Recently, Peru has been known as “the world’s pantry”, thanks to the diversity of its fruits, vegetables, plants, and more you can find here. This wonderful variety of nutritious foods that Indigenous communities have valued for generations, and are called “Superfoods”. Superfoods are often discussed, even though they aren’t officially listed in nutritional guidelines.
These foods are usually natural, full of nutrients, and low in calories. Many believe they can help improve health by supporting the immune system and lowering the risk of diseases. Some great benefits of superfoods include helping your heart, boosting your immune system, fighting off cancer, reducing inflammation, and keeping cholesterol levels in check.
These superfoods are not only essential to local diets, but they are also becoming popular around the world for their fantastic health benefits. Let’s take a closer look at these amazing foods and see how including them in your diet can boost your overall health!
Kiwicha
Kiwicha, or amaranth, is a fantastic food choice! It is rich in high-quality plant-based protein and includes all the essential amino acids, like lysine, which many other grains often miss. It contains about 13-15% protein by weight, making it a great addition to your diet.
Plus, kiwicha is a good source of dietary fiber and provides important minerals like calcium, magnesium, iron, and vitamins A and C. Keep reading to learn more about this fantastic grain!
Health Benefits
Muscle Repair and Growth: Kiwicha is packed with protein, especially lysine, which helps your muscles repair and grow. This makes it a great choice for both athletes and vegetarians looking to boost their nutrition.
Heart Health: Kiwicha contains squalene, a special compound that can help lower cholesterol levels. This supports a healthy heart and keeps your cardiovascular system in good shape.
Bone Strength: With its rich calcium content, kiwicha promotes strong bones and teeth. This is important for maintaining overall skeletal health.
How Can I Eat it?
You can consume it in flakes, or powder, or add some to bake goods. What makes kiwicha really special is its unique amino acid profile: It not only aids in tissue repair but also supports your immune system. Enjoy adding this nutritious grain to your meals!
Quinoa
Quinoa is a wonderful food choice! Since ancient times, Incas highly regarded it thanks to its high nutritional value in protein, as it has all nine essential amino acids that our bodies need but cannot make on their own. Plus, it’s rich in fiber, which is great for digestion.
Quinoa also offers a variety of vitamins, like B-complex for energy and E, which acts as an antioxidant. You’ll also find important minerals like magnesium, phosphorus, manganese, and zinc in this nutritious grain. Here are some wonderful health benefits of quinoa:
Health Benefits
Complete Protein Source: Quinoa is a fantastic protein choice, especially for vegetarians and vegans. It has all the essential amino acids our bodies need.
Blood Sugar Control: Quinoa can help keep blood sugar levels steady. Its high fiber and protein content is especially helpful for those managing diabetes.
Digestive Health: The fiber in quinoa supports healthy digestion. It promotes regular bowel movements and helps nourish good gut bacteria.
How Can I Eat it?
You can add some to your juices, and salads, or if you come to Peru you can try it for breakfast, is a classic in Peruvian Street Food. Many people enjoy quinoa as a delicious alternative to traditional grains like wheat and rice. Its excellent nutritional profile and gluten-free nature make it a great addition to any meal!
Coca Leaf
People can talk a lot about the Coca leaf, but for Peruvians, it has an ancient, cultural, and nutritious significance. They are packed with important vitamins like B1, B2, C, and E, along with essential minerals such as calcium, phosphorus, potassium, and iron.
Health Benefits
Energy Boost: Many people use coca leaves to help fight fatigue and increase energy. Their natural stimulating properties make them a popular choice.
Improves Digestion: These leaves are known for their ability to support digestion. Drinking coca leaf tea can be a soothing way to relieve stomach discomfort.
Rich in Minerals: The calcium in coca leaves is great for bone health, and the iron helps keep anemia at bay.
Tip: In Peru, you can drink in Coca tea. In Peru, you can also find it in chocolates, candies, or coca powder. Although coca leaves face restrictions in some places, they continue to be an important part of daily life in certain regions of Peru, where they are enjoyed in teas and traditional remedies.
Maca
Maca is a fascinating medicinal plant that comes from the beautiful Peruvian Andes. Many people call it a “superfood” because it has so many health benefits. It grows well at high altitudes, between 3,000 and 4,000 meters, and also Incas cherished it thanks to gives enhancement, strength, and vitality.
Health Benefits
Energy and Endurance: Maca is a great option for anyone looking to boost their energy and stamina. Athletes often enjoy it for its ability to help them perform better.
Hormonal Balance: Many people use Maca to help balance hormone levels. It can support fertility and ease some menopause symptoms, making it a helpful ally during these times.
Mental Clarity and Mood Support: This wonderful root is known to enhance mood and improve memory. It can be a natural way to help manage stress and anxiety, promoting a more positive outlook.
How Can I Eat it?
Traditionally, people enjoyed maca roasted or in jelly form, but now it’s a favorite in smoothies and baked goods. It truly adds versatility to our diets! With its impressive nutritional benefits, Maca is an excellent choice for those wanting to enhance both their physical and mental performance.
Sacha Inchi
This wonderful vitamin nut is also called “the Peruvian peanut.” This star-shaped nut was highly regarded by the Incas, they used it in ointments, oils, or in their rituals. Take a look at what Sacha Inchi is good for you!
Health Benefits
Heart Health: Omega-3s are great for your heart! They can help lower cholesterol and lower the chance of heart disease.
Skin and Hair Health: With lots of Vitamin E and fatty acids, sacha inchi nourishes your skin and hair. This can help you look and feel youthful while protecting against damage from the environment.
Brain Function: Omega-3 fatty acids are important for keeping your mind sharp and clear. Sacha inchi is a wonderful superfood for boosting brain power.
How Can I Eat It?
You can enjoy sacha inchi as oil or roasted seeds. It’s a fantastic plant-based option for anyone wanting to add more omega fatty acids to their diet!
Tarwi
This ancient legume was cultivated even before the Incas, around 3000 to 5000 years ago. Tarwi is one of the most protein-rich legumes, containing up to 40% protein by weight. It also provides a significant amount of fiber, making it beneficial for digestion. In addition, tarwi is rich in calcium, iron, magnesium, and essential fatty acids.
Health Benefits
Muscle Repair and Growth: Tarwi is a fantastic choice for anyone wanting to build muscle or recover after exercise, thanks to its rich protein content.
Supports Heart Health: With its fiber and healthy fats, tarwi can be a great ally in lowering cholesterol levels and promoting a healthy heart.
Blood Sugar Regulation: The fiber in tarwi helps slow down sugar absorption, which is beneficial for keeping blood glucose levels steady.
How Can I Eat It?
People eat it in stews, soups, or accompaniment to ceviche. It’s a wonderful alternative to traditional legumes like beans and lentils, making it a great option for a balanced diet.
Olluco
This Andean tuber is a fiber-rich source of natural carbohydrates, proteins, and vitamin C. It also packs a moderate amount of protein and minerals like potassium and iron.
Health Benefits
Digestive Health: Fiber in olluco helps keep your digestion on track and keeps you regular.
Immune Support: Vitamin C gives your immune system a boost, helping you fight off sicknesses and infections.
Anti-inflammatory Properties: Antioxidants in olluco reduce inflammation and shield your body from stress.
Olluco is a key ingredient in traditional Peruvian cooking and helps round out your diet with its mix of fiber, vitamins, and minerals
How Can I Eat It? I
n Peru with eat it in soups and stews. The famous “Olluco con carne” is an Andean dish you must try when in the Inca country.
Lucuma
Lucuma is a delicious fruit that brings a lot of benefits to our health. It is high in fiber and full of vitamins. These include beta-carotene, which is great for your skin, and vitamin B3 (niacin). It also has important minerals like iron, zinc, and calcium. As a versatile natural sweetener packed with vitamins, lucuma is becoming a popular choice in health-conscious cooking.
Health Benefits
Antioxidant Benefits: Lucuma is rich in beta-carotene, which helps keep your skin looking healthy and can fight off free radicals that contribute to aging.
Blood Sugar Support: Despite its sweet flavor, lucuma has a low glycemic index. This makes it a wonderful choice for those looking to maintain balanced blood sugar levels.
Digestive Well-Being: The fiber in lucuma is excellent for digestion and promotes a healthy gut.
How Can I Consume It?
Lucuma juice, with milk and a touch of vanilla essence, is delicious, and by the way this blog writer’s favorite. In the Netflix documentary “Down to Earth” American actor Zac Efron and Virgilio Martinez, Central Restaurant owner, try this delectable juice in one market in Lima. A Lucuma smoothie, ice cream, or itself are delicious options to try this fruit.
Goldenberry
Also called “Aguaymanto,” this fruit is packed with vitamins A and C, which are vital for immune function and skin health. They also contain antioxidants like polyphenols and carotenoids, as well as dietary fiber.
Health Benefits
Supports Your Immune System: Goldenberries are rich in vitamin C, which helps your body fight off infections and stay healthy.
Reduces Inflammation: The antioxidants in goldenberries can help lower inflammation and guard against long-term health issues.
Promotes Eye and Skin Health: With plenty of vitamin A, goldenberries are good for your vision and help keep your skin looking fresh.
How Can I Consume It?
Goldenberries make a tasty and nutritious snack! You can enjoy them fresh, in jams, in delicious juices, or even in desserts!
Camu Camu
This tiny but juicy fruit is filled with vitamin C, about 40 times more than oranges, which is among the highest found in any food. It also has helpful antioxidants like flavonoids and ellagic acid, along with potassium and manganese.
Health Benefits
Immune System Support: The high vitamin C levels in camu camu help strengthen your immune system. This can help you fight off infections and keep you feeling your best.
Joint Health: Camu camu has anti-inflammatory properties that can ease joint pain and reduce inflammation, especially for those with arthritis.
Mood Enhancer: Some studies show that camu camu may improve symptoms of anxiety and depression by boosting serotonin production.
How Can I Consume It?
You can easily add camu camu powder to your smoothies or juices for a tasty way to get a vitamin C boost every day!
Cacao
Raw cacao is full of antioxidants, especially flavonoids, which help lower oxidative stress in your body. It is also a great source of magnesium, iron, and dietary fiber. Plus, cacao contains theobromine, a natural compound that can give you a gentle energy lift, similar to caffeine.
Health Benefits
Heart Health: The flavonoids in cacao can help lower blood pressure and improve circulation, which is great for your heart.
Mood and Cognitive Function: Theobromine and magnesium in cacao can support your mood and brain function.
How Can I Consume It?
As you know, the chocolate is made of cacao, so we recommend Peruvian chocolate when you come to visit!
Purple Corn
This kind of corn was another element appreciated by the Incas. Its distinctive purple color draws the attention of the ones who see it. Purple corn is not just beautiful with its vibrant color; it also comes packed with wonderful health benefits! It is high in antioxidants, especially anthocyanins.
Health Benefits
They reduce inflammation and improve circulation. These compounds can support your heart lowering blood pressure and cholesterol.
Good Stomach: Purple corn is a great source of dietary fiber. This fiber is essential for good digestion, and it can help keep your blood sugar levels steady while making you feel full longer.
Full of Vitamins: Purple corn is full of important nutrients. It has vitamins A, C, and E. These vitamins boost your immune system and improve your health. So, adding purple corn to your meals can be a tasty and healthy choice!
How Can I Consume It?
The healthy, delicious, and Peruvian “chicha morada! Is made of purple corn. It’s one of the most delicious drinks in our country. Mazamorra morada, a traditional Peruvian dessert is also made using this kind of corn.
We hope you can try these superfoods and include them in your diet! Although in your country you won’t find all the superfoods we talked about in this blog, try all of them when you visit Peru. Consuming these fruits of nature and adding them to our diet will contribute to our well-being.
Viagens Machu Picchu hopes you can enjoy Peru visiting its attractions, learning more about culture, and tasting our delicious food. Contact us to start planning the adventure of a lifetime in Peru!
Viagens Machu Picchu, journeys that inspire, moments that last.