For thousands of years Persians have set up Haft Seen tables to celebrate the arrival of Nowrooz. Each element on the table has a symbolic significance that we often focus on when talking about Haft Seen. But beyond the symbolism, a Haft Seen table also contains a great number of “super foods” with unique health benefits should you decide to eat your way through yours:


Senjed (silverberry) is a sweet dried fruit that symbolises Love. It has been said that under a blooming Senjed tree one may fall in love and become oblivious to all else. This fruit is a rich source of vitamins and minerals, specially the antioxidant vitamins A, C and E which protect against illness and aging.


Samamoo is a pudding where wheat sprouts are transformed into a sweet creamy pudding through a very sophisticated process, which represents affluence. Sprouting the wheat increases the nutrients making Samanoo highly nutritious. It contains antioxidants, minerals, protein, B vitamins, and folic acid which is specially good for pregnant women.


Somagh (sumac), the dried and ground sumac berries whose colour represent dawn, a new day, a new beginning. Sumac has many health benefits, some being anti fungal, anti microbial, anti oxidant, and anti inflammatory.


Seer (garlic) represents medicine which protects agains illness. Universally recognised for its health benefits, garlic boosts the immune system, helps the circulatory and digestive system, promotes heart health and helps to eliminate toxins


Seeb (apple) represents health and beauty. Apples contain high amounts of fiber, many important vitamins and minerals that contribute to strong healthy bones, improve bowel regularity, reduce cholesterol, and provide a steady supply of energy.

tanya sabze

Sabzeh (sprouts) usually wheatgrass or lentils symbolises rebirth. Juiced wheatgrass cleanses the blood, rejuvenates cells, detoxifies and protects the blood and liver – it is a true longevity food!.

Tanya Benet is a certified Health Coach who teaches clients about food, cooking and healthy living practices, while helping them achieve the body and life they desire. Instead of creating lists of restrictions, her approach is to create healthy, happy lives in a way that is flexible, fun and free of deprivation. Additionally she gives cooking classes, workshops, and lectures on how to create a healthy and balanced lifestyle.

You can find more information, recipes, tips and tricks on and you can follow her on Instagram @tanyabenet


ptania Tanya Benet Contributor  Tanya is a certified Health Coach from New York You can find more information, recipes, tips and tricks on and you can follow her on Instagram @tanyabenet
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