Superfoods

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Superfoods

Foods that contain above-average amounts of specific vitamins, minerals and other special ingredients are now referred to as superfoods. They are regarded as being particularly healthy. The vital substances they contain include vitamins, proteins, fatty acids with an optimum fatty acid pattern, iodine, iron, magnesium, calcium, potassium, zinc and polyphenols, to name but a few. These substances are essentially found in all fruits, vegetables, nuts, seeds and plant foods, just in different quantities and compositions. Exotic foods like avocado, chia seeds and goji berries are currently making a name for themselves as superfoods. For each superfood, however, there is a substitute that grows on our doorstep. These local products are at least as healthy as superfoods and are more sustainable to produce and much cheaper.

Exotic superfoods and their native counterparts

Avocado vs. peas

Avocado is a butter fruit which contains a large amount of fat that is rich in unsaturated fatty acids. It also contains vitamins E and B and magnesium.

Native counterparts

Walnuts and hazelnuts. Avocado puree can be replaced by aubergine or pea puree.

Comments

Avocados have an abysmal environmental footprint. Their cultivation is extremely water-intensive. Around 1000 litres of water are required to produce a kilo of avocados; they are grown in tropical and subtropical regions where the climate is right but water is scarce. In the world’s largest avocado-producing country, Mexico, the avocado hype is not only causing water shortages but is also leading to illegal deforestation. Every year, between 1500 and 4000 hectares of forest are cleared to make way for avocado plantations. The poor environmental footprint of avocados is further exacerbated by the costly, long and energy-intensive transport required, since they can only survive the long journey if they are well-padded and in refrigerated ships.

Peas from the farm

Quinoa vs. millet

Quinoa is reputed to contain high-quality fatty acids and proteins with all the essential amino acids. This grain is also said to be rich in calcium, magnesium and iron.

Native counterparts

Millet, buckwheat, potatoes, rice, polenta, oats

Comments

Quinoa comes primarily from Bolivia and Peru and has therefore travelled a great distance before it arrives here. The increasing demand for quinoa on the world market has driven up its price and not all the indigenous population can now afford it. The previously extensive cultivation of quinoa is now being intensified in order to meet the growing demand, thus damaging the ecosystems of the countries that grow it. Quinoa is gluten-free, as are millet, buckwheat, potatoes, rice, polenta and oats. Biofarm and IP-Suisse are now growing quinoa in Switzerland too. Locally produced quinoa can increasingly be found in the shops.

Chia seeds vs. linseed

The seed of this plant, which originally came from Mexico, offers plenty of dietary fibre, healthy omega-3 fatty acids and also proteins, plus a great deal of vitamin A, B, E and D.

Native counterpart

Linseed

Comments

Chia seeds have a high content of dietary fibre and omega-3 fatty acids, which is what has prompted all the hype currently surrounding them. These same two ingredients, however, can also be found in more or less the same concentration in linseed. And linseed is grown in Europe and Switzerland. Linseed is also in no way inferior to chia seeds when it comes to vitamin E and protein. One drastic difference between Mexican chia seeds and regional linseed is the price. Organic linseed is three to ten times cheaper than chia seeds.

Linseed from the farm

Açai berries vs. blueberries

Açai berries come from Brazil. They are said to provide antioxidants, dietary fibre and magnesium. They are reputed to be high in fat and protein and to be filling.

Native counterparts

Sea buckthorn, blackberries, blueberries, elderberries, cherries

Comments

The açai berry contains antioxidants and other secondary plant compounds such as flavonoids and polyphenols. It does not have above-average antioxidant capabilities, however, and is regarded as an everyday food in its native Brazil. The berries that grow in Switzerland contain more antioxidants than the açai “wonder” berry and also more dietary fibre. Sea buckwheat, in particular, is a true vitamin C bomb. Our native berries are in season from May to October. Since açai berries are imported from Brazil, they contain a great deal of grey energy, due to their extensive transport, in addition to their vitamins. Magnesium can also be also found in chard, sunflower seeds, oatmeal, blueberries and wild plants, including wild garlic and daisies.

Blueberries from the farm

Goji berries vs. currants

Goji berries from China contain vitamins A, B, C and E, antioxidants and carotenoids.

Native counterparts

Raspberries, blueberries, currants, dried apricots and plums, spinach.

Comments

Raspberries, blueberries, apricots, plums and spinach contain a similar amount of dietary fibre, beta-carotene and vitamin C. Pesticide residues are repeatedly measured in goji berries. They contain a great deal of grey energy since they are transported over a long distance.

Currants from the farm

Spirulina vs. spinach

These algae from Mexico and Africa are said to boost the immune system and lower both blood pressure and cholesterol levels. They are rich in protein, iron, chlorophyll, beta-carotene and folic acid.

Native counterparts

Spinach, green cabbage, chard, Brussels sprouts and, essentially, all vegetables.

Comments

Vegetables native to Switzerland have all these properties. Our regional vegetables also boost our immune system, lower our blood pressure and cholesterol levels and are rich in protein, iron, chlorophyll, beta-carotene and folic acid.

Spinach from the farm

Almonds vs. walnuts

Native counterpart

Walnuts

Comments

Almond trees require an enormous amount of water. It takes up to four litres of water to grow a single almond. Walnuts, which are grown in southern Europe among other locations, are just as healthy as almonds and have a much better water footprint.

Walnuts from the farm

Matcha vs. nettle tea

Matcha tea from Japan is said to lower blood pressure, improve cholesterol levels, reduce stress and boost performance.

Native counterparts

Green tea, nettle tea

Comments

Native green tea also grows in Ticino. You can collect and dry nettles yourself.

Schisandra vs. apples

Schisandra is a climbing plant with red berries that are rich in flavonoids, vitamins A, C, B6 and E, calcium, magnesium and iron.

Native counterparts

Apples, pears, red grapes, green cabbage, aubergines, green beans, nuts

Comments

All our native fruits and vegetables are rich in vitamins and minerals. Just 100 grams of green cabbage contains four times the daily requirement of vitamin K. Our vegetables also contain large amounts of vitamins A and C, folic acid, calcium, potassium, magnesium, iron, omega-3 fatty acids and sulphur.

Apples from the farm

Other native superfoods

Chicken eggs contain almost all vitamins except vitamin C. Beetroot has a high iron content and is thus particularly suitable for increasing red blood cells. The diversity of the secondary plant substance betaine also protects the heart and blood vessels. Pregnant women can use beetroot as a source of folic acid. The best thing about beetroot is that it is available fresh in winter too and can be used in many different ways.

Sauerkraut promotes healthy intestinal flora and is very rich in vitamin C. You don’t like sauerkraut? Try it in the form of Szeged goulash! Green cabbage: just 100 grams of green cabbage contains four times the daily requirement of vitamin K. It also provides a large amount of vitamins A and C, folic acid, calcium, potassium, magnesium, iron, omega-3 fatty acids and sulphur. Green cabbage is perfect from a nutritional point of view – just like all other types of cabbage. Green cabbage is also said to have anti-inflammatory effects and reduce the risk of cancer. Instead of vitamin pills it is better to eat sprouts – such as onion, alfalfa, mung bean, cress or chickpea sprouts.

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Seasonal calendar

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Seasonal calendar

Fruit, berries and nuts

A crisp Swiss apple is the favourite fruit of the people of Switzerland. Swiss berries have experienced a particular boom in recent years, with a marked increase in the area cultivated for this purpose being observed.

Fruit, berries and nuts