Mexican Superfoods

Mexico’s biological, agricultural, and cultural heritage

Mexico’s wide diversity of ecosystems, climates, and soils makes it one of the countries with the highest food diversity. Mexican cuisine is one of the world’s richest, and many of its main ingredients have been consumed since ancient times. The nutritional value of Mexican produce is valued internationally. Keep reading to learn more about the agricultural treasures of Mexico.  


The cactus leaf is one of the basic elements of the diet of many Mexican families. Its great flavor, low cost, and versatility make it a very popular food. However, this humble vegetable is one of the most valuable nutritional treasures. 

Nopal is a succulent plant from which we eat leaves and fruits. The nopal leaf is ideal in your daily diet, either raw, grilled, or cooked, or in smoothies, soups, salads, and dishes. The nutritional and therapeutic properties of nopal include a high content of vitamins A, B, and C, calcium, magnesium, iron, potassium, fiber, and amino acids that promote the elimination of toxins. Nopal is also known for its fat-burning properties that regulate blood sugar and cholesterol levels, which make it a great ally against diabetes, atherosclerosis, and obesity. 

Native maize

Mexico has one of the world’s widest varieties of maize, which makes this grain one of the main elements of the Mexican diet since time immemorial. 59 maize species in our country can be considered endemic. They take their physical and nutritional properties from the climate, altitude, and type of soil where they grow. Maize is the base of Mexican cuisine, and complex and sophisticated culinary techniques have been developed around it for its preservation and food preparation. Mexican maize is rich in dietary fiber, linoleic acid, and vitamins A and B. The nixtamalization process makes maize more digestible and increases the content of calcium and other important nutrients, like niacin and riboflavin. And let’s not forget how delicious it is to eat with warm, freshly made tortillas!


Even though this cereal grows in different regions of Central and South America, there is evidence proving that amaranth was already cultivated in Mexico 5,000 years ago. It was one of the most appreciated foods for the ancient Mexicans, who called this seed ‘huautli’ and had a profound spiritual symbolism. In our country, amaranth is used to make candies like marzipan and the traditional ‘alegrías’, drinks, and flour to make gluten-free bread. Amaranth is rich in vitamin A, folic acid, calcium, iron, and phosphorus, and is great to fight osteoporosis and anemia. This cereal is a precursor of serotonin, which improves sleep quality and reduces anxiety. The next time you enjoy a delicious Mexican amaranth candy, remember that you are pampering your palate, calming your hunger, and giving health and joy to your body and spirit. 


Its delicate flavor and multiple benefits have made avocado one of the world’s most appreciated foods. Although it is currently cultivated in different parts of the world, avocado is native to Mexico. Its name derives from the Nahuatl word ‘ahuacatl.’ 

There are uncountable reasons to consume this fruit that is rich in vitamins A, E, K, C, B5, B6, and folic acid. Avocado has more potassium than bananas, and its high content of oleic acid improves the strength and flexibility of the heart walls, preventing heart disease, heart attacks, and angina pectoris, making it the ideal food for people with high cholesterol levels. Avocado oil is one of the best allies for mature skin, as it reaffirms, smoothes, and rejuvenates. This green treasure undoubtedly is the best example of delicious yet healthy food.


Beans are one of the main components of Mexican culinary culture. Along with maize and hot pepper, beans cannot be missing on the Mexican tables as a side or main dish in a wide variety of traditional recipes. Beans are not only the tastiest complement to any Mexican meal, nutritionists consider this legume an authentic elixir of life, as it is a source of vitamins, proteins, and carbohydrates. The extraordinary properties of beans are related to the interactions with another organism, the bacteria rhizobium etli, which lives in the roots of the plant and allows it to take the nitrogen necessary to grow. Without these bacteria, the plant would not grow, and its nutrient content would be poor.

There are more than 70 bean varieties in Mexico, and even though only a few are available in supermarkets, you can find many more, including wild varieties, in the colorful traditional markets and purchase them from the hands of their producers.  

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