Superfood OGs: Indigenous Ingredients That Still Nourish Us Today

Long before it became a trendy health hack, Indigenous communities across North America cultivated some of the world’s most nutrient-rich and sustainable foods.

From the cranberry sauce you eat at Thanksgiving to the maple syrup on your breakfast, much of the modern North American diet traces back to Indigenous peoples who prioritized balance and nourishment. As wellness becomes the norm, these "superfood OGs" show the original blueprint was here all along.

Squash

Commonly mistaken as a vegetable, squash is a fruit grown from a flower, rich in vitamins A and C, antioxidants, and fiber. It aids digestion, supports heart health, and helps protect eyes and skin. No wonder Indigenous Americans made it one of their three primary crops. Its vines support corn and beans, and diverse varieties provide nutrients year-round.  

Maple Syrup

Long before Europeans arrived, Indigenous Americans used maple syrup from local trees in many ways. They cured meat with it, sweetened bitter medicines, and used it as an anesthetic. Today, this nutrient-rich sweetener tops pancakes and waffles and provides potassium and iron.

Cranberries

Countless cranberry-flavored drinks exist, but Indigenous Americans have harvested cranberries for thousands of years. According to the Smithsonian Institution, cranberry sauce was first made in the 17th century, paired with meat. They also ate fresh cranberries, baked them into bread, brewed them as tea, and used them as a fabric dye. Settlers learned from Indigenous peoples and adapted the fruit into juices enjoyed today.

Wild Rice

Despite its name, wild rice is not true rice; it is a whole-grain seed native to North America. Indigenous Americans widely used it; it grows in lakes and rivers, was considered sacred, and was carefully harvested. Although it cooks like rice, wild rice is now commercially grown in select regions.

Blue Corn

While corn is known as one of the Three Sisters (main crops) of Indigenous Americans, it is not the only important corn species. Blue corn is considered sacred in indigenous American communities; originally cultivated by several southwestern tribes, including the Hopi and the Pueblo Indians of the Rio Grande in Arizona, it remains a key ingredient in traditional dishes like piki bread. Today, it appears in some tortilla chips, cereal, and especially Mexican cuisine.