What are superfoods? Learn more about the nutritious and delicious foods that gr

What are superfoods? Learn more about the nutritious and delicious foods that grow in Peru

Traveler, this May 22 is Biodiversity Day! Peru is considered “the world’s pantry” for its unique variety: about 40 superfoods. Throughout its territory, you can find these very special fruits, grains, tubers, vegetables, and legumes, as they contain a large amount of essential nutrients for the human body.

In addition, Peru is one of the world’s most outstanding centers of genetic resources, both in plants and animals. It has about 4400 species of native plants with known uses, including food (787 species), medicinal (1408 species) and ornamental (1600 species).

If you travel to Peru, you will have the opportunity to taste them, enjoy their benefits and learn more about how their production is linked to the lives of Peruvians in different regions. Want to know more? Here we tell you all about Peru’s superfoods.

What are superfoods?

They are those that offer maximum nutritional benefits with minimum calories. They are full of vitamins, minerals, and antioxidants; and have special health benefits for those consuming them.

What foods are considered superfoods in Peru? They are divided into 5 types:

- Super Fruits: goldenberry, camu camu, cherimoya, lucuma, sweet passion fruit, blueberry, grape, mango, pomegranate, soursop, tangerine, avocado, and organic banana.
- Super Vegetables: asparagus, artichokes, peppers, olives, and capsicums.
- Super Grains: Amazon nut, cañihua, kiwicha, sacha inchi, giant corn, quinoa, purple corn, cocoa, tarwi and chia.
- Super Tubers and Roots: maca, yacon, sweet potato, yuca, muña, cat’s claw, turmeric, ginger, and native potatoes.
- Super Fish: trout and blue fish, such as bonito, Jack mackerel and chub mackerel.

Among the great existing variety, here are some that you can easily include in your diet and that you can find in your travels in Peru. Enjoy your meal!

1. Native Potato

The potato is the third most important food crop in the world thanks to its great nutritional value, diverse medicinal properties, and multiple presentations. Sixteen percent of the annual potato production is native and around 500 tons are exported in pre-cooked, frozen and chip presentations. Each has unique properties. The yellow-fleshed potato, for example, contains a high concentration of zeaxanthin, a carotenoid that protects eyesight.

The native potato provides a large amount of carbohydrates, ideal for the expenditure of energy. It also provides vitamins C, B1, B3, B6 and minerals such as potassium, phosphorus, and iron. You can find it as chips, liquors and, of course, in the rich Andean food. It will give you energy, so it is convenient to eat it before or during any tourist activity.

2. Camu Camu

This is a delicious fruit native to the Amazon, red or green in color and acidic in taste. With a high vitamin C content (40 times more than lemon), it has bioactive compounds that can help prevent cardiovascular diseases. Its health benefits are diverse: it provides several kinds of amino acids to the body, as well as nutrients such as sodium, potassium, calcium, zinc, magnesium, and copper. It is cultivated mainly in the departments of Amazonas, Loreto, and Ucayali.

If you are one of those who practice adventure sports, camu camu will help you maintain healthy cells, cartilage, and ligaments. You can consume it in jams, yogurts and even in the form of ice cream.

3. Sweet Potato

This superfood provides a large amount of energy due to its high carbohydrate concentration, in addition to being rich in fiber, B vitamins and potassium, which reduces the risk of high blood pressure and strokes. It is produced in the central coast of Peru and is considered a cardioprotector because it can prevent vascular and coronary damage.

It is the perfect companion for those who practice trekking or mountain sports. It can be eaten mashed or in chips.

4. Muña

Woody in appearance, with small leaves, it thrives in the Peruvian Andes, mainly in the departments of Cajamarca, Ancash, Junin, Ayacucho, Huancavelica, Cuzco, Apurimac, and Puno. It is used as an infusion and is traditionally used as an analgesic, antispasmodic, antiseptic, against rheumatism and to treat respiratory diseases.

Popularly, it is also used to combat altitude sickness in Andean areas and some stomach problems such as flatulence. After an arduous hike or a journey through the beautiful Andes Mountains, have a cup of muña tea!

5. Ginger

Also known locally as kion, it grows in the central Peruvian jungle. Its medicinal history positions it as a natural anti-inflammatory and is especially useful in combating respiratory problems. It is also a good source of phytonutrients (compounds produced naturally in plants). It can be used fresh, dried, powdered or as an oil or extract.

An additional fact for traveling runners: kion helps reduce knee pain.

It also helps gastric motility, as it improves physical performance, so it is also a great food after a day in the Amazon or Andean areas.

6. Sacha Inchi

Known in the world as the “Peanut of the Inca” for its enormous importance during the Inca Empire. It is a plant native to the Peruvian Amazon. Its seeds are an important source of omega 3, 6 and 9, and polyunsaturated fatty acids or saturated fatty acids, which are even better than fish. It is cultivated in the departments of Amazonas, Ayacucho, Huanuco, San Martin and Junin.

Sacha inchi oil is recognized for its content in essential fatty acids, so we recommend you consume it in your meals during your travels: it will keep you energized in every stop and tourist activity.

7. Goldenberry

Goldenberry is listed as one of the five best foods produced in Peru, thanks to its great health benefits. Due to its high number of antioxidants, this fruit helps to minimize cellular aging and reduces arterial hypertension and stress.

If you are in the departments of Ancash, Cajamarca, Huanuco, Junin or Cuzco; don’t hesitate to try this super fruit.

8. Amazon Nut

It is a dried fruit with a high content of vitamins and minerals. It has calcium, phosphorus, and magnesium, which help the development and health of the bone system. It is also a source of vitamins B1 and B6, which help reduce tiredness and fatigue. It is ideal to eat as a snack on an afternoon trip to replenish energy after long routes.

You already know! If you travel around Peru, don’t hesitate to try these superfoods.

Follow us on social media

Facebook | Instagram | Twitter | YouTube | TikTok