14 Latino Superfoods Everyone Should Add to Their Diet

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You’ve probably heard the term “superfood” thrown around a lot, right? But did you know that long before superfoods were the latest trend on Instagram, our Latino ancestors were already reaping the benefits of these nutritional powerhouses? From the ancient Incas to the Aztecs, they knew what was up when it came to using Mother Nature's bounty to boost their health. Let’s dive into 14 Latino superfoods that aren’t just good for you—they’re also part of our rich cultural heritage!


Quinoa: The Mother Grain

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Quinoa isn’t just a trendy grain for salads—it’s been fueling people for over 5,000 years! The Incas believed it was so valuable they called it “Mother Grain,” thinking it gave their warriors extra strength. And they weren’t wrong. Quinoa is packed with protein—making it a complete protein source just like meat or eggs—so it’s perfect for building muscle. Plus, it’s loaded with fiber, nearly double that of most grains, helping with digestion and keeping you full longer. To use it more in your diet, substitute rice with quinoa in your favorite dishes, toss it into salads, or even try it as a breakfast porridge.

Açaí: The Amazonian Antioxidant

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Photo by Christian Alemu

Açaí berries aren’t only delicious, they’re also great for your health. Hailing from the Amazon, these berries are overflowing with antioxidants, even more than other berries like blueberries or strawberries. They’re also rich in amino acids, vitamins, and minerals that help keep your skin glowing and your immune system strong. Blend açaí powder into smoothies, sprinkle it on your yogurt, or whip up an acai bowl topped with fresh fruit and granola!

Chia Seeds: The Mayan Energy Booster

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Photo by Delphine Hourlay

Chia seeds might be tiny, but they pack a powerful punch! The Mayans and Aztecs knew this and used these seeds to keep their energy up during long journeys. Just one ounce of chia seeds has 10 grams of fiber—great for your heart—and they’re also loaded with omega-3 fatty acids, which are essential for brain health. There’s a lot you can do with chia seeds. For example, you can sprinkle them on your salads, mix them into smoothies, or make a chia pudding for a tasty, nutrient-packed treat.

Cacao: The Purest Chocolate Treat

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Before you reach for a chocolate bar, consider its raw form—cacao. The Mayas were the first to figure out how to ferment cacao, turning it into a treasured commodity. Unlike processed chocolate, raw cacao is rich in flavonoids, which are antioxidants that help reduce inflammation and protect your heart. Plus, it’s a natural mood booster! Add cacao powder to smoothies, use it to bake healthy treats, or sprinkle cacao nibs on your breakfast bowls.

Camu Camu: The Vitamin C Powerhouse

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Camu camu is a tiny fruit with a big reputation. This Amazonian berry has 60 times more vitamin C than an orange! It's known for boosting your immune system, supporting your nervous system, and even helping with mood and energy levels. Talk about a little fruit with a big attitude! You can add camu camu powder to your smoothies or oatmeal for a tart, vitamin-packed kick.

Lucuma: The Gold of the Incas

open lucuma fruit

Photo from Wikimedia Commons

Lucuma is often called the "Gold of the Incas," and it’s easy to see why. This sweet, soft fruit is loaded with beta-carotene, an antioxidant that helps prevent cancer and slows down aging. It also has iron and vitamin B3, which are great for energy levels and mental health. Use lucuma powder as a natural sweetener in smoothies, desserts, or in your morning coffee for a caramel-like flavor!

Avocados: The Green Gold

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Avocados have been part of the Latino diet for thousands of years, and for good reason! They’re packed with heart-healthy monounsaturated fats and loaded with vitamins and minerals. Plus, they’re super versatile—whether you're spreading them on toast, mixing them into a salad, or blending them into a smoothie, avocados are always a good idea. Did you know that the Aztecs believed avocados were an aphrodisiac because of their creamy texture and shape? There’s a fun fact for you!

Chayote: The Low-Cal Wonder

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This green, squash-like vegetable might not be a regular on your plate yet, but it should be! Chayote is super low in calories, fat-free, and cholesterol-free. It’s a great source of potassium and vitamins, and it’s so versatile—you can eat it raw or cooked, in soups, salads, or even stuffed. Try slicing chayote into salads for a fresh, crunchy addition, or cook it into a flavorful stew.

Nopales: Prickly But Nutrient-Packed

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Nopales, or cactus paddles, might look intimidating with their thorny exterior, but inside they’re full of nutrients. They’re great for digestion, regulating blood sugar levels, and reducing inflammation. Plus, they add a unique, tangy flavor to your dishes. Grill or sauté nopales and add them to tacos, salads, or scrambled eggs for a healthy twist.

Amaranth: An Ancient Grain

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Amaranth has been around for over 8,000 years, and it’s not going anywhere. This pseudocereal is high in protein, fiber, and essential minerals like magnesium and iron. It’s also gluten-free, making it a great option for those with sensitivities. Pop amaranth like popcorn for a crunchy snack, or use it in place of oats for a hearty breakfast bowl.

Spirulina: The Aztec Superfood

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Spirulina isn’t just a trend; it’s a superfood that the Aztecs relied on centuries ago. This blue-green algae is packed with antioxidants and has strong anti-inflammatory properties. It’s known for boosting your immune system, reducing blood pressure, and even helping fight off cancer. You can add spirulina powder to your smoothies or juices, or even sprinkle it on your yogurt.

Tomatillos: The Little Green Tomatoes

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Tomatillos are like the tart, green cousins of tomatoes, and they’re packed with vitamins A, C, and K. These little fruits are perfect for adding a tangy kick to your meals, and they’re great for your immune system and skin health. You can roast or boil tomatillos to make salsa verde or slice them raw for a zesty addition to salads.

Beans: The Fiber-Rich Staple

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Beans have been a staple in Latino diets for centuries, and they’re not just filling—they’re super healthy. Black beans, in particular, are a great source of protein and fiber, which help keep your digestive system running smoothly and your heart healthy. Use beans in soups, stews, or as a side dish, or try refried beans as a delicious topping for your favorite Mexican dishes.

Aloe Vera: The Ancient Healer

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Aloe vera isn’t just for soothing sunburns—it’s also a superfood! Aloe vera juice is great for digestion and detoxification, while the gel can be used topically for its healing properties. This plant has been used in traditional medicine for thousands of years and is still just as powerful today. Add aloe vera juice to your smoothies or water for a refreshing drink, or apply the gel directly to your skin for a natural moisturizer.


So, there you have it—14 Latino superfoods that aren’t just trendy; they’re tried-and-true staples that our ancestors have been enjoying for centuries!

This Viral Video Game Is Changing the Face of Voter Outreach

In 2024, voting campaigns have evolved greatly, to say the least. Creativity is now the name of the game and tongue-in-cheek humor is expertly leveraged to drive action. One example of that is Bop the Bigot, a revival of a viral game created in 2016 by Bazta Arpaio, an Arizona activist group, as part of a campaign to unseat Maricopa County’s Sheriff Joe Arpaio. Arpaio lost his re-election to Paul Penzone that year.

The game has now been updated for the current election cycle and relaunched by On Point Studios, with new features added to enable players to find out what’s on their ballot, confirm voter status, and register to vote.

Much like its former 2016 version, the game allows users to take out their political frustrations by virtually “bopping” GOP candidates in the head. It’s very similar to whack-a-mole, except the mole is replaced by former President Donald Trump, Ohio’s Senator J. D. Vance, and Kevin Roberts, President of the Heritage Foundation, which is spearheading Project 2025.

cartoon renditions of Donald Trump and J.D. Vance around a Bop the Bigot logoPromotional image provided by On Point Studios.

B. Loewe, Director of On Point Studios, came up with the concept for this game when working as the Communications Director at Bazta Arpaio in 2016, and is the executive producer of this revamped version. In the first version of the game, Bop the Bigot players used a chancla (flip flop) to “bop” the characters, tapping into Latino culture by leaning on the childhood experience of being set right by a flying chancla from a fed-up mother or grandmother.

This year, the chancla is replaced by a more current element, a green coconut, referencing Kamala Harris’ coconut tree meme. There are also side characters like “the couch,” cat ladies, and more coconuts. All references to jokes about Vice-Presidential candidate Vance, or insults Vance has made about women on the campaign trail.

Another new addition is that Harris’ laugh is immortalized as the game-over sound effect, an unexpected detail that adds even more humor and levity to the game.

cartoon renditions of Donald Trump, Kevin Roberts, and J.D. Vance around a Bop the Bigot logoPromotional image provided by On Point Studios.

Bop the Bigot, which is playable on desktop and mobile, is intended not just as a way to vent political frustrations, but also as a tool for activism and securing voter engagement.

For example, the game supports the work of Mexican Neidi Dominguez Zamorano, Founding Executive Director of the non-profit organization Organized Power in Numbers by using the “game over” screen to prompt players to donate to it and support their efforts.

Organized Power in Numbers is focused on empowering workers in the South and Southwest of the U.S. through collective action and comprehensive campaigns. Their mission is to create a large-scale movement that challenges the status quo and advocates for workers' rights, and racial and economic justice.

Currently, Dominguez Zamorano is leading worker outreach to 2 million working-class voters in the South and Southwest through doorknocking, texting, and calls with the help of local groups in North Carolina, Arizona, New Mexico, and more.

“We have been blown away by the enthusiastic reception for the video game. We knew we wanted to be part of its creative approach because our movement needs more fun and laughter. We need more ways to connect with nuestra gente so we can feel joy among all the absurdity we witness every day,” Dominguez Zamorano shared with Luz Media via email.

“Our people are gente trabajadora and we deserve to feel uplifted even in our toughest moments. We are deeply involved in the South and Southwest so we know what’s at stake in this election and we’re happy this can be a resource to mobilize, raise spirits, and get out the vote," she concluded.

Dominguez Zamorano is a committed activist for immigrants and workers' rights, known for her strategist skills and expertise. She played a key role in the campaign to win DACA and has also held roles in major campaigns, including as Deputy National States Director for Bernie Sanders' 2020 presidential campaign. In addition to her work with Organized Power in Numbers, Dominguez Zamorano is serving as a Senior Advisor to Mijente’s Fuera Trump Initiative.

Grassroots efforts like these have taken on new life in 2024, with Bop the Bigot adding to the larger, ongoing fight against political apathy and disinformation. Just as it did during the 2016 race, the video game uses humor to soften the serious task at hand—getting people to the polls.

"We want the game to be a fun and comical outlet for anyone who’s been insulted, frustrated, or harmed by Trump in the past and everyone who is ready to move forward as a country after election day," explained Loewe in a press release. "The proposals in Project 2025 and the beliefs of Trump and Vance aren’t just weird, they’re truly harmful. We wanted to give people a humorous and peaceful way to smack down their racism and sexism. We hope it makes people laugh and also feel empowered and motivated to get to the polls on or before election day."

With a mix of satire, sharp political critique, and nostalgia, the game is a call to action. The upcoming election, which is getting closer by the minute, has sparked fierce activism and creative yet grounded initiatives like these aim to ensure voters are engaged, especially young Latinos and disenfranchised groups.

hands holding up yellow protest signs that say Hands Off Our Bodies
Photo Credit: Gayatri Malhotra via Unsplash

Originally published in Common Dreams. Reprinted with permission.

The Latino electorate will prove decisive in securing reproductive freedom and abortion access through ballot measures around the country, particularly in states where Latinos are a significant portion of the electorate.

In November, abortion rights measures will appear on ballots across ten states, including Arizona, Colorado, Florida, Nevada, and New York, where Latinos make up a significant portion of the electorate. For decades, pundits and politicians have recycled long-held misconceptions about Latino voters and abortion access, citing our conservative and religious beliefs.

Anti-abortion extremists have long fueled these misconceptions through misinformation and disinformation campaigns targeting Latino communities with egregious lies and inflammatory rhetoric about abortion. Yet, polling, focus groups, and direct interactions with Latino communities have debunked these outdated tropes.

The Latino electorate will prove decisive in securing reproductive freedom and abortion access through ballot measures around the country, particularly in states where Latinos are a significant portion of the electorate.

For Latinos, the freedom to decide, a pillar of our American democracy, is critical. Meanwhile, Latinos are being hit directly with anti-abortion efforts that take away that freedom such as the six-week abortion ban put into effect by the Florida Supreme Court and the 1864 abortion ban upheld by the Arizona Supreme Court. In the wake of the Dobbs decision, people of color and Latinas have felt the impact of a lack of abortion access, an element of basic healthcare.

A 2023 report by the National Partnership for Women and Families estimated that nearly 6.5 million Latinas, or 42% of all Latinas of reproductive age in the country, live in a state that either had or was likely to ban abortion. Ironically, it will be abortion access and anti-choice efforts to restrict freedom of choice that will mobilize Latino voters this election.

In a poll conducted by three national reproductive justice organizations, 87% of Latinas named abortion and women’s rights as one of their top priorities as they head to the polls. Another battleground poll conducted by Somos PAC and BSP Research found that 61% of Latino registered voters expressed a more positive/favorable view of Kamala Harris after hearing that she will protect abortion rights, versus only 19% of Latinos who said they had a more negative view of Harris after hearing that.

In key states to secure the White House and both chambers, Latinos make up large chunks of the electorate: Arizona (25%), Colorado (15%), Florida (20%), Nevada (20%), and New York (12%). In the face of unprecedented attacks on basic healthcare access and targeted attempts by extremists to mislead and divide our community on this issue, this November Latinos will be key deciders on abortion access across the country.

Mari Urbina, Managing Director of Indivisible, Battleground Arizona Lead and former Harry Reid advisor.

Héctor Sánchez Barba is president and CEO of Mi Familia Vota (MFV).