12 German regional 'superfoods' for a healthy year

Harvested from October to February, "Grünkohl," or kale, is a winter classic traditionally cooked with sausage, especially in northern Germany. But even without the meat, it's known as the "beef" of vegetables because of its high iron and protein content. Kale is also filled with antioxidants such as vitamin C, E and K, as well as folic acid, potassium, calcium and magnesium.

"Rote Bete" or "rote Rübe" is another German winter classic. Harvested in the fall, it can be stored for months, providing color and vitamins through the cold, dark months. A traditional German saying promotes its benefits: "It makes the weak strong, the shy courageous and the sad happy." Some studies even claim that the mineral-rich veggie can boost your sex drive. Superfood, you said?

They sting and they spread quickly, so the wild plants generally aren't welcome in gardens. Yet "Brennnessel" has such surprisingly high levels of nutrients that when it was first analyzed in a lab, scientists couldn't believe the results. For instance, it has two to four times as much iron as spinach, more calcium than milk and tons of vitamin A, C and E. Once blanched, the sting disappears.

Whether sweet ("Süsskirschen") or sour ("Sauerkirschen"), the cherry is an important fruit in Germany. Cherries can help prevent muscle damage and cardiovascular disease, boost the immune system and improve brain function. Studies have also found that as a rare natural food source of melatonin, a hormone that regulates the sleep-wake cycle, they are good against insomnia.

Blueberries are one of the fruits with the highest level of antioxidants, as well as all kinds of nutrients allowing it to rank high on most superfood lists. Called "Heidelbeere" or "Blaubeere" in German, the berries are particularly celebrated in the Mecklenburg-Vorpommern town of Eggesin, which dubbed itself "Blueberry City," holding a festival and electing a Blueberry Queen every year.

"Sanddorn" berries contain way higher amounts of vitamin C than lemons and oranges. For vegans, it's also an interesting fruit for its vitamin B12 content — otherwise only found in animal products. Even though they're promoted as a typical Baltic Sea specialty in Germany, plantations were actually only introduced in the 1960s, to boost the health of the East German population.

Superfood promoters keep talking about China's goji berries, but blackcurrant — native to northern Europe and Asia — boasts just as many vitamins and health benefits. And "Schwarze Johannisbeere" only have 1/7 of the goji berries' calories — unless you consume them as sugar-loaded liqueur or jam, of course.

We all know that an apple a day keeps the doctor away. "Äpfel" are Germany's most important fruit. Every German eats on average 17 kilos of them a year. They're a great low-fat snack, with antioxidant powers that are good for the brain, the heart, skin and bones. They also lower risks of developing type 2 diabetes. Thanks to current storage technologies, local apples are available all year round.

Pumpkins were originally domesticated in the Americas, but they have since spread around the world and grow well in Germany too. The seeds, "Kürbiskerne" in German, are a great source of protein, omega 3 essential fatty acids and fiber, and they also have a high concentration of minerals such as magnesium and zinc.

Loaded with nutrients, flax contains high levels of protein, fiber, vitamin B and minerals. Proof that traditional German dishes can also be vegetarian, a typical combination in the country is to serve potatoes with quark (a dairy product) and flax oil, also known as linseed oil or "Leinöl" in German. And the seeds are also often included in muesli.

There are many Brussels sprouts haters out there; because of their bitterness, it is admittedly an acquired taste. It might help to know they are nutrient bombs: 100 grams will more than cover the recommended daily intake of vitamin C and K. These veggies, known in German as "Rosenkohl," are a good source of iron, folic acid and potassium and they're even believed to support hormone balance.

At the end of the fall and in the winter, you can find in German forests wild rose hip fruits, or "Hagebutten," which contain lots of vitamin C and carotenoids. Rose hip herbal teas and jam are popular in Germany — but the products sold in stores are often made from imported fruit. A farm in Baden-Württemberg, however, has specialized in cultivating organic rose hips.