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.
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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.
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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.
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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.
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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.
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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.
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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.

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Chia seeds

Chia seeds belong to products known as functional foods. Although they were known already in the pre-Columbian period, they have only recently returned to favor. It is hard to find a more nutritious product that is also a source of antioxidants and fiber. Check why you should include chia seeds in your diet.

Chia seeds – basic information
Chia seeds are actually the fruit of a herbaceous Salvia plant. Salvia hispanica, commonly called chia, is a plant native to Mexico. The name hispanica arose from the mistake of Charles Linnaeus, who on the new land mistook it for another plant found in Spain. She was cultivated by the Aztecs and the Maya. In pre-Columbian times, chia seeds were one of the basic elements of the then diet, alongside maize, amaranth and beans. They are inseparable from their denominations. People sacrificed them to their gods. As an element of religious worship, they were condemned to oblivion by European conquistadors.

It was not until the twentieth century that they returned to favor. Salvia hispanica is currently grown in Mexico, Bolivia, Peru, Argentina, Australia, Colombia, Guatemala, Africa and Europe. Chia seeds can be completely black or interspersed with white spots. Today, they are available in almost every supermarket, and we will pay for them from a dozen to thirty zlotys per kilogram. They will work as an interesting addition to many dishes. However, it is not the culinary aspect that is the essence of this article. No less interesting is the rich composition of these inconspicuous seeds.

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Chia seeds – composition
Chia seeds are a rich source of many ingredients that vary depending on the variety and conditions in which the plant is grown. Nevertheless, it seems that some components constitute a permanent core. What is extremely valuable to us is mainly polyphenols and flavonoids. About 500 kcal, 31 g of fat, 42 g of carbohydrates, 34 g of fiber, 17 g of protein, 400 mg of potassium, 1.6 mg of ascorbic acid, 7.7 mg of iron, 335 mg of magnesium are contained in 100 g of chia seeds. , 631 mg of calcium, 54 IU of vitamin A. Because it is a plant product, we do not even find a milligrams of cholesterol.

The high calcium content also attracts attention. Although we know that the best absorbed calcium can be found in dairy products, it is worth thinking about the use of chia seeds as a supplement to this element in the daily diet. This is particularly beneficial for vegans who are constantly looking for a good alternative to animal milk. It can not be concealed that due to the high content of fiber calcium will not be so well absorbed. At the same time, it does not detract from the benefits that Salvia hispanica offers us.

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Chia seeds contain both soluble and insoluble fiber. It is the soluble fraction that is responsible for the formation of a jelly-like consistency after the contact of chia seeds with water. This property is eagerly used by food producers. At home, we can also use it. If the problem of painful erosion on the stomach mucous membrane afflicts us, help in soothing the symptoms may bring a drink on an empty stomach. Remember to keep at least 1.5 hour away from taking medication, so as not to interfere with their absorption.

We know for a long time that fiber is an indispensable element of nutrition. It does not change the fact that in the so-called the Western diet is still not enough. This is a serious problem, considering how important it is in maintaining health. Soluble fiber thanks to the formation of gels delays the absorption of glucose from the intestines, reduces the absorption of cholesterol, increases the feeling of satiety. Insoluble fraction provides adequate peristalsis and prevents the development of pathogenic bacteria in the intestine. In the prevention of cardiovascular diseases, it is recommended to include approx. 30 grams of fiber per day in the diet! 3 tablespoons of chia seeds will provide us with over 1/3 of this amount. However, this is not the only argument for the fact that it is worth taking them into account when arranging the daily menu.

Chia seeds – a source of antioxidants
The coffee acid present in chia seeds belongs to the group of phenolic acids. It is a cinnamic acid derivative. We will also find him, among others in apples, pears, plums, tobacco leaves. Its operation is multifaceted. It is famous above all for its antioxidant properties. It also protects cells lining blood vessels against the adverse effects of LDL cholesterol (the so-called bad cholesterol).

Chia seeds are rich in flavonoid compounds. In the largest amount (a lot depends on where it comes from) we will find kemferol and quercetin. They are mainly responsible for the antioxidative action of chia seeds. These compounds are able to scavenge free radicals. Why are antioxidants so important? There are many reasons. They reduce the risk of chronic diseases such as cancer, cardiovascular disease, and neurodegenerative diseases such as Alzheimer’s or Parkinson’s.

Chia seed oil
Traditionally used in medicine since antiquity. It was used for eye infections and stomach ailments. The oil is 20-50% of seed content. It contains many valuable ingredients, such as tocopherol or carotenoids. In addition, it abounds in polyunsaturated fatty acids (WKT) from the omega-3 family. Already a portion of 7 g of seeds satisfies one hundred percent of the daily demand for the FFA! You do not have to remind people how important they are in their daily diet.

They have anti-inflammatory, anti-arrhythmic and anti-sclerotic effects. Chia seed oil is easily available. We find it in health food stores. The price of this product is around a dozen or so zlotys per 100 ml. Chia joined the group of products known as functional foods. Functional food in addition to nutritional properties brings other benefits to the human body.

Chia seeds – recipes

No doubt, it’s worth turning the chia seeds into your daily diet. Below are some recipes for their use.

Chia fresca
– 2 glasses of water or coconut water, 500 ml,
– 1.5 tablespoons of chia seeds, 15 g,
– a spoon of lemon juice, 10 g,
– sugar to taste, 5 g.

Nutritional value for the whole portion
calories – 166.9 kcal,
protein – 3.6 g,
fats – 4.6 g,
carbohydrates – 22.9 g,
fibers – 5.4 g.

The way of making
Chia seeds should be thrown into water and mixed thoroughly. Set aside for about 10 minutes. After the indicated time, you can add lemon juice and sugar to taste. This inconspicuous drink with a sticky consistency is an excellent source of omega-3 fatty acids, magnesium, calcium, fiber and antioxidants. It is hard to underestimate its advantages.

Smoothie with pineapple and chilli
– 1 glass of pineapple juice, 250 ml,
– 2 tablespoons of chia seeds, 20 g,
– 1/4 papaya diced, 75 g,
– 1/3 of sliced ​​green cucumber, 60 g,
– ½ seedless serrano peppers, 30 g,
– 1 and ½ tablespoon of lemon juice, 20 g,
– 1 tablespoon of avocado oil, 8 g,
– 1 tablespoon of fresh grated ginger, 10 g,
– pinch of salt.

Nutritional value for the whole portion
calories – 375 kcal,
protein – 6.3 g,
fat – 14.9 g,
carbohydrates – 44.4 g,
fiber – 10.7 g.

The way of making
Pineapple juice should be mixed thoroughly with chia seeds and allowed to stand for 20 minutes. Form the gel together with papaya, cucumber, paprika, lemon juice, oil, ginger and salt. Drink the spill into two glasses.



Cherries are associated primarily with carefree childhood or holidays spent with grandparents. They are a source of macro- and micronutrients and vitamins necessary for the proper functioning of the body.

Tart Cherry with CherryPURE

Nutritional value
In 100 g cherries, there is 63 kcal. The energy comes mainly from carbohydrates and in a small amount from protein and fat. These fruits are a source of potassium, phosphorus, and calcium. Due to the low glycemic index (IG = 22), they are recommended for diabetics. Sweet cherries contain water-soluble vitamins B and C as well as fat-soluble vitamins A and E.

Nutritional value in 100 g of the product
– calorific value 63 kcal,
– 1 g protein,
– fat 0,3 g,
– 14.6 g carbohydrates,
– fiber 1.3 g.

Macro and microelements
– sodium 2 mg,
– potassium 202 mg,
– calcium 13 mg,
– 16 mg phosphorus,
– magnesium 7 mg,
– 0.3 mg iron,
– 0.15 mg zinc,
– 0.05 mg copper,
– 0.02 mg manganese,
– iodine 0.9 μg.

– vitamin A 12 μg,
– vitamin E 0.13 mg,
– thiamine 0.041 mg,
– riboflavin 0.049 mg,
– niacin 0.33 mg,
– vitamin B6 0.05 mg,
– foils 6 μg,
– vitamin C 15 mg.

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Curcumin – “superhero” in your diet!

By reading the title of the entry, you certainly do not hide your surprise. Why has it been found that curcumin (a tumeric active compound) is a supplement that is called a superhero? Has anabolic powers or protects significantly muscle tissue? If so, why have not you heard about it yet?

Scientific research has determined that curcumin has strong analgesic and anti-inflammatory properties. This means that it should be in the first line of defense of your health when an injury or an infection develops in your body. What’s more, curcumin increases the production capacity of testosterone in the body, while ensuring that the aromatase enzyme does not show significant activity and does not convert testosterone into a less-favorable hormone – estrogen. In addition, curcumin is a compound that affects health aspects such as strengthening the cardiovascular system and limits the development of the prostate gland. Scientific sources also confirm its action supporting slimming, as well as the fight against some viruses.

However, all these aspects concerned health rather than strict support in building a sports form. As it turns out, the addition of curcumin in the diet may contribute to the more efficient work of the muscle by increasing its ability to generate energy as well as accelerated regeneration.

The only limitation of the study is the fact that it was made to order by a company located in India, besides, the test was done on rats. It should be noted that curcumin currently is not protected by any patent, i.e. performing tests that state vaguely that a given substance is simply active and useful in sports, it seems to be trustworthy. Nevertheless, common sense tells us that some goal in this type of research had to exist. Perhaps in the future, researchers will seek to patent this type of extract.

What’s more, there are a lot of scientific publications that testify to the pro-health activity of curcumin, so duplication of this type of publication would rather go against the goal, so maybe this time the scientists just wanted to explore its operation from a different angle?

How did the test work?
Researchers chose a group of 28 rats, divided into four groups:

-the control rats did not make any additional efforts, they were fed with the standard diet
-rats that did not train, receiving curcumin
-training rats, without the addition of curcumin in the diet
-rats training, receiving curcumin.

The dose that rats received per human equivalent was about 1000-1250 mg. After the endurance test, which consisted in keeping the rats as long as possible on the pool surface, the authors of the study drew the following conclusions:

Rats that trained and consumed curcumin had much better strength. The conclusion is not surprising, however, the way in which this type of change has taken place is interesting. Turmeric caused a lower concentration of glucose and lactic acid. What’s more, insulin sensitivity increased, which made the rats use sugar more effectively in the group where curcumin was used and less tired. All markers associated with fatigue and muscle damage were reduced.

How to use supplementation with curcumin?

As suggested by the study, the optimal dose, which acted on rats, was within 1250 mg of regular turmeric, which should be taken in the morning. Due to the fact that turmeric is poorly absorbed, it is recommended to use it in the presence of piperine, which improves the use of the supplement.

If we buy a standardized preparation for the amount of curcuminoids, we have to look at it to be around 95%, then 600 mg of the preparation should be taken daily because this amount will translate into effective biological activity.