Superfoods are completely normal foods. The term has neither a precise legal nor scientific definition.² The food industry or producers of dietary supplements can therefore determine for themselves what constitutes a "superfood," provided they use a nutritional claim such as "contains vitamin C."³

The term "superfood" is typically used to emphasize the health benefits of products such as muesli, shakes, teas, and capsules. It's good to know: If a superfood claims a specific health benefit, it must be proven according to the European Health Claims Regulation.⁴

Whether exotic fruits and vegetables, special legumes, grains, or seeds: Many foods referred to as "superfoods" come to us from distant regions of the world. Therefore, they are usually offered dried, as juice, extract, or powder.

Distribution often involves long transport routes and high land and water consumption. This complex production process makes the corresponding products not only quite expensive but also unsustainable.

This is why hyped superfoods like goji berries, acai berries, and chia seeds are increasingly being criticized. But the good news is: If you want to eat healthily and environmentally consciously in your everyday life, you don't have to rely on expensive superfoods with dubious ecological credentials. Many exotic berries, seeds, and grains have local equivalents that are at least as nutritionally sound.

Did you know? The actual health benefits of exotic superfoods like goji berries, acai berries, and the like are controversial. There is little scientific evidence supporting their desired health benefits—for example, reducing inflammation or lowering cholesterol.⁵

In addition, it cannot be ruled out that the long-distance fruits and vegetables may be contaminated with pollutants or pesticides. They can also trigger intolerance reactions or allergies in sensitive people.⁶

The Federal Office of Consumer Protection and Food Safety (BVL) and the German Consumer Advice Center therefore recommend choosing local, nutrient-rich, and affordable foods instead of superfoods from abroad or as an alternative to expensive products with little proven health benefits. Below, we'll introduce you to some popular exotic superfoods and their "regional counterparts."

Goji berries, also known as Chinese wolfberries, are the elongated, bright red to orange-yellow fruits of the common boxthorn. The plant is native to China and is valued as a medicinal plant in traditional Chinese medicine (TCM).

Dried goji berries are used there, among other things, to lower blood pressure, regulate blood sugar, and strengthen the immune system.⁷ Whether goji berries actually have this effect has not yet been sufficiently proven by scientific studies.⁸

Another trendy food, sometimes even hailed as a "miracle berry," is the Brazilian acai berry. The spherical, black stone fruits grow on the South American plant species Euterpe oleracea , also known here as the cabbage palm. Fans of the acai berry, in particular, expect various health benefits from its high concentration of antioxidants, including vitamin C, vitamin E, and anthocyanins (blue plant pigments).

Chia seeds have been approved in the EU as a so-called "novel food ingredient" since 2009. Since then, the small black seeds have been found in baked goods, muesli, and, in swollen form, in pudding.¹³

These are the seeds of the Mexican chia, a Central American plant in the sage genus. Nutrition-conscious people swear by chia seeds as "health all-rounders" or "nutrient miracles" because the seeds boast high levels of polyunsaturated fatty acids and fiber.

Quinoa is a pseudocereal from the Andes. These mustard-seed-sized seeds from Peru, Bolivia, and Ecuador are enjoying increasing popularity here. These small grains have a grain-like composition and can be used in a variety of dishes, such as muesli, salads, stir-fries, and even desserts.

Quinoa is rich in fiber, high-quality protein, minerals, phytochemicals, and vitamins. It's also gluten-free—which is ideal for people with the autoimmune disease celiac disease, for example.¹⁵

Have you ever heard of the "miracle tree"? The plant originates from the Himalayas and is also known as horseradish tree, behen nut tree, or moringa. The deciduous tree is now also cultivated in Africa, Arabia, Southeast Asia, and South America, where the fruits, leaves, roots, and seeds are used. In this country, only the dried leaves are usually available, for example as powder or tea.¹⁷

You don't have to look for fruits, vegetables, or grains labeled "superfoods" in the supermarket if you want to eat a balanced and varied diet. The valuable nutrients that are supposed to make these foods so healthy can be found in many others. Here's a small selection:

• Pomegranate: Contains potassium, among other nutrients, which is important for muscles, heart, and nerves. The fruit also boasts trace elements such as iron and various B vitamins.¹⁹
• Green tea/matcha: is rich in vitamin C and various antioxidants. The caffeine it contains is said to have an invigorating and concentration-enhancing effect.²⁰
• Garlic : can have a positive effect on elevated blood lipid levels and high blood pressure. The allicin it contains also fights pathogens such as viruses, bacteria, and fungi, which is why garlic is called a "natural antibiotic."²¹
• Ginger: Thanks to its pungent ingredient gingerol, it has anti-inflammatory properties and stimulates intestinal activity, making it a natural remedy for colds, nausea, and travel sickness.²²
• Spirulina: Obtained from blue-green algae. This so-called "superfood from the sea" is rich in protein and contains all essential amino acids, making it very popular among vegetarians and vegans.
• Wild herbs: You can harvest wild garlic, dandelions, and nettles yourself as superfoods for free and use them to make healthy salads, soups, and pesto. These herbs contain many vital nutrients such as vitamin C, potassium, and magnesium.²³

The term "superfood" originates from marketing and is intended to emphasize the health benefits of certain products. There is indeed initial evidence that some berries, seeds, and grains labeled as "superfoods" may possess certain health-promoting properties.

However, the evidence base is often thin: The studies were usually conducted on laboratory animals or cell cultures, so only limited conclusions can be drawn about human nutrition. Studies with human participants often involved too few subjects, making the scientific value of the findings questionable. Usually, only the health benefits of specific ingredients, such as vitamin C, vitamin E, or iron, are conclusively proven. Furthermore, exotic superfoods are often expensive.

If you want to do something good for your health and save money at the same time, you can confidently choose affordable, locally grown superfoods. Locally grown fruits and vegetables also boast valuable nutrients like vitamins, minerals, and phytochemicals—and are also better for the environment, as they don't require long transport routes from Asia or South America.

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15. netdoktor.de/ernaehrung/lebensmittel/quinoa/
16. foodwatch.org/de/was-ist-besonders-an-hirse-quinoa-und-amaranth
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20. netdoktor.de/ernaehrung/lebensmittel/matcha/
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