While you're paying tens of euros for exotic berries from faraway lands, a true treasure trove of nutrients often hides in traditional cuisine – for example, liver with onions. And you know what? Science, in this case, is on the side of tradition.

Today on the QED blog, we'll discuss why the term "superfood" is often just a marketing tool. Although some products labeled as such do have unique properties, these often differ from what we see on social media.

Between marketing and science: what is a "superfood"?

Let's start with a fact: the term "superfood" does not exist in scientific literature. It was not created by biochemists in laboratories, but by marketing specialists to present everyday products as exceptional.

But herein lies the paradox – although the name is catchy, some of the biochemical mechanisms hiding beneath it are real. The challenge is that we often seek miracles in exoticism, forgetting that our surroundings are full of local alternatives that boast exceptional nutrient density.

In this article, we will separate social media filters from real biochemistry and review what is truly worth including in your diet – especially in preparation for the festive season.

Local alternatives: when close means better

Why order products from the other side of the world when the molecules your body needs are right here?

1. Sauerkraut > Exotic fermented drinks

• Science. Sauerkraut is rich in natural Lactobacillus cultures, which are widely described in scientific research. During fermentation, vitamin K2 and even GABA – a neurotransmitter that helps maintain relaxation – are naturally formed.
• Reality. One spoonful of quality sauerkraut contains billions of beneficial bacteria. It is a highly economical and effective way to maintain normal gut microflora.

2. Sea buckthorn > Goji berries

• Numbers. The vitamin C content in sea buckthorn ranges from 400 to 800 mg/100g. In acclaimed Goji berries, it's only about 48 mg/100g.
• Uniqueness. Sea buckthorn is one of the rarest sources of omega-7 (palmitoleic acid) in nature.
• Quality. Local sea buckthorn is fresh in autumn, retaining active enzymes, whereas imported berries usually arrive dried and have lost some of their properties.

3. Blueberries > Açai powder

• Antioxidants. Both our forest blueberries and Amazonian Açai berries have a very similar anthocyanin content.
• Scientific fact. Wild berries always outperform cultivated ones in nutrient density – they naturally accumulate more protective substances.
• Freshness. Our body absorbs nutrients more effectively from fresh berries than from imported and processed powders.

4. Flaxseeds > Chia seeds

• Composition. The amount of plant-based omega-3 (ALA form) is very similar in both seeds. However, flaxseeds have an additional advantage – lignans (phytoestrogens), which help maintain the body's normal balance.
• Important. To absorb the benefits, flaxseeds (like chia) must be ground. Unground seeds are simply expelled unabsorbed.

5. Caraway seeds > Expensive digestive teas

• Active ingredient. Carvone is a biochemical compound found in caraway seeds that helps maintain smooth digestion and reduce feelings of heaviness.
• Irony. Expensive imported teas are often chosen, even though an effective and natural solution – caraway tea – is in many kitchen cabinets.

True nutrient density

Let's talk about products that appear less frequently in social media photos, but are unbeatable for those seeking true nutrient density.

1. Liver: nature's multivitamin complex

This is not a catchy epithet, but a fact. A single serving of liver is rich in:

• Vitamin B12, important for normal energy metabolism.
• Vitamin A (retinol form, which the body absorbs more effectively than beta-carotene from plants).
• Heme iron (which is absorbed several times more effectively than plant-based iron).

If this product doesn't seem appealing, a high-quality liver pâté is an excellent and delicious alternative.

2. Herring and sardines: an accessible source of omega-3

These are direct sources of EPA and DHA fatty acids. Unlike consuming plants, whose ALA acid the body must convert, the beneficial substances here are absorbed immediately. Moreover, it is one of the few natural sources of vitamin D.

Advantage: Small fish live shorter lives, so they naturally accumulate fewer environmental pollutants than large predatory fish.

3. Egg yolk

Science confirms that dietary cholesterol does not negatively affect the lipid balance of healthy individuals. The yolk is a true source of beneficial substances:

• Choline – important for normal brain and liver function.
• Lutein and zeaxanthin – help maintain normal vision.

Festive table – a feast of biological optimization

As the holidays approach, many worry about dietary balance. However, the traditional Christmas Eve table, from a scientific perspective, is extremely valuable:

• Beetroots (vinaigrette). This is a natural precursor of nitric oxide (NO). The nitrates in beetroots convert into NO in the body, which helps maintain normal blood circulation. Athletes often use beetroot concentrate to maintain physical performance.
• Poppy seeds. One of the best plant-based sources of calcium, also rich in magnesium and phosphorus.
• Dried porcini mushrooms. A rich source of selenium and an excellent source of beta-glucans, which support normal immune system function.
• Cranberry kissel. The proanthocyanidins in cranberries are known as natural helpers in maintaining normal urinary tract function and natural microflora.

How to maintain lightness? A biochemical trick

The main reason we experience an energy slump and feel heavy after a larger meal is a sudden fluctuation in glucose levels.

Solution – eating order:

1. First, fiber. Start with sauerkraut, vegetable salads, or mushrooms. Fiber creates a natural barrier that helps to absorb later-eaten food more evenly.
2. Then – protein and fat. Herring, fish, eggs. This provides a long-lasting feeling of satiety.
3. Finally, carbohydrates. Christmas cakes, pastries, kissel. When carbohydrates enter last, with a base of fiber and protein, the body absorbs them more evenly, so we remain more energetic.

When are targeted supplements a better choice?

When analyzing nutrition, it's important to understand when food is sufficient and when precision is needed. This is where high-quality food supplements play an important role:

1. Concentrated extracts. You would need to eat huge quantities of pumpkin seeds to get enough of the substances needed to maintain hair health. A concentrated extract provides a precise amount of substances without excess calories.
2. Age and absorption. Over the years, the body's ability to naturally maintain levels of certain molecules (e.g., NAD+) or absorb vitamins decreases. In such cases, precise, easily absorbable forms are needed.
3. Geography. Living in a region with little sunlight, natural food can hardly compensate for vitamin D deficiency during winter.

Conclusion: the formula for true nutrient density

True value consists of the amount of nutrients, accessibility, and scientifically proven facts, not social media trends.

Next time you're looking for exotic products, it's worth remembering: a product that is biochemically highly valuable may already be in your refrigerator or local market. Grandma's tradition, based on local products, is often scientifically sound and correct.

Frequently Asked Questions

• Does regular herring really substitute omega-3 supplements?

Herring is excellent food for prevention. However, to get a large and precise amount of EPA/DHA (for example, to more intensely support optimal body balance), supplements allow you to get refined, concentrated oil without environmental pollutants, without increasing the amount of food consumed.

• Why are exotic products advertised?

This is often due to commercial reasons. Everyday, readily available products are harder to sell as exclusive. Exoticism allows for the creation of novelty and justifies a higher price.

• Are Lithuanian forest mushrooms valuable?

Yes! They contain vitamin D, selenium, and beta-glucans, which help maintain normal immune system function. They are one of the most underrated natural resources.

• When is it worth choosing food supplements?

When the body needs a precise and concentrated amount of a specific substance (e.g., biotin for hair or magnesium bisglycinate for relaxation), which is physically difficult to obtain solely from food without exceeding the daily calorie norm.