15 Forgotten Superfoods from Around the World to Add to Your Meals

Many of the healthiest foods from the past have been left behind, even though they are packed with nutrition. These forgotten superfoods come from all corners of the globe and can boost the flavor and benefits of your meals. If you’re looking for ways to add variety and get a nutritional upgrade, these ancient ingredients are the perfect place to start.

Teff (Ethiopia)

Teff is an ancient grain from Ethiopia that’s rich in iron, calcium, and protein. Despite being tiny, it is packed with fiber, which helps with digestion. Teff has a mild, nutty flavor and can be used in bread, porridge, or as a base for savory dishes. It’s also gluten-free, making it a great option for those with gluten sensitivities. Adding teff to your diet can boost your energy and provide essential nutrients.

Amaranth (South America)

Amaranth was a staple food for the Aztecs and is making a comeback thanks to its rich nutritional profile. It’s packed with protein, fiber, and antioxidants, making it a powerful addition to any meal. You can cook amaranth like rice or quinoa, or use its flour for baking. This gluten-free grain is also full of vitamins and minerals like iron and magnesium. It’s a versatile superfood that supports heart health and boosts immunity.

Moringa (India)

Moringa is often called the “miracle tree” because every part of the plant is edible and highly nutritious. The leaves are especially rich in vitamins A, C, and E, along with calcium and iron. Moringa powder can be added to smoothies, soups, or teas for an easy nutrient boost. It has anti-inflammatory properties that can help reduce pain and swelling. This superfood is a simple way to add more vitamins and minerals to your meals.

Chia Seeds (Mexico)

Chia seeds were a key part of the diet for ancient Mayans and Aztecs, and today they’re known for their high omega-3 content. These tiny seeds absorb liquid, turning into a gel-like consistency, making them perfect for puddings or thickening smoothies. Chia seeds are also high in fiber, protein, and antioxidants, which help support heart health. Just a spoonful can keep you feeling full for hours, making them a great snack addition.

Lucuma (Peru)

Lucuma is a sweet, golden fruit that was once a beloved treat in ancient Peru. Today, lucuma powder is used as a natural sweetener in smoothies, desserts, and even ice cream. It’s loaded with antioxidants, fiber, and vitamins, making it a healthier alternative to sugar. Lucuma also supports skin health and can help balance blood sugar levels. Adding lucuma to your diet can satisfy your sweet tooth without the guilt.

Fonio (West Africa)

Fonio is a nutrient-rich grain that has been eaten in West Africa for thousands of years. It cooks quickly, similar to couscous, and has a slightly nutty flavor that works well in salads, soups, or as a side dish. Fonio is high in amino acids, iron, and magnesium, which support muscle and bone health. It’s also gluten-free and easy to digest, making it an excellent choice for those with sensitive stomachs.

Baobab (Africa)

Baobab is the fruit of the ancient African baobab tree, often called the “tree of life.” The fruit is packed with vitamin C, antioxidants, and fiber, making it a great immune booster. Baobab powder can be mixed into smoothies, juices, or sprinkled on cereal for a tangy flavor. Its high fiber content supports digestion and helps keep blood sugar levels steady. Adding baobab to your meals can bring a refreshing, citrusy twist.

Sorghum (Africa)

Sorghum is a hardy grain that thrives in dry climates and has been eaten for centuries in Africa. It’s high in protein, fiber, and antioxidants, which help lower cholesterol and protect against heart disease. Sorghum can be popped like popcorn, ground into flour, or used in grain bowls. This gluten-free grain is also rich in iron and can help boost energy levels. It’s a great way to add variety and nutrition to your diet.

Black Rice (China)

Known as “forbidden rice” in ancient China, black rice was once reserved for royalty because of its superior health benefits. It’s packed with antioxidants, fiber, and iron, giving it its dark color and high nutritional value. Black rice has a slightly sweet flavor and can be used in both savory and sweet dishes, from stir-fries to puddings. Eating black rice can help support brain health and reduce inflammation.

Salsify (Europe)

Salsify is a root vegetable that looks a bit like a long, thin parsnip but has a mild, oyster-like flavor. It’s rich in fiber, vitamin C, and potassium, which support heart health and digestion. Salsify can be roasted, mashed, or added to soups and stews for a unique flavor. Although it’s not commonly found in grocery stores, salsify is a nutritious addition to any meal. Its high fiber content also helps keep you full longer.

Freekeh (Middle East)

Freekeh is a type of wheat that’s harvested while still young, giving it a slightly smoky flavor and chewy texture. It’s packed with fiber, protein, and essential minerals like magnesium and zinc. Freekeh is easy to cook and makes a great addition to salads, soups, or grain bowls. This ancient grain supports digestive health and helps keep blood sugar levels stable. It’s a delicious way to add more whole grains to your diet.

Camu Camu (Amazon Rainforest)

Camu camu is a small, sour berry from the Amazon rainforest that’s loaded with vitamin C and antioxidants. It’s known for boosting the immune system and improving skin health. Camu camu powder can be added to smoothies, juices, or desserts for a tangy flavor. This superfood also helps reduce inflammation and supports overall wellness. A little bit of camu camu goes a long way in providing powerful health benefits.

Perilla (East Asia)

Perilla is a leafy green herb commonly used in East Asian cooking, known for its rich omega-3 content and anti-inflammatory properties. It has a slightly minty flavor and can be added to salads, stir-fries, or soups. Perilla leaves and seeds are packed with vitamins and minerals, including calcium, iron, and vitamin C. Eating perilla can help support heart health and improve digestion, making it a versatile superfood.

Sea Buckthorn (Siberia)

Sea buckthorn is a bright orange berry that grows in the harsh climates of Siberia and the Himalayas. It’s packed with vitamins A, C, and E, as well as omega-7 fatty acids that support skin health. Sea buckthorn berries can be turned into juice, oil, or powder to add to smoothies or sauces. Its high antioxidant content helps fight inflammation and improve overall health. This superfood is a powerful addition to any diet.

Tigernuts (Africa)

Tigernuts are small, nutrient-dense tubers that have been consumed in Africa for thousands of years. They’re rich in fiber, healthy fats, and resistant starch, which supports gut health and keeps you full longer. Tigernuts have a slightly sweet, nutty flavor and can be eaten raw, roasted, or turned into flour for baking. They’re also a good source of magnesium and potassium, making them an excellent snack for boosting energy and health.

This article originally appeared on RetailShout.

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