“Super foods” is a modern term used to describe foods dense in nutrients, antioxidants, and health-promoting properties. Yet, many of these so-called super foods are not new — they have deep roots in ancient traditions and have been revered by civilizations for centuries for their healing, spiritual, and nutritional powers.

From the Incan highlands to the plains of Africa, from the Himalayan foothills to ancient Mediterranean cities, the following ancient super foods have stood the test of time. They are still consumed today, both for traditional reasons and as rediscovered health staples in modern wellness culture.

1. Quinoa – The “Mother Grain” of the Incas

Origin: Andes Mountains, South America

Traditional Use:

The Inca civilization, flourishing in present-day Peru and Bolivia, considered quinoa sacred. Known as “chisel mama” (mother grain), it was used in religious ceremonies and fed to warriors before battle. It was so revered that Spanish colonizers banned its cultivation during conquest, calling it “the food of pagans.”

Modern Relevance:

Today, quinoa is praised as a gluten-free, protein-rich food that contains all nine essential amino acids — rare for a plant. It has become a staple in vegan and vegetarian diets and is a go-to ingredient in global fusion cuisine.

2. Turmeric – The Golden Root of Ayurveda

Origin: India

Traditional Use:

Turmeric has been central to Indian Ayurveda medicine for over 4,000 years. It was used for its anti-inflammatory, antimicrobial, and blood-purifying properties. In Indian culture, it’s also used in weddings (halide ceremonies), cooking (curries), and as a natural dye.

Modern Relevance:

Now globally recognized for its active compound cur cumin, turmeric is used in supplements, golden milk lattes, smoothies, and skin-care products.

3. Maringa – The “Miracle Tree”

Origin: Indian Subcontinent and East Africa

Traditional Use:

In Indian Ayurveda and African folk medicine, mooring has been used to treat over 300 ailments. Every part of the tree—leaves seeds, pods, and roots—has medicinal properties.

Modern Relevance:

Known for its high vitamin C, iron, calcium, and antioxidant levels, mooring are consumed in powder form, capsules, or teas. It’s also a key ingredient in sustainable nutrition initiatives in malnourished regions.

4. Chia Seeds – Fuel of the Aztec Warriors

Origin: Central America (Mexico and Guatemala)

Traditional Use:

Chia was a vital crop of the Aztecs and Mayans, who believed it, gave supernatural energy. Aztec warriors are said to have subsisted on chia during long battles and journeys. It was also used in rituals and as currency.

Modern Relevance:

With their omega-3 fatty acids, fiber, and protein, chia seeds are now consumed worldwide in smoothies, puddings, and baked goods.

5. Amaranth – Sacred Grain of the Aztecs

Origin: Mesoamerica

Traditional Use:

Like quinoa, amaranth was a dietary staple and sacred grain among the Aztecs, used in both nutrition and ceremonies. It was often shaped into figures of deities and consumed in religious festivals.

Modern Relevance:

Rich in lysine, iron, and magnesium, and protein, amaranth is gluten-free and regaining popularity in grain bowls, flours, and energy bars.

6. Honey – The Universal Ancient Elixir

Used by: Egyptians, Greeks, Chinese, Indigenous Tribes

Traditional Use:

Honey was used as a food, medicine, and offering to gods. In ancient Egypt, it was used for embalming. In Greece, it was seen as a gift from the gods. Ayurveda considered honey a carrier for herbal medicine.

Modern Relevance:

Honey is still used for wound healing, skin care, and as a sugar substitute. Mauna honey from New Zealand and Sadr honey from Yemen are prized for their high antimicrobial content.

7. Seaweed – The Ocean’s Ancient Gift

Used in: Japan, Korea, China, Ireland, Norway

Traditional Use:

Seaweed has been a dietary staple in Asian and Nordic cultures for millennia. In Japan, nor and kombi were valued for umami flavor and iodine. In Ireland, doles and carrageen moss were used for soups and healing tonics.

Modern Relevance:

Today seaweed is appreciated as a sustainable, mineral-rich super food. It’s found in sushi, snacks, soups, and even skincare.

8. Millet – The Forgotten Grain

Origin: Africa and Asia

Traditional Use:

Used by the Chinese 7,000 years ago and in African tribal diets, millet was a drought-resistant staple. It’s still used in India for flatbreads (bare roti) and in Africa for porridge and fermented beverages.

Modern Relevance:

Gluten-free and rich in magnesium, fiber, and iron, millet are re-emerging in modern diets due to climate resilience and nutritional benefits.

9. Fermented Foods (Kimchee, Sauerkraut, Kefir, etc.)

Used in: Korea, Europe, Central Asia

Traditional Use:

Fermentation was essential for food preservation. Kimchee in Korea dates back 3,000 years. Sauerkraut was common among Romans and Germans. Kefir originated from the Caucasus Mountains, considered the “drink of centenarians.”

Modern Relevance:

Now linked with gut health and immunity, fermented foods are widely embraced in wellness circles, probiotic markets, and chef-driven cuisine.

10. Cacao – The Food of the Gods

Origin: Mesoamerica (Olmec, Maya, Aztec)

Traditional Use:

Cacao beans were used as currency and offered in sacred rituals. The Mayans drank a bitter cacao brew mixed with spices, and Aztecs believed cacao was a gift from Quetzalcoatl.

Modern Relevance:

Raw cacao is now used in dark chocolate, cacao nibs, and ceremonial cacao drinks — appreciated for antioxidants, mood enhancement, and cardiovascular benefits.

11. Dates – The Desert’s Energy Fruit

Origin: Middle East and North Africa

Traditional Use:

Dates were a staple in ancient Mesopotamian diets, mentioned in the Bible and Quran. In Islamic culture, breaking the fast with dates during Ramadan is traditional.

Modern Relevance:

High in fiber, potassium, and natural sugars, dates are used in energy bars, vegan desserts, and smoothies.

12. Lentils – The Lens-Shaped Protein

Used in: Middle East, India, Mediterranean

Traditional Use:

Lentils were one of the first domesticated crops in the Fertile Crescent. In Indian dal, Egyptian stews, and Roman meals, lentils offered cheap, accessible nutrition.

Modern Relevance:

Packed with protein, iron, and fiber, lentils remain foundational in plant-based diets and are being re-embraced in modern clean eating.

13. Ginger – The Root of Vitality

Origin: Southeast Asia and India

Traditional Use:

Used in Ayurveda and traditional Chinese medicine, ginger was considered a “universal medicine” for digestion, circulation, and respiratory health.

Modern Relevance:

Still used for nausea, colds, and inflammation, ginger is found in teas, tonics, supplements, and culinary dishes worldwide.

14. Garlic – The Ancient Antibiotic

Used in: Egypt, China, Greece

Traditional Use:

Garlic was given to Egyptian slaves building pyramids for strength. Hippocrates prescribed it for infections. Traditional Chinese medicine used it to expel toxins.

Modern Relevance:

With illicit as its active compound, garlic is now a common supplement for heart health, immunity, and cholesterol regulation.

15. Olive Oil – Liquid Gold

Olive Oil: Liquid Gold of the Mediterranean

Olive oil, often referred to as “liquid gold” by ancient poets and modern nutritionists alike, is one of the oldest cultivated oils known to humanity. Its history stretches back over 6,000 years, with archaeological evidence tracing olive cultivation to the early Bronze Age in the eastern Mediterranean—specifically modern-day Syria, Palestine, and Crete. Ancient olive pits have been found in tombs and temples, symbolizing not only its practical use but also its sacred status.

From the shores of the Aegean Sea to the fields of southern Italy, from ancient Phoenicia to the Levant, the olive tree was more than a crop — it was a symbol of civilization, sustenance, peace, and divine blessing.

Traditional Use: Rituals, Healing, and Daily Life

The ancients did not just consume olive oil — they revered it. It was sacred and practical, integral to religious ceremonies, health rituals, and culinary traditions across many cultures.

In Ancient Greece:

In Greek mythology, the goddess Athena offered the olive tree to the city of Athens, winning favor over Poseidon. As a result, the city was named in her honor. The olive tree became a sacred emblem, and its oil was used to anoint Olympic athletes, royalty, and newborns. It was also burned in temples as fuel for eternal flames, a gesture of spiritual purity.

Greek physicians like Hippocrates, considered the father of Western medicine, prescribed olive oil for over 60 different ailments, ranging from skin conditions to stomach issues. It was used in massage therapy to soothe warriors’ muscles after battle and to restore energy in the elderly.

In Minoan Crete:

The Minoans of ancient Crete, one of Europe’s earliest civilizations, built their economy around olive oil. Excavations in Knossos reveal large oil storage jars in palaces, used not only for trade but for ceremonial uses as well. Oil was mixed with herbs and resins for perfumes and incense, used to dress wounds, and stored in decorative amphorae symbolizing wealth and status.

In Ancient Israel and Phoenicia:

Among the Hebrews and Phoenicians, olive oil was used in anointing rituals for kings and priests. The Bible refers to olive oil more than 150 times, often as a symbol of divine favor, healing, and abundance. The menorah in the Jewish Temple was fueled by pure olive oil, reflecting light as a metaphor for divine wisdom.

In Ancient Egypt:

Though the Egyptians were more known for their use of castor and flaxseed oils, they traded for olive oil with the Levant. It was used in embalming practices, cosmetics, and religious rites. The connection between oil and eternal life was embedded in their funerary culture.

Olive Oil in the Roman Empire

As the Roman Empire expanded, so did olive cultivation. The Romans turned olive oil into a global commodity, establishing large estates called latifundia throughout their provinces in Hispania (modern Spain), Africa, and Gaul. These estates were often manned by slaves and equipped with mills and presses.

Roman baths used olive oil in place of soap. Athletes and citizens would rub it onto their skin and then scrape it off with a striges to clean themselves. It was also a staple in cooking, religion, medicine, and lighting.

The Roman writer Pliny the Elder wrote extensively about olive oil’s quality and regional varieties in Naturalism Historian, showing an early understanding of terror — the impact of geography on flavor.

Symbolism and Spiritual Power

Few substances in history carry such rich symbolism. Olive oil was regarded as a symbol of peace, prosperity, endurance, and sanctity.

• Peace: The olive branch, drenched in oil, was a sign of peace and reconciliation. Even today, it remains a universal symbol — seen on the UN flag and in modern diplomacy.
• Purity and Light: In many ancient faiths, including Judaism and Christianity, olive oil represented the light of God. Lamps fueled by pure olive oil were considered spiritually superior.
• Anointing: From Mesopotamia to medieval Europe, anointing with oil signified divine blessing and protection. Kings, priests, and prophets were consecrated with it.
• Immortality: The longevity of the olive tree itself — capable of living thousands of years — imbued the oil with associations of endurance and life beyond death.

Olive Oil and Health: Ancient Intuition Meets Modern Science

Today, scientific research continues to validate the ancient world’s reverence for olive oil. Especially extra virgin olive oil (EVOO) — the first cold-pressed, unrefined product — is now considered a cornerstone of heart-healthy diets.

Nutritional Profile:

• Rich in monounsaturated fats (especially oleic acid), which reduce LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol.
• Contains antioxidants like polyphenols, vitamin E, and oleocanthal, which combat oxidative stress and inflammation.
• Supports brain health, reduces risk of stroke, and may protect against cognitive decline.
• Aids in blood sugar regulation and enhances nutrient absorption.

In the Mediterranean Diet:

The Mediterranean Diet, recognized by UNESCO as an Intangible Cultural Heritage of Humanity, is based on the traditional eating patterns of countries like Greece, Italy, and southern Spain. Olive oil is the primary source of fat in this diet, replacing butter or margarine.

Multiple long-term studies (like the PREDIMED study in Spain) have shown that a Mediterranean diet high in extra virgin olive oil reduces the risk of:

• Cardiovascular disease
• Type 2 diabetes
• Certain cancers
• Cognitive decline and Alzheimer’s disease

Modern Culinary Use and Global Influence

In modern kitchens around the world, olive oil is no longer just a Mediterranean staple — it has become a global ingredient. It’s used:

• As a base for sautéing and roasting
• In vinaigrettes, pesos, and dips like hummus and baba galosh
• As a finishing oil drizzled over vegetables, pasta, or fresh cheeses
• In baked goods like olive oil cake and artisanal breads

Celebrity chefs, nutritionists, and wellness advocates have helped popularize olive oil in North America, Asia, and beyond, emphasizing its flavor complexity — from grassy and peppery to buttery and smooth — as well as its health benefits.

Conclusion

Ancient civilizations may not have used the word “super food,” but their understanding of nature’s healing potential was profound, rooted in observation, experience, and deep respect for the Earth. Across continents and cultures — from the Incan Andes to the river valleys of India, from the deserts of the Middle East to the forests of Africa — early societies cultivated and revered foods that offered more than just sustenance. These were plants, roots, seeds, fruits, and fermented products infused with meaning, tradition, and medicinal power. They were eaten not only to survive, but to thrive — to enhance strength, heal illness, support fertility, and connect with the spiritual world.

This ancient wisdom was rarely written down, but it was preserved across generations through stories, rituals, seasonal practices, and the rhythms of rural life. In many traditional systems, such as Ayurveda in India, Traditional Chinese Medicine, and Indigenous floodways across the Americas and Oceania, the line between food and medicine was intentionally blurred. A meal was never just a meal; it was a form of nourishment for both the body and the soul. Ingredients like turmeric, garlic, mooring, and seaweed were not only chosen for taste or convenience, but because of their energetic qualities, seasonal appropriateness, or healing properties.

In today’s world, where processed food and synthetic additives have become the norm, there’s a renewed longing for simplicity, authenticity, and health. Modern nutritional science has begun to validate what our ancestors long knew — that many traditional foods are exceptionally rich in antioxidants, minerals, fiber, and anti-inflammatory compounds. As a result, ancient super foods have re-entered our diets, often rebranded but fundamentally unchanged: quinoa in power bowls, chia in smoothies, fermented foods for gut health, and cacao in raw chocolate rituals.

Yet these foods are more than trends. Each seed, spice, and leaf carries the DNA of civilizations past — a living link to human history. To honor and consume these foods with awareness is to participate in a cycle of cultural preservation. It’s a quiet act of remembering: the Incan farmer harvesting quinoa at sunrise; the Korean grandmother fermenting kimchee for winter; the Bedouin elder offering dates under the desert moon.

In embracing ancient super foods, we nourish ourselves not only nutritionally, but historically and spiritually. We reawaken a relationship with the land, with tradition, and with a slower, wiser way of being. Through this connection, we affirm that wellness is not a modern invention, but an ancestral legacy.

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HISTORY

Current Version
June 17, 2025

Written By
ASIFA