10 Homegrown Superfoods Without Super Hype or Super Cost

ripening blueberries on a bush

Superfoods are very trendy right now, with billions in sales every year. With so much money at stake, the superfood trend has been co-opted to sell everything from broccoli to vitamin supplements.

Generally, “superfood” is just marketing jargon for exotic plant products that come from far away lands. These expensive, fashionable foods include things like goji berries from China and Tibet; quinoa, açai, maca, and chia from South America; coconuts, nonifruit and durian from Southeast Asia; mesquite and spirulina from Mexico; and chlorella from Japan, among others.

While many of these foreign superfoods are very nutritious (and indeed, I have consumed my share of raw cacao and spirulina), much of the imported, specialty food we eat in the U.S. carries an outrageously heavy environmental and social footprint—even when it is “fairly traded.”

On a finite planet with a growing population, it doesn’t much matter whether we buy expensive, organic, “fair trade” cacao or cheap, plantation-grown cocoa. Either way, we’re ultimately getting our chocolate fix by decimating local food systems and pilfering the limited natural resources of poor people who may not even have electricity and indoor plumbing.

A balance must be struck that is equitable and sustainable for everyone on the planet.

And with some new, magic, cure-all food from a developing nation coming to market every month it seems, this superfood trend really begs the question: Can we not get enough nutrition without consuming far-flung novelties “discovered” and shipped from thousands of miles away?

So, before you spend half your paycheck on the latest fashionable food with a name you can’t pronounce, try these ten affordable, guilt-free, domestic superfoods which you can easily purchase or grow at home:

1. Avocado

Avocado is one of the world’s healthiest foods. The delicious and nutritious fruit has been cultivated in Central America for over 5,000 years. It also grows in many southern parts of the U.S.

Avocados are a good source of Vitamins C, E and K, Vitamin B6, folate, beta-carotene, phosphorus, magnesium, copper, and dietary fiber. Avocados are also higher in potassium than a medium-sized banana. In fact, avocados contribute nearly 20 vitamins, minerals and phytonutrients to the diet, including 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes. Avocado is also very high in oleic acid—a type of monounsaturated fat that can lower cholesterol. It has also shown promise in offering protection against breast cancer.

Studies have shown that another unique benefit of avocados is that when they are added to salads, the body absorbs more nutrients from the other vegetables and fruits than it would have if the avocado weren’t included. The firm, creamy texture of a ripe avocado is hard to beat, and the fact that it’s so good for you is just another reason to start eating more of this great North American food.

2. Blueberries

Blueberries are native to North America and were an important food source for the Native tribes for centuries. Blueberries are full of flavor and are very high in vitamin content, fiber and most importantly, antioxidants.

Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues).

In addition to their powerful anthocyanins, blueberries contain another antioxidant compound called ellagic acid, which blocks metabolic pathways that can lead to cancer. In addition to containing ellagic acid, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form.

While the best way to enjoy blueberries is wild and raw, they’re great used in all kinds of recipes. Besides fresh, they can be found frozen and dried, so you can enjoy them year round. And they make an attractive, easy-to-grow shrub in your backyard in most parts of the U.S!

3. Bone Broth

While this is a prepared dish with multiple ingredients, it’s hard to beat a thick, gelatin-rich bone broth for dense nutrition. Made from the bones and joints of chicken, fish or beef, broth (or stock) has been consumed as a source of nourishment for humankind throughout the ages. It is a traditional remedy across cultures for the sick and weak. A classic folk treatment for colds and flu, it has also been used historically for ailments that affect connective tissues such as the gastrointestinal tract, the joints, the skin, the lungs, the muscles and the blood.

Broth is a valuable food and a valuable medicine, much too valuable to be forgotten or discounted in our modern times with our busy ways. Broth contains minerals in a form the body can absorb easily. It is high in calcium, magnesium, phosphorus, silica, sulphur and trace minerals. It contains the broken down material from cartilage and tendons—stuff like chondroitin sulphates and glucosamine, which are now sold as expensive supplements for arthritis and joint pain.

Broth is rich in gelatin, which has been found useful in the treatment of a long list of diseases including peptic ulcers, tuberculosis, diabetes, muscle diseases, infectious diseases, jaundice and cancer.

American researcher Francis Pottenger pointed out that because gelatin is a hydrophilic colloid (which means that it attracts and holds liquids) it facilitates digestion by attracting digestive juices to food in the gut. In fact, bone broth is a key superfood in healing the mucosal membrane of the intestines, relieving gut dysbiosis, food sensitivities, leaky gut syndrome, IBS, Crohn’s disease and other severe digestive disorders.

You can make bone broth over the weekend using marrow bones and joints from beef, fish or chicken. Using a carcass or two from a roasted chicken or the bones from a beef roast or fish fillet eaten earlier in the week makes things easy and economical. Nourishing Traditions cookbook (and your grandmother, I’m sure) have some outstanding recipes. Or you can even order ready-made bone broth online from U.S. Wellness Meats.

Here’s our family recipe for Beautiful Bulletproof Chicken Broth. We use broth for everything from cooking rice to crockpot roasts, to making other soups, just to get tons of this healthy superfood into our diets.

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4. Cod Liver Oil

Our grandparents swore that a teaspoon of this nasty stuff would cure all that ails us. Turns out, they were right.

Cod liver oil contains more vitamin A and vitamin D per unit weight than any other common food. Even a tablespoon provides well over the recommended daily allowance for both nutrients. In addition, cod liver oil contains 7 percent of the omega-3 fatty acids EPA and DHA.

EPA is the precursor of important prostaglandins, localized tissue hormones that help the body deal with inflammation, and DHA is extremely important for the development and function of the brain and nervous system.

EPA and DHA are extremely difficult to get from vegetarian sources. In fact, roughly one-third of the population is not able to synthesize these oils from flax or hemp seed, and must obtain them from animal sources to be healthy.

There is hardly a disease that does not respond well to treatment that includes cod liver oil—not just infectious diseases but also chronic modern diseases. Cod liver oil has been used to successfully treat learning disabilities, Alzheimer’s, arthritis, diabetes, glaucoma, obesity, hypertension, osteoporosis, rickets, cancer and more. It is a real powerhouse of nutrition not found elsewhere.

Eating fish will not provide the levels of nutrients that are found in cod liver oil. Even in heavy fish-eating populations, the addition of cod liver oil improves health. And taking fish oil capsules is not the same as taking cod liver oil either. One tablespoon of regular cod liver oil provides the amount of elongated omega-3 fatty acids found in twelve 1,000 mg fish oil capsules!

One concern about taking cod liver oil is the presence of contaminants—heavy metals (such as mercury, cadmium and lead), PCBs, etc. Fortunately, all cod liver oils in the U.S. must be tested and approved free of detectable levels of 32 contaminants before they can be imported into this country. Furthermore, mercury is water soluble. It may be present in the flesh of fish, but it is not present in the oil.

Fortunately, today’s cod liver oil comes in capsules as well as flavors that make it significantly more palatable than in our grandparent’s generation. Some brands are almost yummy.

We use extra virgin Cod Liver Oil, which is considered a raw food, the least-processed of the various brands, mindfully harvested, and of exceptional nutrient content and quality. (where to find extra virgin cod liver oil online)

5. Hemp Seeds

When most people think of hemp, they associate it with stoned hippies and the Grateful Dead. But there’s so little THC in agricultural hemp that even if your entire diet were to consist of hemp foods, you still wouldn’t consume enough THC to fail a drug test. Since hemp still cannot be grown legally in the U.S., the seeds are imported from Canada, where hemp is permitted to be grown on the prairies.

Hemp food products are full of nutrition, and the seeds and oils are delicious. Hemp seed is superior to flax seed as a vegetarian source of essential fatty acids (EFAs) omega-6 and omega-3, which contribute to the health of our hearts, brains, joints and skin. Hemp’s ratio of omega-6 to omega-3 fatty acids is roughly 3:1, which is recommended by many health agencies including the World Health Organization.

Hemp seeds are also a direct source of stearidonic acid, another omega-3 fatty acid. This is significant because linolenic acid is converted to stearidonic acid on its way to becoming the very healthy fat known as DHA. By consuming stearidonic acid you bypass the need to make it from linolenic acid.

Besides protein and fat, hemp seed contains fiber, vitamins (particularly vitamin E), plant sterols, and minerals like iron, magnesium and phosphorus. Hemp also has a balance of all nine essential amino acids, making it a complete vegetarian protein source.

However, unlike soybeans and other beans, hemp is free of the trypsin inhibitors and oligosaccharides that inhibit mineral absorption and cause gas and indigestion. And, unlike most of the soy grown in North America, hemp is never genetically modified.

When you purchase hemp products, you buying an extremely eco-friendly product. Hemp is a sturdy crop that grows tall and fast. Because it is so robust, the vast majority of hemp from Canada is organic, with no pesticides or herbicides needed.

And, once the seed is taken for food production, there is a great deal left over that can be used for other purposes such as making paper, clothes and insulation. Growing more hemp for paper and fiber would be a great alternative to cutting down the world’s forests or displacing food crops with cotton—which is a genetically engineered, heavily-sprayed, high-maintenance crop.

6. Liver

Good old fashioned beef liver is one of the richest sources of natural Vitamin A. A single serving of liver contains 1500% of the RDA of this otherwise hard-to-obtain, fat-soluble vitamin! Liver is also very high in easily-absorbed forms of iron, niacin, pantothenic acid, phosphorus, riboflavin, selenium, zinc, Vitamin B6 and Vitamin B12. These are all nutrients the average American is deficient in.

Liver is highly prized in many traditional societies as a superfood reserved for pregnant women, children and the elderly or ill. However, most Americans find it unpalatable. This is why I sneak it into my cooking. Minced and added to hamburger or chili, or boiled with bones into broth, if I didn’t tell them, my family would have no idea they eat a fair amount of liver.

Liver is very affordable no matter where you buy it. But, because the liver is the organ of detoxification, it is very important to buy it from a clean source. Grass-fed, pasture-raised, hormone- and antibiotic-free beef is really the only liver source you should consider. You can find this at Whole Foods, a local farm, a good butcher or online from U.S. Wellness Meats.

7. Oregano

This popular herb is an easy-to-grow, small shrub with multi-branched stems covered with small, grayish-green, oval leaves and small white or pink flowers that attract bees and garden pollinators. In warmer parts of the U.S., oregano grows as a perennial plant, but in harsher climates, it grows as an annual.

Like its fellow herbs, oregano is both medicinal and highly nutritious. The volatile oils in this spice have been shown to inhibit the growth of bacteria, including Pseudomonas aeruginosa and Staphylococcus aureus. In Mexico, researchers have compared oregano to tinidazol, a commonly used prescription drug to treat infection from the amoeba Giardia lamblia. These researchers found oregano to be more effective against Giardia than the commonly used prescription drug.

Oregano contains numerous phytonutrients that function as potent antioxidants that can prevent oxygen-based damage to cell structures throughout the body. Additionally, on a per gram fresh weight basis, oregano has demonstrated 42 times more antioxidant activity than apples, 12 times more than oranges, 4 times more than blueberries, and twice as much as superfood açai berry!

Oregano is a very good source of iron, manganese and dietary fiber, as well as a good source of calcium, magnesium, Vitamin, K, Vitamin C, beta-carotene, and omega-3 fatty acids.

Whenever possible, choose fresh oregano over the dried form of the herb since it is superior in flavor, and is not irradiated. The leaves of fresh oregano should look fresh and be a vibrant green in color, while the stems should be firm. They should be free from dark spots or yellowing.

Store fresh oregano in the refrigerator wrapped in a slightly damp paper towel. It may also be frozen, either whole or chopped, in airtight containers. Alternatively, you can freeze the oregano in ice cube trays covered with either water or stock that can be added when preparing soups or stews.

8. Pumpkin seeds

Pumpkin seeds are another American superfood that the Native tribes prized for their culinary and medicinal value. High in fiber and protein, these seeds are also a rich source of minerals, especially iron, phosphorus, magnesium, manganese, and zinc. Pumpkin seeds are also rich in the amino acids alanine, glycine and glutamic acid.

Pumpkin seeds are a great source of five of the B vitamins. One-quarter cup of roasted seeds contains approximately 11% daily allowance of B-1, 16% daily allowance of B-2, 41% daily allowance of niacin, 4% daily allowance of B-6, and 8% daily allowance of folic acid. That’s a lot for a little seed!

Pumpkin seeds are thought to be beneficial for prostrate health, bones strength, arthritis, and killing intestinal parasites. Pumpkin seeds also contain compounds called phytosterols, which are believed to reduce levels of harmful cholesterol and also improve the body’s immune system.

Always soak your pumpkin seeds in pure water for at least six hours before eating them to remove any enzyme inhibitors that make them hard to digest. You can then dehydrate them or lightly roast them in the oven with a little salt and cayenne pepper to make the perfect snack.

9. Sweet Potatoes

The sweet potato is one of the oldest known cultivated foods in the Americans, going back over 9,000 years, and it is packed with vitamins, minerals and fiber. In fact, sweet potatoes are one of the healthiest vegetables you can eat!

Sweet potatoes contain 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. They are also a good source of manganese, copper, vitamin B6, potassium and iron. Their sweet flavor is satisfying and curbs the appetite longer by stabilizing blood sugar levels.

Sweet potatoes can be used in just about every recipe that calls for regular potatoes. Thick cut slices of sweet potato roast-up beautifully, and make a delicious, healthier substitute for standard French fries. In fact, you may find sweet potatoes so delicious that they become your potato of choice. When compared to the regular russet potato, the nutrient-rich sweet potato is a clear winner.

10. Wild Caught Salmon

The benefits of eating salmon have been well chronicled, and it’s included in almost every “foods you need to eat” list. But, while eating more salmon is a great idea, eating more wild salmon is an even better one. The majority of salmon sold at the grocery store is farmed.

Farmed salmon doesn’t eat a natural diet and is instead given a “feed” which often contains genetically-engineered grains and other foods not usually eaten by salmon in the wild. There is also a concern about contaminants, antibiotics, and toxins in the farmed salmon.


Wild salmon is very high in protein and, more importantly, it contains large amounts of the essential omega-3 fatty acids. Wild salmon is the greatest, and most delicious and bountiful whole food source of these omega-3 fatty acids. These important fats are thought to be very beneficial in supporting cardiovascular function, preventing cancer, fighting high blood pressure, and improving brain function.

While most grocery stores are now carrying frozen wild salmon (which in my opinion is a far better choice than fresh, farmed salmon), you can always find canned salmon. This great, and under-used product always contains wild salmon, and it’s inexpensive, delicious, and extremely healthy. You can also get sustainably caught, low-mercury, wild salmon (and other fish) online from Vital Choice Seafood.

Other domestically-grown superfoods worth mentioning include pasture-raised eggs, nettles, milk kefir, bee pollen/Royal jelly, cranberries, pomegranates, pecans, cinnamon, cloves, and more! With so many nutrient-dense choices available close to home at a decent price, you really don’t need to eat exotic foods to maintain optimal health. So, save your money and the planet by eating right, right from home!

More information about how imported, specialty foods like quinoa or açai harm people and planet: The Environmental Cost of Superfoods


24 thoughts on “10 Homegrown Superfoods Without Super Hype or Super Cost”

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  1. Avatar photo
    Zen Livingston

    This is such an excellent article, with people like me–who love many exotic superfoods but hate the carbon cost–in mind. I feel your article was really well-rounded, and it wasn’t preachy, given that you’ve eaten your fair share of exotic foods yourself. Thank you so much for this informative list, and for creating a moment to celebrate some of the great foods we grow here on our American soil, which are easy to overlook in a hype- and fad-filled nutritional climate. I’m glad to have stumbled on your site! (I found you when googling “why is ____ (a certain “made-in-America” superfood drink I saw on an infomercial last night) so expensive?? Lol.)

  2. In SE Pennsylvania, we have Black Walnuts and Black Raspberries that grow in such abundance, most of them fall to the ground to be eaten by local wildlife. Each year we can’t wait for the raspberries to come in season, just pick and eat !

  3. This is a great list. However, I have breast cancer, and avocados are not a recommended food for breast cancer. In fact some studies suggest they may promote tumors. Here is a link to an article about it: http://foodforbreastcancer.com/foods/avocados

  4. My Grandma used to make me beef marrow on toast.
    She would make the toast and then spread the cooked beef marrow in place of butter, add a bit of salt.

    It was so good!


  5. Hello!

    I have just found your website through “Clean Eats, Fast Feasts”
    I love how informative it is and am definitely signing up for your emails.

    Have a Joyful Day :~D

  6. Great suggestions.

    But I just have to point out that eating salmon and cod liver oil is very unsustainable, at least the cod liver oil (salmon can perhaps rarely be found sustainably fished)

    There is a lot of information out there on overfishing, here is just one article on the subject: http://www.guardian.co.uk/environment/2000/jul/20/fish.food

    “A spokesman for WWF said the decision to place cod on the endangered species list was a warning bell to draw attention to the fact that urgent action was required. ”

    here is some overall information: http://worldwildlife.org/threats/overfishing

    I really do agree with you that we have absolutely wonderful local foods that have high nutritional value.
    You should look into nettle infusion. I drink it every week myself, and nettle grows everywhere during summer – it’s easy to pick. Another way of getting nettle that I like is making nettle powder which I use in all kinds of recipes.

    Also I would like to mention other local superfoods: mushrooms, hawthorn berries (beats any gojiberry by far!), chaga mushroom, dandelion, buckwheat, oats, burdock root, chickweed, flax seeds, sunflowerseeds, beetroots and leaves, kale, sauerkraut, etc. etc.

    Yes, no need to import any superfoods from the other side of the globe, I must admit I once were dragged into the hype. Thank goodness my eyes opened!

    1. +1!

      Blueberries you can grow. Nettles you can harvest. But when was the last time you caught your own cod and made your own cod liver oil?

    2. It is possible to get sustainably-sourced fish liver oils. Fish organs and fish oils are sacred, time-tested foods that we must preserve as well as enjoy.

      Green Pastures cod liver oils are sourced from Pacific Alaskan cod or Norwegian cod, not the endangered Atlantic cod fished from the northeast coasts of the U.S. and Canada.

      Cod fisheries are extremely regulated to prevent overfishing, and the companies I recommend schedule their seasonal production specifically around the times when they are legally allowed to fish. Only small open boat fishing vessels are used. Due to this adherence to sustainability there may be times that their stock is not available due to the variance in fishing seasons and allowable quotas.

      Skate and ratfish liver oil (also available from the same companies) are good alternatives to cod liver oil, when it is not in production.

      In the future, liver oils could be created from sustainably farmed cod. It wouldn’t surprise me if someone wasn’t trying to figure that one out right now. 🙂

  7. bit of an eye opener – gave me a glow 🙂 Got all excited when I found some blueberry bushes here in Queensland, Australia and gave them to my husband for christmas last year and now we are eagerly awaiting our first crop (looks about a saucerful) to ripen up…..yum yum, best grown at home I think. Oregano sounds like a must have herb in the garden too – will have to find some recipes that get to use a good bit of it and not just for a flavour.

  8. Great stuff keep it up ! How about high Blood pressure , a veggie lifestyle , what to eat and what to stay away from ! Is it true that many tooth pastes are still being sold in lead tubes ? Terry

  9. Great List. Seems to me that people are a little freaked out by the words, “Bone Broth”. I went to culinary school almost 20 years ago and several recipes knowledged to me from my German grandmothers. Traditional Stock or Broth was made from bones, water, herbs and almost moldy vegetables, like onions, carrots, celery, garlic, even potatoes.
    I still make it that way and it’s a process but well worth it. Great to have in the freezer to start soups with. A great tip when using beef, lamb, or veal bones is to rub into the washed bones is tomato paste before roasting. The acidity helps release the marrow from the bones to get the gelatin as well as give the broth a rich flavor!

    1. What a great tip! I usually use a little ACV in the water, but this is a great idea! Thanks for commenting!

  10. We already incorporate all of these into our diet, except hemp. I am a little leery of using something as food when historically it has really only been used for the making of functional products or medicine. Flax is another. I have seen only ‘references’ to using them as food but no specific uses, making me believe that people WANT to believe it’s good for food but there is no proof. Remember, the same thing has been done with soy, and it too has little food use throughout history. Science is now catching up and finding out what our ancestors already knew.
    For those looking for canned salmon without bones and skin, remember, there is good reason for including them. They are super nutrient loaded. The skin contains much of the valuable fat (omega 3) and the bones are an excellent source of calcium.

    1. Actually, hemp seeds have been part of the human diet in Asia and Europe for at least 5,000 years. In Eastern Europe, China and other hemp growing areas in Asia, hemp seeds remain as traditional foods. Hemp seeds are actually nuts NOT seeds (botanically speaking), and because they are so nutrient-dense, hemp seeds are often considered a traditional “functional food,” serving as both food and medicine, depending on the preparation method and quantity eaten.

      Flaxseed and its ground version, flax meal, have been used since the Stone Age. Ancient Egyptians created clothing from flax and also ingested flaxseed meal as food. In North America during the 1800s, flax production moved west along with U.S. and Canadian pioneers. Flax became a main crop of the Midwest and the prairie provinces of Canada, where the seedmeal was eaten and the chaff used for fiber. Until recently, flax was known as linseed, and you can find many old-time recipes for linseed cakes, bread, etc. in the library. But unlike hemp, flax is a true seed with a lot protection enzymes, and it is just not as nutrient-dense and digestable as hemp.

      We have a long agricultural history with multi-use crops. And how nice and abundant the world is that we can grow plants that we can utilize completely, with parts we can eat, parts we can use as fuel or fiber, and parts we can even feed to our animals too!

  11. Avatar photo
    Jackie Jamison

    One thing I didn’t realize until lately is that it’s possible to find boneless skinless canned salmon–some cans of salmon have the small bones left in and I thought canned salmon was so gross until I figured out that there was another option for a favorite (cheap) superfood.

  12. Avatar photo
    Kathleen from Providence Farms

    Wow. Great information and kind of exciting to see that I’ve been eating many of these foods already. Yes…I did give myself a bit of a pat on the back. 🙂 I’ve been scared to try cod liver oil because of the taste; I didn’t realized you could buy capsules. Hmmm. I’ll be asking my Naturopath about where it’s okay to be taking these right now.

    Gotta go…gotta go thaw some bone broth. Feeling under the weather today, and you just reminded me what a gold mine is currently in my freezer. Thanks.

  13. Please don’t be daunted by bone broth! Bone broth is simply stock made with the bones, feet, etc. in addition to the meat. It’s very, very easy to make and then freeze to keep on hand as a super-delicious stock for cooking rice, making crockpot roasts, or other soups!

    Here’s our foolproof chicken broth recipe that we make every other weekend: Beautiful Bulletproof Chicken Broth

  14. How interesting! Some of these are staples in our house, but a few would be a stretch. Bone broth! Whoa! I’ll have to work up to that. Thanks for sharing this!

  15. Avatar photo

    Interesting stuff! A few on the list I use already, and a few I’m going to start using after reading. Love the depth.

    1. Avocado is one of the foods I’ve ever tried. I’ve participated to a marathon and use avocado as food and it was amazing



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