TOP list of Christmas superfoods – which products to choose not only “on special occasions”?

Poppy seeds – 10 times more calcium than milk

Poppy seeds are a traditional ingredient in many Polish Christmas sweets and baked goods: poppy seed cake, makiełki, kutia and others. They are also a true Polish superfood. Poppy seeds stand out primarily for their very high calcium content, a mineral essential for bone and tooth structure and for proper electrolyte balance.

In 100 g of poppy seeds there are as much as 1266 mg of calcium –  this is 10 times more than in milk (125 mg of calcium per 100 g) and twice as much as in chia seeds (approx. 613 mg of calcium per 100 g). The calcium found in poppy seeds is less bioavailable than that from dairy products, but grinding, soaking or cooking can improve its absorption. In this form, poppy seeds are most often consumed at Christmas, for example in poppy seed fillings.

Calcium is one of the nutrients most commonly lacking in the diet of adult Poles. The daily requirement for calcium is 1000 mg for adults and increases during periods of intensive growth, pregnancy, breastfeeding and after menopause. Including poppy seeds in the daily diet, not only at Christmas, can help supplement the intake of this valuable mineral. This may help prevent osteoporosis and bone demineralisation. Calcium is also essential for physically active people and athletes. It supports proper muscle function, nerve conduction and tissue regeneration processes.

Poppy seeds also have many other benefits:

• They contain a high amount of dietary fibre (approx. 18 g per 100 g), which supports intestinal function, regulates peristalsis and positively affects the development of the gut microbiota.
• They are rich in unsaturated fatty acids, which support vascular health, heart function and have a positive effect on a healthy lipid profile.
• They are a natural source of alkaloids with properties that reduce nervous system tension, have a calming effect and support falling asleep.
• They contain many vitamins, but particular attention should be paid to antioxidant tocopherols (forms of vitamin E). Gamma-tocopherol predominates in poppy seeds. It exhibits antioxidant activity, supports liver function and may help prevent hypercholesterolaemia and metabolic disorders.
• Despite their relatively high energy density, poppy seeds are highly satiating. One study showed that adding poppy seeds to a meal affects its texture in a way that can increase the feeling of fullness, regardless of the meal’s energy density.

Poppy seeds in the everyday diet – Ground poppy seeds are worth adding to oatmeal or smoothies or using as a topping for salads. A lighter version of poppy seed filling (poppy seeds cooked in milk and sweetened, for example, with dried fruit) can serve as an excellent base for healthier baked goods and desserts. Traditional kutia, a dish made from poppy seeds, wheat groats and dried fruit, is not only a Christmas dish. It can also work well as a nutritious everyday snack, especially for physically active people, for example during carbohydrate loading before training.

Sauerkraut – a classic Polish superfood

Sauerkraut is an inseparable element of many traditional Polish Christmas dishes. It is the main ingredient of bigos, dumpling fillings or peas with sauerkraut. In its Christmas version, it is usually eaten hot. Contrary to common internet myths, it then no longer contains significant amounts of vitamin C or live probiotic bacteria. However, it still remains a very valuable component of a healthy diet.

Sauerkraut is low in calories – it contains approx. 15 kcal per 100 g and is highly satiating. This makes it an excellent product for people on a calorie-reduction diet or those prone to exceeding their energy needs. Dishes based on sauerkraut can be nutritious, filling, rich in the umami flavour (one of the five basic tastes perceived by humans, combining salty, sweet and slightly savoury notes), and at the same time low in calories. It is worth using sauerkraut to prepare one-pot dishes and soups, but it can also be added to sandwiches, casseroles or pies.

Sauerkraut strongly supports the functioning of the digestive system. It is a source of dietary fibre (approx. 3 g per 100 g) and has properties that support intestinal transit.

When eaten raw, it also provides natural probiotic lactic acid bacteria, supporting the functioning of the entire body, from the immune system to the nervous system. When sauerkraut is heated, live probiotic bacteria are partially eliminated. However, it turns out that they may still exert beneficial effects. In a 2017 review of randomised trials on the effectiveness of probiotics, the properties of live probiotics were compared with those that had been heat-inactivated and with placebo. Contrary to expectations, even non-viable probiotic bacteria were shown to support health. Although this cannot be directly translated to the effects of sauerkraut, it is good to know that fermented foods may retain some of their valuable properties even after heating.

Sauerkraut does, however, have one drawback. Like other fermented foods, it is a rich source of salt (sodium). This is worth remembering, as most Poles significantly exceed the recommended maximum daily intake of salt. To reduce the salt content, sauerkraut can be rinsed or soaked before consumption. It is also advisable to avoid adding extra salt to dishes prepared with sauerkraut. This is particularly important for people with hypertension. Due to its high salt content, regular consumption of sauerkraut juice is also not recommended for most people.

Mushrooms – underestimated treasures of Polish forests

The belief that mushrooms have almost no nutritional value is still very common. In reality, mushrooms are not only a flavour-enhancing ingredient and a rich source of umami, but also provide valuable minerals, vitamins and antioxidants. It is worth including them regularly in the diet rather than eating them only “on special occasions”.

Mushrooms are an excellent source of B vitamins, especially niacin (B3) and riboflavin (B2). They also contain significant amounts of certain minerals, such as potassium, calcium, phosphorus and magnesium, at levels comparable to many fruits and vegetables.

Wild mushrooms, especially fresh ones or those naturally sun-dried, are also one of the few dietary sources of vitamin D.Although they do not provide enough vitamin D to eliminate the need for supplementation during the autumn–winter period, they are a valuable dietary addition.

Moreover, mushrooms are low in calories and rich in dietary fibre. They are also an ideal component of a weight-reduction diet – they promote satiety, enhance the flavour of dishes and do not provide many calories. Fresh mushrooms contain approx. 2 g of protein per 100 g. Although this is not a high amount, it can be a useful addition to the diet, particularly a plant-based one.

Mushrooms should not be viewed only in terms of their macro- and micronutrient content. In Europe, around 40 species of edible mushrooms are recognised. Many of them are characterised by a unique content of biologically active compounds, such as beta-glucans, polyphenols, chitin derivatives, phenolic compounds, lectins and triterpenoids. Individual mushroom species may exhibit potential immune-supporting, adaptogenic, hypoglycaemic, anti-inflammatory properties or the ability to inhibit intestinal cholesterol absorption.

Mushrooms in the everyday diet – It is worth using a variety of mushrooms, as this is an excellent way to enhance the flavour of dishes throughout the year. Both wild mushrooms and cultivated varieties, such as champignons or oyster mushrooms, can be added to simple main meals, sauces, soups or one-pot dishes. This is a great way to diversify the diet and support the gut microbiota. It should be remembered, however, that mushrooms consumed in large amounts may be difficult to digest.

Herring – an invaluable source of omega-3 fatty acids

Herring are marine fish with a high content of extremely valuable omega-3 fatty acids, which support brain function and the cardiovascular system. They also exhibit anti-inflammatory and antithrombotic effects. In 100 g of herring there are approx. 2 g of omega-3 fatty acids, including approx. 1.5 g of the highly valuable EPA and DHA. These fatty acids are often lacking in a typical Polish diet. Herring are widely available and affordable, making it an easy way to enrich the diet with beneficial fats.

Nutritional value of herring per 100 g:

• Energy: 162 kcal
• Protein: 16.3 g
• Fat: 10.7 g
  • Saturated fatty acids: 2.15 g
  • Monounsaturated fatty acids: 5.37 g
  • Polyunsaturated fatty acids: 1.87 g
• Cholesterol: 64 mg
• Carbohydrates: 0 g

In addition, herring provide a substantial amount of vitamin D (19 µg), more than salmon, as well as minerals such as iodine, selenium, iron and zinc.

Herring in the everyday diet – Herring are available not only in pickled or salted forms. Fresh herring are also becoming increasingly available. They retain all of the benefits mentioned above and offer an additional advantage – they do not contain high amounts of salt.

Fish – health-promoting components and properties

Fish appear on the Christmas table in almost every Polish household. However, according to dietary recommendations, a portion of fish should be consumed at least twice a week. Fatty marine fish, such as herring, mackerel, sardines or salmon, are the best choice, as they are rich sources of omega-3 fatty acids.

Unfortunately, traditional Christmas carp compares less favourably in terms of health-promoting nutrients than salmon, herring or mackerel. Although carp is a relatively fatty fish, it contains only 0.3 g of omega-3 fatty acids per 100 g. If you enjoy carp, eat it without guilt at Christmas Eve dinner. On a daily basis, however, it is better to choose fish richer in omega-3 fatty acids.

Lean fish, such as cod or pollock, are also worth including in the diet due to their highly bioavailable protein content.

Here are a few practical tips on how to make the most of the health benefits of fish:

• Smaller fish (sprats, sardines) potentially contain lower levels of harmful heavy metals than larger species, such as tuna.
• Pay attention to cooking methods. Omega-3 fatty acids are susceptible to oxidation. Healthier options include grilling, baking in the oven, using an air fryer or steaming, rather than frying at high temperatures.
• Choose fresh fish more often than smoked fish, which usually contain higher amounts of salt.

One Christmas dish worth eating more than once a year is Greek-style fish. This dish provides valuable protein from white fish and a large amount of vegetables and dietary fibre.

Beetroot – a superfood for athletes and beyond

Beetroot is an essential component of Polish Christmas cuisine. It is the main ingredient of borscht and a common element of many festive salads. It is a vegetable worth eating regularly, as it is one of the underestimated Polish superfoods with remarkable potential, particularly appreciated by physically active people.

Beetroot is one of the best plant-based sources of nitrates. In the body, nitrates are converted into nitric oxide, a compound with vasodilatory properties.

Increasing nitric oxide levels brings two main benefits:

• It lowers blood pressure by promoting relaxation of blood vessels. Regular consumption of beetroot and beetroot juice can reduce systolic blood pressure by approximately 6 mm Hg.
• It improves physical performance. Nitric oxide enhances oxygen transport in the body, which translates into better exercise tolerance. For this reason, beetroot juice is often referred to as “legal doping for athletes”.

Beetroot, beetroot juice and fermented beetroot starter are often recommended in cases of iron deficiency. It should be emphasised, however, that beetroot contains only approx. 0.8 mg of iron per 100 g. This amount is insufficient to correct iron deficiency. Beetroot is, however, an excellent source of folate (approx. 100 µg per 100 g). It supports haematopoietic processes, red blood cell formation and contributes to increased haemoglobin levels.

Beetroot also contains betalains – antioxidants largely responsible for its intense colour. They exhibit anti-inflammatory properties, neutralise free radicals and support liver and vascular health.

Beetroot in the everyday diet – Beetroot can be consumed in many forms: roasted, boiled, fermented, in salads, soups or on sandwiches. Athletes and physically active people who wish to improve their performance may consider drinking beetroot juice as a way to enrich the diet with nitrates.

Warming spices – the power of antioxidants

Cloves, cinnamon, ginger, nutmeg, coriander seeds or anise – these are the spices that give many Christmas dishes and baked goods their distinctive, warming aroma. They are not only spices that “smell like Christmas,” but also among the richest natural sources of antioxidants.

The antioxidant capacity of foods is measured using the ORAC index (oxygen radical absorbance capacity). Cloves have an exceptionally high ORAC value. They are rich in eugenol, a compound with anti-inflammatory and antibacterial properties. Eugenol also has analgesic effects. Adding cloves to compote, tea, desserts or stews significantly increases their health-promoting value.

Cinnamon is particularly valued for its ability to support glucose metabolism. It helps regulate blood glucose levels, improves insulin sensitivity and reduces oxidative stress. It also has a naturally sweet flavour, which helps limit added sugar intake. Ceylon cinnamon is the preferred choice, as it has more favourable properties than cassia (Chinese) cinnamon.

Ginger is a well-known winter spice that is worth consuming as often as possible. Its characteristic pungency comes from gingerol, which has anti-inflammatory and antioxidant properties. Ginger also supports the digestive system by stimulating the secretion of digestive juices and bile, making it easier to digest heavier meals.

Anise also has a positive effect on the body as it contains anethole. Nutmeg contains myristicins and elemicins. Cardamom contains cineole. Together, these spices support digestive function, aid digestion and exhibit anti-inflammatory effects.

It is worth including warming spices in the everyday diet to enrich meals with health-promoting nutrients. In addition to their individual properties, dietary diversity is particularly important, as it helps maintain a healthy gut microbiome balance. Warming spices work well in oatmeal, millet porridge, stews, curry-type dishes, as well as teas and other beverages. They can also be used to season meats, soups or tofu.

Other Christmas foods and dishes worth eating all year round

This is not the end of the list of Christmas superfoods. Here are some additional products that often appear on the Christmas table and deserve attention:

• Nuts – valuable sources of healthy fatty acids, minerals and vitamin E.
• Aspic, fish in aspic and jellied meats – rich sources of natural collagen, which supports joint health, skin condition and recovery after injuries.
• Onions and garlic – rich in sulphur-containing amino acids, vitamins and antioxidants. They support immunity, cardiovascular health and digestion.
• Citrus fruits – tangerines, oranges and other citrus fruits are excellent sources of vitamin C and other antioxidants.

The healthiest diet is a varied one. When meals are composed of diverse ingredients and dishes, the risk of nutrient deficiencies is minimised. The gut microbiome also benefits from dietary diversity. For this reason, it is worth reaching for these Christmas ingredients more often than once a year.

^References:

1. ^{Blundell J., Evans C. E. L., Gibbons C., Sarkar A., Stribiţcaia E., Food texture influences on satiety: systematic review and meta-analysis, Scientific Reports, 10, 2020.}
2. ^{Zorzela L., Ardestani S. K., McFarland L. V., Vohra S., Is there a role for modified probiotics as beneficial microbes: a systematic review of the literature, Beneficial Microbes, 2017 Oct 13; 8(5):739–54, doi: 10.3920/BM2017.0032, PMID: 28884589.}  
3. ^{Bernaś E., Jaworska G., Lisiewska Z., Edible mushrooms as a source of valuable nutritive constituents, Acta Scientiarum Polonorum Technologia Alimentaria, 2006; 5(1):5–20.} 
4. ^{Srinivasan K., Antioxidant potential of spices and their active constituents, Critical Reviews in Food Science and Nutrition, 2014; 54(3):352–72, doi: 10.1080/10408398.2011.585525, PMID: 24188307.} 
5. ^{Cortés-Rojas D. F., Fernandes de Souza C. R., Oliveira W. P., Clove (Syzygium aromaticum): a precious spice, Asian Pacific Journal of Tropical Biomedicine, 2014 Feb; 4(2):90–6, doi: 10.1016/S2221-1691(14)60215-X, PMID: 25182278; PMCID: PMC3819475.}  
6. ^{Benjamim C. J. R., Porto A. A., Valenti V. E., Sobrinho A. C. D. S., Garner D. M., Gualano B., Bueno Júnior C. R., Nitrate Derived From Beetroot Juice Lowers Blood Pressure in Patients With Arterial Hypertension: A Systematic Review and Meta-Analysis, Frontiers in Nutrition, 2022 Mar 15; 9:823039, doi: 10.3389/fnut.2022.823039, PMID: 35369064; PMCID: PMC8965354.}