For some time there has been a fashion for healthy eating. We pay more attention to what we eat, how our food affects our bodies, which products harm us, and which, on the contrary, help us maintain health, shape, and well-being. The superfoods belong to the group of the second, beneficial products for us. Shelves in health food stores are even bent from more and more exotic specimens – goi berries, acai, spirulina, chia seeds, noni juice, macadamia nuts. There is no doubt that it is worth reaching for each of them because of the valuable composition and very good health effects. In the hunt for nutritional novelties, however, we forgot about our Polish, native products, which due to their health properties they are by no means inferior to their exotic colleagues and are more affordable, also for our portfolio.

What superfoods are

There are several definitions of superfoods, but most of them boil down to the fact that it is a food rich in ingredients that are considered particularly beneficial to human health. Such products should provide significant amounts of vitamins, minerals, enzymes, antioxidants, flavonoids, amino acids or unsaturated fatty acids. Often, we do not realize that the products we meet daily definitely deserve the name of such nutritional heroes.

Superfoods at your fingertips

1) Silage – the main advantage of pickled vegetables is the presence of lactic acid bacteria (LAB), thanks to which fermentation is possible. Numerous studies have confirmed the beneficial effects of LAB in the prevention and treatment of rotavirus infections, as well as disorders of the digestive system. These bacteria, inhabiting the human digestive tract, inhibit the proliferation of pathogenic bacteria and neutralize the toxins they produce. Also, silage is the source of several vitamins C, A, E, K and group B, as well as minerals such as potassium, magnesium, calcium, and phosphorus. They are also low in calories and provide a lot of fiber.
Fermented Black Garlic 400mg
Of course, it is best to pick up the vegetables yourself, then we are sure that they do not contain any additional harmful substances. If you decide to buy silage, make sure that they are pickled naturally and not only acidified with vinegar.

2) Kale – this vegetable is forgotten, it was well known to our grandmothers, and now he returns to favor. He is one of the oldest representatives of the Brassicaceae family, he was cultivated in antiquity. Particularly noteworthy is the amount of calcium contained in kale – 150 mg per 100 g and vitamin C – 120 mg per 100 g. It is also an excellent source of carotenoids – β-carotene, lutein, and zeaxanthin, as well as vitamin K and iron. Like other cruciferous vegetables, it contains sulforaphane – a compound from the isothiocyanate group, which has proven chemopreventive activity. Interestingly, we can enjoy fresh kale all year round, also in winter. It is best to collect it after frost when it becomes more noble and delicate in taste.
Maca 500mg
3) Blackcurrant – we all know it well. Few of us, however, realize how great wealth carries this inconspicuous fruit. Thanks to the polyphenol content, black currant has high antioxidant properties. These compounds inhibit the formation of free radicals, reduce the risk of cancer and cardiovascular disease.

Research shows that compounds contained in blackcurrant can contribute to the increase of human performance and cognitive functions. What’s more, the juice of this fruit can play an important role in preventing the development of disorders associated with aging processes, including dementia.

4) Parsley leaf – is a wealth of vitamins, minerals, antioxidants, and fiber. It also contains essential oils for health, such as apiol, myristicin, terpenes, and eugenol. The last one is used in dentistry as a local anesthetic. It has antiseptic effects, there are studies on its effect on lowering blood sugar levels. Interestingly, 100 g of parsley contains 133 mg of vitamin C, which is 220% of its daily requirement.

5) Linseed – flax seeds have been grown for 6000 years! These small brown or golden seeds are the richest vegetable source of omega-3 acids. They are also a great source of amino acids, B vitamins, and fiber. However, one of the most valuable compounds contained in it are lignans belonging to flavonoids. In addition to having a strong antioxidant effect, they influence the regulation of hormone management. Because they belong to the group of phytoestrogens, the structure resembles human estrogens. Thanks to this they can supplement these hormones, but also to inhibit their excessive activity. That is why they are particularly recommended to women during menopause.


All products described above are inexpensive, easily available, well-known to us, and most importantly, rich in substances for our health. This is only a small handful of food representatives

with unusual properties that have been known in Poland for a long time. Of course, it is worth trying and enjoys the ever-newer curiosities. Let’s not forget, however, about the riches of nature that we have at our fingertips.
Beef Liver

Digestive System Health & Beauty Healthcare Skin


Recently, one can notice the interest in forgotten species of arable crops. The reason for this phenomenon is the increased awareness of the diet of consumers and the reduction in the diversity of consumed plant products. One of the species that slowly returns to favor is the sclera, also known as a black snake. Why does the mascarpone appear again on Polish tables? What nutritional values ​​does it have? Where to buy it? What does it taste best with? You will know the answers to these questions immediately.
Mutant Mass

Scorzonera – characteristics of the species, curiosities
Scorzonera (Scorzonera hispanica L.) is a plant originating from Central and Southern Europe. Under natural conditions, it can be found in Spain, France, and Portugal. The cultivated species occurs in two main varieties, which differ in the shape of the leaves. In our country, the scorzonera was not as popular as in the south of Europe. The earliest mention of crops originates from the late 19th century. In the second half of the twentieth century, foreign varieties of scorzoneras arrived in Poland – Einjahrige Riesen and Schwarze Peter. It is also called a black snake, the term comes from Spain, where the scorzonera was used as an antidote to the bites of poisonous snakes.
Egg Pro

Scorzonera is a two-year plant. Its edible parts are storage roots resembling the shape of horseradish roots. They are consumed in the first year of planting. After the first winter, they lose their culinary usefulness, become hard and fibrous. They reach a length of about 30 cm and have a thick black skin. The most valuable, however, are shorter roots with a length of 20-22 cm, they are tastier and their harvest is easier. The skin of the scallions is fleshy, has a white or cream color. The roots taste like white asparagus, you can eat them in a boiled and blanched form. In addition to the roots for edible purposes, you can also use the leaves, but they must be young leaves. The cultivation of scorzonera is not difficult. The plant requires only fertile soil with a neutral pH. He likes the sun and moderate humidity, this species can be grown on flat areas or ridges.

Scorzonera – nutritional and health-promoting properties
Scorzonera is a vegetable with high nutritional value. Like other root vegetables, it contains large amounts of dietary fiber and vitamins. You can also find numerous minerals, such as iron, calcium, phosphorus, magnesium, selenium, and chlorine. The scorzonera roots are especially recommended for people with type 2 diabetes. They have a low glycemic index, and in their composition also contain inulin – a valuable polysaccharide found in tubers, rhizomes and lower parts of plant stems, it is a reserve material.

Inulin is a prebiotic – a substance that, after fermentation in the large intestine, becomes a nutrient for bacteria that live there. The resistance of our body comes from the intestines, so it is very important to take care of their proper work. It has been proven that the appropriate content of inulin in the diet correlates positively with the increased absorption of minerals from food. It increases the bioavailability of elements such as magnesium, iron, calcium, and zinc. This may be important in the prevention of certain diseases, e.g. osteoporosis.

Numerous scientific studies prove that inulin has potential anti-cancer activity. It relates in particular to hormone-dependent tumors, e.g. breast, ovarian and prostate cancer. Due to the high content of minerals and vitamins, the extract from the scorzonera is ideal for hair care. The roots of the black snake have large amounts of ascorbic acid in their composition. This vitamin increases the absorption of iron from food products and at the same time, it improves the blood circulation of the hair follicles. The appropriate level of iron in the diet prevents excessive hair loss.

Scorzonera also contains vitamins from group B. These compounds are responsible for the proper functioning of the nervous system. Korzonera roots are the source of thiamine, which has a positive effect on the work of our brain, cognitive functions, and logical thinking. The use of thiamine is also recommended for physically active people. It regulates the work of muscle tissue and affects the metabolism of carbohydrates in the body.

Although no strong scientific evidence has been provided, the roots of the scorzonera are considered to be a rejuvenating agent. It is also said to remove acne, lichen, and other skin imperfections.

Scorzonera – where to buy and what to look for?
Scorzonera is certainly not a popular vegetable. It is difficult to find it on the shelves of grocery stores and greengrocers. To try this vegetable, you need to get a little tired while searching for it. Korzonera roots are easiest to buy in organic food stores. If there is no such stand in your immediate surroundings, you can use the services of online stores. The price for a bunch of scorzoneras varies from PLN 3.5 to PLN 10 for 250 g, depending on the producer and the species. This is not too high a stake for such a tasty and valuable vegetable. Once it appears in the kitchen, it’s worth getting ready to prepare it. Scorzonera requires special treatment.

First of all – the root has strong coloring properties. Second – the pigment found in the plant is very durable. It’s hard to wash it off your hands and wash it off your clothes. So if you want to avoid unpleasant experiences, you should buy rubber gloves before peeling and washing the roots. This will ensure safety and convenience during cooking.
Select Protein
Scorzonera – recipes
There are few recipes in which the root of the scorzonera plays a major role. Nevertheless, it is a vegetable that does not require high culinary skills. After peeling, you can cook it, salt it and it is ready for consumption. However, if you want to try the vegetable in a different version, there are some useful recipes below.

Salad with scallions and apples

– 500 g of peeled scorzonera,
– 2 eggs,
– 1 medium-sized pear,
– 1 medium-sized apple,
– 1 tablespoon of mayonnaise,
– 3 tablespoons of natural yogurt,
– 3 spoons of chopped hazelnuts,
– 2 tablespoons of chopped parsley,
– ½ lime juice,
– salt and pepper to taste.

A method of preparing
Peel the cooked peel cut in water with a teaspoon of sugar and a pinch of salt. Once it is soft, it should be strained and set aside. After cooling, cut it into pieces with a length of 1 cm. We sprinkle them with lime juice. The next step is to boil the hard-boiled eggs and cut them into medium-sized cubes. We do the same with peeled pear and apple. Mayonnaise mix with yogurt, season with salt and pepper to taste. Pour all ingredients into a bowl and mix thoroughly. We put on plates and sprinkle with chopped nuts. The salad is ready to eat!

We also have a position for adult skylarks. It turns out that you can prepare tasty wine from its roots. This specificity is attributed to strong warming and anti-tussive properties. Besides, it is recommended to drink small amounts of this drink (25 ml per day) to regenerate physical and mental strength. If you are wondering whether this information is true, you must convince yourself.

Wine with scorzonera

– 80 g of freshly cut ends of young shoots,
– 1 liter of dry white wine,
– 100 ml of 70% spirit.

A method of preparing
The ends of the scorzonera roots are thoroughly cleaned, washed and blended to a smooth mass. Pour the obtained pulp with alcohol mixed with ½ of the prepared amount of white wine. Set aside for two hours, mix thoroughly from time to time. After this time, add the rest of the wine to our mortar, mix and leave for a week in a warm place. After this time, the liquid is drained through the filter paper and, depending on the needs, we drink in small quantities.

We were able to bring up the most important information about the scorzonera. If you ever meet the roots of this vegetable on the shop shelf, do not be afraid to throw them into your basket. You already know the dietary and health properties of scorzoneras. You know what it tastes best and how it should be prepared. Scorzonera, though inconspicuous and mysterious, fully deserves to return to our tables after many years.


Polish superfoods – 6 products with unusual nutritional values

Superfood (superfood) is not only exotic chia seeds, spirulina or goji berries.Although it is loud about them, unusual Polish nutritional products can be proud of Polish pumpkin products, kale, linseed, cranberry, millet or sea buckthorn.It is worth taking advantage of their properties, because they are usually cheaper and easier to access.


This vegetable contains a lot of ingredients strengthening immunity and acting anti-cancer, so you should appear as often as possible in the autumn-winter menu.A glass of pumpkin purée provides 10 mg of vitamin C and covers seven times (!) The demand for vitamin A. It has a lot of fiber (7 g per glass) and carotenoids that protect against heart disease, cancer and eye diseases.It also contains magnesium, calcium and potassium.Pumpkin seeds are rich in zinc – in a handful (16 g) it contains 2.5 mg.They also provide phytosterols that limit the absorption of cholesterol from food.

How to eat a pumpkin?Pumpkin is great as a soup-cream ingredient, as well as in curries, goulash and pasta sauces.It is also delicious with spices, as the basis for cakes, cookies, pies and desserts.





These green leaves, reminiscent of cabbage (kale belongs to the cabbage family) seem to be a novelty, but they are not at all.Kale was one of the most popular vegetables in medieval Europe.No wonder – this plant is a treasury of nutritional value.It is rich in protein, fiber, calcium, iron, phosphorus, zinc, magnesium.Strong antioxidants, such as chlorophyll, lutein or sulforaphane, eliminate from the body substances damaging DNA and causing cancer, and also inhibit the growth of cancer cells.A glass of kale satisfies 90% of the demand for vitamin C, 100% – for vitamin A and 450-600% – for vitamin K. It also contains vitamins E and group B. Kale feels great in our climate, even likes frosts.It can be grown in a home garden, bought in a greengrocer or in a supermarket – washed and sliced ​​should be available in the refrigerator throughout the year.

How to eat kale?Kale is raw (with lemon juice and oil), stewed, fried, in soups, and baked – as chips.Like every green leaf it’s great as a pesto ingredient.


It is a rich source of unsaturated fatty acids that can confidently compete in this respect with chia seeds.The ALA acids contained in it lower cholesterol and triglycerides in the blood.It also has a lot of fiber (3 g spoon).Siemia is the richest source of lignans, thanks to which it has a beneficial effect on intestinal function, it counteracts cancer, heart disease and inflammation.Flax seeds reduce blood sugar levels in people with type 2 diabetes. They also provide a lot of calcium – 400 mg per glass.The jelly from linseed has a protective effect on the throat, therefore it has a beneficial effect during infection.

How to eat flaxseed?To absorb as much fatty acids and lignans as possible, grind the seeds just before consumption.Ground milk can be added to cocktails, salads, soups, baked goods.Whole seeds will be diversified with breakfast cereals or bread, filled with boiling water and mixed with fruit to form jelly.


You should read it: Linseed – a power of nature!



These are the best nuts in terms of nutritional value.They have the most omega-3 fatty acids – just three pieces are enough to cover the daily demand.They are rich in protein (4 g in 7 nuts), fiber, folic acid, magnesium and phosphorus.They provide antioxidants for selenium, polyphenols and vitamin E. In comparison with other nuts, they have the highest antioxidant capacity.They contain arginine, an amino acid that protects against clots.Despite high fat and calorie content, they do not fatten.Studies show that people who eat walnuts regularly have less risk of weight gain.Most likely, they accelerate the burning of calories, and the combination of fiber, protein and fat reduces appetite.

How to eat walnuts?Shelled because of their high fat content, they quickly get rancid, so keep them in the fridge.It is best to buy nuts in the shells and shell the right portion just before eating.They are filling, so you can not eat a lot, but it’s worth adding a few to a porridge or a salad.Replace pine nuts with pesto.They also work well in a purse as a quick snack.


Check also: Nuts – learn about their health properties


Honey and other bee products

Honey, feathers and propolis are products with unusual nutritional and healing properties.They are rich in minerals, probiotics, enzymes, antioxidants and other beneficial substances with antibacterial, antiviral and antifungal properties.Pierzga (pollen collected by bees) is a rich source of easily digestible protein (25 g / 100 g), provides all the essential amino acids.It also contains vitamins B, C, E, carotenoids, lecithin.Propolis strengthens immunity and acts as an antibiotic.Many substances found in bee products are still unknown.They differ in composition depending on which plants are produced by bees.

How to eat honey?Do not cook honey because it loses some of the beneficial ingredients at high temperature.In order to assimilate them as much as possible, it is worth to dissolve every day a tablespoon of honey in a glass of warm water and drink after waking up.Dried feathers can be eaten directly (starting with a spoon a day) or added to cocktails.


These small red fruits have proven healing properties in research.Cranberry has strong antibacterial properties, thanks to which it effectively combats diseases of the urinary tract, digestive system, inflammation of the gums.The proanthocyanidins contained in these fruits do not destroy bacteria, but prevent them from adhering to the walls of organs such as the bladder or stomach, to the teeth and to the gums.In this way, they eliminate, for example, the bacterium Helicobacter pylori, considered the main cause of stomach ulcers.But cranberry juice, as well as fresh and dried fruits, should be included in the menu not only in a curative way, but also prophylactically.Cranberry is a mine of antioxidants.It contains vitamin C, beta-carotene, as well as polyphenols and flavonoids.These compounds counteract heart disease, reducing the level of bad cholesterol, and raising the level of good and preventing hardening of the arteries.Polifellin – ellagic acid contained in cranberry can cause the destruction of cancer cells and eliminate carcinogenic substances from the body.

How to eat cranberries?In the autumn season you can buy fresh cranberries, and throughout the year – dried, frozen and juice of these fruits (buy unsweetened!).These sour fruits are best mixed in cocktails with sweeter fruits.Dried can be added to porridge, baked goods, salads.The same amount of antioxidants can be found in a glass of juice with 25% cranberry, 1.5 cups of fresh or frozen fruit, in 28 g of dried fruit.


Here you can find some healthy snacks – CLICK