The richness of Latin cuisine: let’s talk about superfoods!


Latin American cuisine is an array of flavors and traditions. From asados to salsas, it is a celebration of the flavors and culture of our countries.

But these dishes are not only delicious; they often contain ingredients packed with nutritional value. Traditional Latin American superfoods have nourished generations and offer many health benefits.

Read on to learn more.

Reading time: 4 minutes


Corn is the foundation of Latin American cuisine! It is a versatile ingredient used in countless dishes, from tacos to arepas. This grain is rich in fiber, vitamins, and minerals, and it is packed with B vitamins, especially folate, crucial for cell growth and repair. In addition, whole corn is an excellent source of dietary fiber, which aids digestion and helps with weight control. 

If you need extra help to improve the functioning of your digestive system, we recommend Mega Digestive or Acidophilus.

Chia seeds

Chia seeds are an energy source and have been part of the Latin American diet for centuries. These seeds are packed with omega-3 fatty acids, essential for heart health. They also provide fiber, protein, vitamins, and minerals. Plus, chia promotes satiety and may help with weight control – try adding them to your morning yogurt or smoothie!


Cacao, the main ingredient in chocolate, has deep roots in Latin American history: the indigenous peoples of Mesoamerica were the first to appreciate its health benefits. 

Dark chocolate, with a high cacao content, is a potent source of antioxidants. These compounds help protect the body from oxidative stress, reducing the risk of chronic diseases. Chocolate also contains minerals such as magnesium and iron, contributing to overall health.


Although avocados contain fat, most of this fat is of the monounsaturated type, which is known for its heart-healthy benefits. These healthy fats can help lower LDL (“bad”) cholesterol and reduce the risk of heart disease. It is also an excellent source of essential nutrients, including potassium, vitamins K, E, C, and several B vitamins. It also provides fiber, contains antioxidants, and may help with weight control.

Green banana

Green plantains are a staple in Caribbean and Central American diets and a good source of complex carbohydrates, fiber, and vitamins A and C. They are also very rich in potassium, which counteracts sodium’s harmful effects and promotes cardiovascular health.


This starchy tuber is a source of carbohydrates and dietary fiber. It is a staple in many Latin American dishes and provides essential nutrients such as vitamin C, manganese, and folic acid.

Beans and legumes

Various beans and legumes, such as lentils, chickpeas, and lima beans, predominate in Latin American cuisine. 

Legumes are a source of essential nutrients such as iron, zinc, potassium, and B vitamins. These nutrients are necessary for a variety of functions in the body, including energy production and immune function. They are also an excellent source of vegetable protein, making them ideal for vegetarian and vegan diets. The protein in legumes is essential for tissue repair and growth in the body.

Finally, regular consumption of legumes has been associated with a reduced risk of cardiovascular disease.

Remember that these ingredients should be part of a balanced diet and a healthy lifestyle. This way, you will enjoy delicious dishes and contribute to your overall well-being!