Superfoods aren’t just exotic berries from distant lands. Across Europe, locally grown and historically valued ingredients are making a comeback—and gaining international attention. From wild berries in the north to fermented delicacies in the south, let’s explore the lesser-known but incredibly nutritious foods gaining ground in European kitchens.
Scandinavian Spotlight: Sea Buckthorn (Hippophae rhamnoides)
Why It’s Super
- Extremely rich in vitamin C (up to 10 times more than oranges!)
- Contains omega-7 fatty acids, rare in plant foods
- Supports skin, heart, and immune health
Cultural Roots
Used for centuries in Nordic and Baltic folk medicine, sea buckthorn berries are harvested from thorny shrubs growing along coastal areas and riverbanks.
How to Eat It
- Juices and smoothies
- Jams and sauces
- Dried and powdered in teas or supplements
Spain’s Umami Hero: Black Garlic (Ajo Negro)
Why It’s Super
- High in antioxidants due to fermentation
- Lower in allicin, making it easier to digest
- May help regulate blood sugar and cholesterol
Cultural Roots
Originally popularised in Asia, black garlic is now made and loved in Spanish regions like Castilla-La Mancha, where traditional garlic farming thrives.
How to Eat It
- Mashed into sauces
- Added to stews and risottos
- Spread on bread or blended into dips
France and Italy: Chestnuts (Castanea sativa)
Why It’s Super
- Naturally gluten-free, rich in fibre and complex carbs
- Contains vitamin C, potassium, and manganese
- Supports energy, digestion, and bone health
Cultural Roots
Roasted chestnuts are a winter tradition in many regions, especially in mountainous and forested areas like Corsica or Tuscany.
How to Eat It
- Roasted whole as a snack
- Ground into flour for baking
- Mixed into soups or stuffings
Central Europe: Fermented Beetroot (Kwas Burakowy / Červená řepa kvašená)
Why It’s Super
- Rich in nitrates for cardiovascular support
- Contains probiotics when traditionally fermented
- May improve digestion and blood pressure
Cultural Roots
Popular in Polish, Czech, and Slovak cuisines, fermented beetroot is often consumed as a tonic or soup base.
How to Eat It
- As a drink (beet kvass)
- In cold soups (like borscht)
- As a tangy side salad
Northern Balkans: Rose Hip (Šipak / Csipkebogyó)
Why It’s Super
- Exceptionally high in vitamin C and polyphenols
- Known for anti-inflammatory and immune-boosting properties
- Traditionally used for joint and skin health
Cultural Roots
Gathered in the wild across Serbia, Hungary, and Croatia, rose hips have been used in herbal teas and jams for generations.
How to Eat It
- Dried and steeped as tea
- Made into marmalades
- Added to herbal remedies or syrups
How to Add These to Your Everyday Diet
You don’t need to overhaul your diet to benefit from these superfoods:
- Swap orange juice for sea buckthorn nectar
- Use black garlic in your next pasta sauce
- Bake with chestnut flour for a unique twist
- Try fermented beetroot as a side dish or soup base
- Sip rose hip tea during cold season
These superfoods are more than a trend—they’re a return to nutrient-rich, regional eating that blends tradition with modern nutrition science.
