Tigernuts: The Ancient Root Making a Comeback
Tigernuts might sound like a type of nut, but they’re actually tubers—small root vegetables with a naturally sweet taste. These chewy morsels have been cultivated since ancient Egypt and are packed with fiber, providing up to 10 grams per ounce, which is significantly higher than most common snacks. Recent studies highlight that tigernuts are a rich source of resistant starch, a prebiotic that supports gut health and boosts the growth of beneficial bacteria. They’re also loaded with magnesium, potassium, and iron, making them a nutritional powerhouse. Because they’re gluten-free and nut-free, tigernuts are a safe snack for people with allergies. In Spain, they’re used to make horchata, a refreshing, naturally sweet drink. With the rise in demand for gut-friendly foods, tigernuts are gaining attention in health circles, and the market for tigernut-based products is growing steadily.
Moringa: The Miracle Leaf with Impressive Benefits
Moringa, often called the “drumstick tree,” is celebrated for its dense nutritional profile. A single cup of chopped moringa leaves contains about twice the protein of yogurt and three times the potassium of bananas. According to a 2023 review published in the journal Nutrients, moringa leaves are exceptionally high in antioxidants, including vitamin C, beta-carotene, and quercetin, which help fight oxidative stress and inflammation. Moringa has been studied for its potential to lower blood sugar and cholesterol levels, making it an interesting addition for those managing diabetes or heart health. Its subtle, earthy taste works well in smoothies, soups, and salads. In many parts of Africa and Asia, moringa is used as both food and medicine. As more Western countries discover its benefits, moringa powder is popping up on store shelves everywhere.
Purple Potatoes: Vibrant Color, Powerful Antioxidants
Purple potatoes are more than just a colorful addition to your plate—they’re rich in anthocyanins, the same antioxidants found in blueberries that give them their striking hue. These antioxidants have been linked to reduced inflammation and improved memory, according to research from the American Chemical Society. Studies show that eating purple potatoes can help lower blood pressure thanks to their high potassium content. They’re also a good source of vitamin C and fiber, making them a smart swap for regular potatoes. In recent years, chefs and home cooks alike have started using purple potatoes in everything from mashed potatoes to chips and salads. Their unique color makes them fun for kids and adults. With their growing popularity, purple potatoes are now easier to find in many supermarkets.
Sea Buckthorn: The Super Berry from the Sea
Sea buckthorn berries are small, orange fruits that pack a surprising nutritional punch. According to a 2022 study published in Frontiers in Nutrition, these berries contain up to 10 times more vitamin C than oranges, which supports immune health and skin repair. They’re also rich in omega-7 fatty acids, a rare nutrient that promotes heart and skin health. Sea buckthorn is widely used in Siberia and Scandinavia for its healing properties, and new research suggests it may help reduce inflammation and support liver function. The tart, citrusy flavor of sea buckthorn makes it a unique addition to juices, jams, or smoothies. Because of their climate resilience, sea buckthorn bushes are being cultivated in new regions, making the berries more accessible than ever.
Teff: The Tiny Grain with Big Benefits
Teff is a tiny, ancient grain native to Ethiopia that’s making waves for its impressive nutrition profile. One cup of cooked teff provides about 8 grams of protein and more calcium than most other grains, according to the USDA. Teff is naturally gluten-free and packed with iron, magnesium, and resistant starch, which aids in blood sugar control. Recent research published in Food Science & Nutrition highlights teff’s role in supporting digestive health and its potential to lower the risk of anemia. In Ethiopia, teff is the main ingredient in injera, a spongy flatbread served with nearly every meal. With the rising interest in gluten-free diets, teff flour is now being used in pancakes, breads, and energy bars around the world.
Amaranth: The Pseudo-Cereal Powerhouse
Amaranth isn’t a true cereal grain, but it cooks up like quinoa or rice and offers a similar nutty flavor. A 2024 analysis in the journal Foods reveals that amaranth contains all nine essential amino acids, making it a rare plant-based complete protein. It’s especially high in lysine, a nutrient often lacking in grains. Amaranth is also a good source of manganese, magnesium, and phosphorus, which support bone health and energy production. Its high fiber content helps keep you full and supports healthy digestion. In South America and India, amaranth has been eaten for centuries, often popped like popcorn or made into porridge. As plant-based eating grows in popularity, amaranth is emerging as a new favorite for health-conscious consumers.
Black Garlic: Fermented Flavor with Superfood Status
Black garlic is regular garlic that’s been aged and fermented, developing a deep, sweet flavor and sticky texture—almost like balsamic vinegar and dates combined. According to a 2023 study in the Journal of Food Biochemistry, black garlic contains higher levels of certain antioxidants compared to fresh garlic, particularly S-allyl cysteine, which has been shown to support heart health and reduce inflammation. Black garlic is also easier to digest and less likely to cause the strong aftertaste of raw garlic. Chefs around the world are using it in sauces, marinades, and even desserts. With its unique flavor and potential health perks, black garlic is finding its way into more specialty grocery stores and restaurants.
Sacha Inchi: The Inca Peanut for Omega-3s
Sacha inchi, often called the Inca peanut, comes from the Amazon rainforest and is celebrated for its impressive omega-3 fatty acid content. A clinical trial published in Nutrients in 2022 found that sacha inchi oil can increase HDL (good) cholesterol and lower triglycerides, supporting overall heart health. These seeds are also a great plant-based protein source, with about 8 grams per ounce, and are rich in vitamin E and fiber. Sacha inchi seeds are typically roasted and enjoyed as a crunchy snack or pressed into oil for salads. Their mild, nutty flavor makes them a versatile topping for yogurt, oatmeal, or salads. As demand for sustainable omega-3 sources grows, sacha inchi is gaining recognition among nutritionists.
Baobab: The African Tree of Life
Baobab fruit powder is made from the pulp of the baobab tree, known as the “tree of life” in Africa for its nutritional richness. The pulp is naturally high in vitamin C, with about six times more than oranges, and is loaded with soluble fiber, which supports healthy digestion and blood sugar control. According to research published in the journal Nutrients, baobab also contains high antioxidant levels, which help protect cells from damage. Its tart, citrusy flavor makes it a great addition to smoothies, yogurt, or even baking. Baobab is traditionally used in African cultures for energy and immune support, and its popularity is spreading as more people look for natural ways to boost their nutrition.
Kelp: The Ocean’s Secret Superfood
Kelp is a large brown seaweed that’s been a staple in Asian diets for centuries, but it’s only recently being recognized as a superfood in the West. A serving of kelp provides a rich source of iodine, which is essential for healthy thyroid function, as well as calcium, magnesium, and vitamin K. According to a 2023 review in Marine Drugs, kelp contains unique compounds called fucoidans, which have been shown to reduce inflammation and support immune health. Kelp is also incredibly low in calories but high in fiber, making it a smart choice for weight management. Its mild, salty flavor makes it a great addition to soups, salads, or as a crunchy snack. As seaweed farming expands, kelp is becoming easier to find in grocery stores and restaurants.
