4 Superfoods from Peru

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Superfoods are loaded with vitamins, minerals, and antioxidants and a great addition to a healthy diet. Even if their nutritional benefits don’t grab your attention, we have good news: the Peruvian superfoods that we share with you in this blog are also ridiculously delicious too.

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Lucuma
Goldenberry
Kiwicha
Purple Corn

Lucuma

From the outside lucuma looks like an avocado, but cut it open and its insides reveal golden orange tones.

Lucuma is known as the preferred fruit of the Incas, and we think we know why. It has a wonderfully creamy texture and tastes a bit like a mellow sweet potato with a touch of maple and caramel. We can’t get enough of it!

Let’s not forget about its healthy properties.

  • This superfood contains 14 essential trace elements, including sodium, magnesium, calcium and potassium. As such, lucuma is ideal for keeping your bones healthy and strong.
  • And there is more! Eating lucuma also helps in mitigating the effects of aging because it is a natural detox fruit.

Peruvians really love lucuma. You can buy lucuma at local markets or savor its yumminess used to flavor ice cream, healthy juices, and even yogurt!

Goldenberry

Also known as the Inca berry, goldenberries are another superfood that make a great snack or addition to your morning breakfast. In Peru, goldenberries are called aguaymantos. This fruit has a strong citric flavor with a little sweetness too. It is like eating a zesty pineapple that has the same size and texture of a small tomato.

This fruit may only be the size of a tiny marble, but don’t underestimate its health benefits.

    • Goldenberries are a great source of antioxidants and jam-packed with anti-inflammatory and antihistamine properties. You can rest assured that eating a bunch of these berries is good for you and your heart.
    • Vegetarians and vegans often look for easy ways to add ample amounts of protein into their diet. We’re here to tell you that goldenberries may just be what you’re looking for! A big handful of these berries, or 100 grams, provides you with about 2 grams of protein.
    • Eating goldenberries can also boost your immune system because they have vitamins A, C, B1, B2 and B6.

Kiwicha

Kiwicha is one of the main cereals eaten in Peru. In fact, this grain is easily added to a variety of recipes and everyday products. Kiwicha, for example, is found in milk, yogurt, juices, salads, and it can even be used to bread your meats.

Kiwicha is often referred to as “mini quinoa” but don’t be fooled by the word mini. This cereal is extremely dense with nutritional benefits.

  • It is high in fiber that helps your cardiovascular health.
      • Kiwicha is gluten free!
      • The cereal is full of calcium and vitamins B6 and B9. There properties can help lower your cholesterol and triglycerides.

Purple Corn

Yes, you read that correctly, corn that is purple. This type of corn only grows in Peru and has been cultivated by cultures from the region for thousands of years.

So, you’re probably wondering where this corn gets its purple hue? The pigment responsible for its dark purple color is anthocyanin, which has the healthy perks like helping boost your immune system, promoting blood circulation, and providing a lot of antioxidants to keep feeling youthful.

Here are some ways you can consume purple corn in a savory fashion:

      • In Peru, it’s very common to drink a purple corn beverage called chicha morada. Best enjoyed in the summertime, this refreshing drink is flavored with fruit, cinnamon, cloves, and sugar.
      • Or, treat yourself to mazamorra morada, a typical Peruvian dessert. It has a pudding-like texture and spiced with cinnamon and cloves to give the dessert its signature berry pie-like flavored filling. Typically, the dessert is served with rice pudding.

A few years ago we debuted our first blog about superfoods, and with the buzz of superfoods stronger than ever, we wanted to expand your knowledge of healthy know-how with the benefits of lucuma, goldenberries, kiwicha, and purple corn.

Ready to explore the homegrown superfoods and delicious food from Peru? Contact us for a customized itinerary. Click “Go Discover” now.

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About Author

Born and raised in Lima, Andres joined our team after finishing his university degree. He is a creative type who is very passionate about illustration, and we're grateful for all the Peru know-how he shares with us and our travelers.

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