What are the alternatives to avocado

Superfood: These alternatives are healthy and inexpensive

The consumption of superfood has been a trend for several years. However, the often exotic foods are usually expensive, and a high level of exposure to pesticides cannot be ruled out, as studies have shown. Local fruit and vegetables are a good alternative, because superfoods also grow in your own garden.

Domestic superfoods have advantages

Manufacturers and retailers advertise (mostly exotic) foods that contain many valuable ingredients as “superfoods”. They advertise the products with numerous health promises. For example, superfoods are said to strengthen the immune system or lower cholesterol levels.

However, the scientific evidence for these health effects is mostly lacking. There is also no scientifically proven health benefit compared to domestic foods. In addition, the exotic superfoods are often expensive and they are usually only available in processed form, e.g. B. dried. Some of the advertised ingredients are lost through drying or heat treatments.

There are a few reasons for choosing local foods over exotic superfoods: You eThey don't just burden the walletbut are also better for the environment. Because shorter transport routes consume less energy and cause fewer harmful greenhouse gases. But which domestic alternatives are there for the popular exotic superfoods such as chia seeds, avocado and quinoa?

Flax seeds instead of chia seeds

When it comes to chia seeds, suppliers like to highlight the high protein and omega-3 fatty acid content. However, flaxseed tops the content. And flaxseed is in no way inferior to chia seeds in terms of fiber and is just as filling. But pay attention to the origin: In addition to flax seeds from European cultivation, there are often imported goods from distant countries such as China on the shelf.

Black currants and sea buckthorn instead of goji berries

With their high vitamin C content, goji berries are considered a real miracle fruit. But local berries can keep up very well with the exotic variety. Black currants or sea buckthorn berries not only contain more vitamin C, they are also significantly cheaper than goji berries. In addition, the domestic alternatives are offered as fresh goods or juice. Goji berries, on the other hand, are usually only available dry.

Tip: If you don't want to do without goji berries: The berries also grow very well in our climate. If you have the opportunity, you can grow it in your own garden or obtain it from local crops.

Blue fruits and vegetables instead of açai berries

Açai berries are considered a superfood mainly due to their high anthocyanin content. Anthocyanins are blue plant pigments that can protect the body from damaging oxidation processes. But domestic blue and purple fruits and vegetables also contain large amounts of the plant pigments and are in no way inferior to the exotic berries. Blueberries, elderberries, blue grapes and red cabbage, for example, are rich in anthocyanins.

What actually is an oxidation process?
A simple example from everyday life: A sliced ​​apple usually turns brown after a short time and it oxidizes. However, if you sprinkle lemon juice over the apple, it will prevent the apple from turning brown.

Walnuts instead of avocado

Avocados are touted as a superfood because of their high unsaturated fatty acid content. Unsaturated fatty acids can have a positive effect on the cardiovascular system and thus reduce the risk of heart attacks, for example. However, anyone who thinks that the valuable fats are only contained in exotic superfoods such as avocado is wrong. Walnuts have a higher content of the monounsaturated fatty acid oleic acid and polyunsaturated fatty acids. In addition, walnuts can grow very well in Germany and can be stored for a long time. This makes the local nuts a valuable alternative to avocado.

Millet and oats instead of quinoa

Quinoa is an attractive source of protein, especially for vegans, not least because of the high biological value of the protein. This means that the body can convert the protein into its own protein. Quinoa also contains a lot of iron for a plant-based food. Millet is an alternative to exotic grains. Millet also has valuable protein and plenty of iron. It is also growing in Europe, including Germany.

Both quinoa and millet are gluten-free grains. This means that people with gluten intolerance can also consume them. When it comes to oats, which are also characterized by high levels of protein and good digestibility, science is not entirely in agreement when it comes to gluten. For most, the local grain is still another alternative to quinoa.

Local superfoods: cheap and healthy

Superfoods can make the menu more varied, but they are usually expensive and often of exotic origin.

Many local foods offer just as many valuable ingredients as the superfoods. In addition, they are usually available in fresh quality, from regional cultivation and often unpacked.

This content was created by the consumer centers Hessen and North Rhine-Westphalia for the network of consumer centers in Germany.