries have some truly amazing benefits for cardiovascular health, the brain, insulin response and even cancer prevention. They’re packed with vitamin C, which boosts the immune system and aids in collagen formation, as well as fiber, which helps with bowel movements and heart health. They’re also rich in manganese, a mineral that’s known to help with energy metabolism and proper bone development.
Chickweed — the new wheatgrass
Greener than any grass you’ve ever seen, wheatgrass has been a staple in the health food world for decades. People line up to pay top dollar for little shots of this grass that tastes like freshly cut hay and is described by one company as “unfamiliar, but not unpleasant.”5
The product’s features include revitalizing skin cells, preventing aging, purifying the blood, fighting tumors, etc. According to clinical studies, this product contains 90 minerals, 20 essential amino acids, 13 vitamins, and 80 enzymes.
But what makes this vegetable a superfood is that it’s 70% chlorophyll, which is structurally similar to red blood cells (hemoglobin). Once absorbed, it’s converted into hemoglobin, which mimics red blood cells to transport oxygen to vital parts of the body, and may even kill cancer cells, since “cancer cells cannot survive and grow in an oxygen-rich environment,” World Lifestyle magazine points out.6
But chickweed (Stellaria media) is a wild edible plant (and beautiful, by the way) that grows abundantly in all but the coldest parts of the world, such as Antarctica. Not only does it reduce insect pests on other plants, it’s also packed with vitamins, minerals, and, like wheatgrass, chlorophyll.
Chickweed stems and flowers can be used raw in salads and sandwiches, tossed in soups and stews, or added to cooked dishes (though the stems and leaves are too delicate, so add them at the end).
Pioneer gatherers discovered that gathering chickweed in the spring was useful both as food and as medicine.7 Observations have shown that when raw, it is covered with a layer of fine fibers, but when lightly chopped and sautéed or boiled, the layer of fibers is reduced to a minimum.
Rose Hips Can Be Used as a Substitute for Goji Berries
Goji berries It’s known for its high vitamin C content. Native to Asia, ancient humans used it to replenish fluids, improve skin, and ease nervous tension. This shrub-like plant belongs to the nightshade family, the same family as tomatoes and peppers, and is said to be effective against insomnia, tuberculosis, and to increase testosterone.
Meanwhile, rose hips, the fruit or seed pods of the wild rose plant found throughout the United States in late summer and fall, are extremely rich in Vitamin C, also known as ascorbic acid, and are actually the richest source of it in the world, making them highly sought after in many markets.
It’s only in recent decades that people have begun to consider whether rose hips actually have any nutritional value. Once used as animal feed, today they’re an ingredient in jams, jellies, pies, soups, breads and wines. Bon Appetit adds:
“Like the petals, rose hips are rich in flavonoids, which are small but powerful antioxidants. Like nettles, rose hips have anti-inflammatory properties. The pectin in rose hips is also a heart medicine…”8
Tree Hugger9 Rose hips can be used as a tea or eaten to treat colds and sore throats, as they contain vitamins A and E. They also contain antioxidants that fight free radicals, making them an anti-inflammatory and helpful treatment for rheumatoid arthritis.10
In rare cases, they also contain heart-healthy pectin.11 Consuming rose hips in any form has been shown to have many more benefits, including optimizing cholesterol, boosting immunity, preventing chronic diseases like cancer, regulating blood sugar levels, and eliminating toxins.
Nettle compared to ‘superfood’ spirulina
While spirulina is technically grown in the “United States,” it’s only grown in Hawaii and other exotic parts of the world, so it’s no wonder many people don’t think of it as something they have on their doorstep. But first, what is spirulina? If you’ve heard of the blue-green algae, then you’re halfway there.
Spirulina’s deep blue-green color clearly indicates its active ingredient, chlorophyll. Health.com12 It has been described as one of the oldest life forms on Earth, and may have been included in the Aztec and African diets centuries ago.
Spirulina is now touted for strengthening the immune system, reducing fatigue and fighting allergies. Stinging nettle is another plant that contains similar amounts of chlorophyll to that found in spirulina, but it is commonly found along ditch banks, in forests and along riverbanks.
The plant is sometimes called “singing nettle,” because that’s exactly what it does: If you handle it without gloves, the tiny hairs on all its surfaces will sting you like a bee, leaving behind tiny red bumps, thanks to the formic acid it contains. But internally, Bon Appetit claims it acts like a tonic.
“Taking nettle for a long period of time strengthens the circulatory, immune and endocrine systems, helping them to function at their best. The stronger these systems are, the better our bodies are able to cope with any situation.”13
However, when cooked or dried, this pesky stinging problem disappears completely. Which is a good thing, because this freely foraged food is highly nutritious, containing fiber, lecithin, chlorophyll, sodium, iron, phosphorus, sulfur, potassium, and vitamins A and C. According to Mother Earth News, the plant was used in birthing rooms and on the battlefield to stop both internal and external bleeding, and is thought to purify the blood. As a tea:
“It has been found to be effective in treating mucus congestion, skin irritation, water retention and diarrhea. It also stimulates the digestive glands in the stomach, intestines, liver, pancreas and gallbladder. Used externally, nettle tea relieves rheumatism in both humans and animals, makes an excellent gargle for mouth and throat infections, cures acne and eczema and promotes the healing of burns.”14
The top two or three pairs of leaves are the most tender, and using gloves and tongs, I remove the serrated leaves from the collection bag to the sink, rinse them, then transfer them to a frying pan and saute them in butter or ghee, sea salt, and Parmesan with the onion and garlic.
What about superfoods that are common and easy to grow locally?
Broccoli may be one of the most nutritious vegetables grown in the United States (and other countries too). This is due to sulforaphane, an organic sulfur found in broccoli and other cruciferous vegetables. Sulforaphane not only supports normal cell function and division, it also helps detoxify the body and reduces damage caused by inflammation and reactive oxygen species (ROS).
Broccoli sprouts are a nutrient-rich superfood made from broccoli seeds that may help prevent many serious diseases, from heart disease to diabetes, as well as detoxifying environmental pollutants like benzene and preventing cancer.
This is due in part to sulforaphane as well as other powerful compounds such as glucoraphanin, a glucosinolate that helps improve blood pressure and kidney function, and isothiocyanates known to normalize DNA methylation.
Arugula, also known as “rocket” for its spicy flavor, is another powerhouse vegetable. A leafy green, versatile vegetable, it’s part of the cruciferous family, like cabbage and broccoli, and is packed with nutrients and healing properties, including fiber, vitamins A, C (for immune support) and K (for strong bones), folate, calcium, potassium, iron, magnesium, phosphorus and manganese.
According to a study arugula It is said to have powerful effects against gastrointestinal ulcers, psoriasis, skin cancer, lung cancer, and oral cancer. Many other vitamins and minerals help lower blood pressure and improve vascular function. Amazingly, this flashy looking green vegetable is very easy to grow and, like many other green vegetables, can be mixed with other nutritious greens.
