Top superfoods on a budget
Superfoods. The best (and the latest) without breaking the bank.
Say the word ‘superfoods’ and thousands of collective eye-rolls follow. But remove the fuss and excitement generated by the clean-eating Instagramers and you’re left with some new, some old, and some rediscovered foods that really are quite super for you. To help you navigate the world of superfoods, we’ve compiled our favourites that won’t break the bank.
In recent years, our love of avocado has expanded from guacamole, to include smoothies, baking and everything in between. The latest trend has even seen us grinding up our avocado pits and adding them to smoothies for an extra nutrition boost.
Packed full of a wide variety of nutrients, including 20 different vitamins and minerals, a 100 gram serving of avocado includes a whopping share of our recommended daily allowances.
- Vitamin K 26%
- Folate 20%
- Vitamin C 17%
- Potassium 14%
- Vitamin B5 14%
- Vitamin B6 13%
- Vitamin E 10%
Plus Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
Love it or hate it, kale tops the list for foodie goodness. It is one of the most nutrient-dense foods on the planet, including antioxidants like quercetin and kaempferol. It’s a great source of vitamin C and beta-carotene, and it tops the charts for vitamin K. Plus, it can help you lose weight, protect your eyes and lower your cholesterol. Need we say more?
This warming superfood took the world by storm in 2014/15, but its roots are much older, reaching back as far as prehistoric times. So what is broth and why is it so good for you? The health benefits of broth come from the high content of bones (vs. meat and bones in a traditional stock) used to produce it. Bones are packed full of goodness, including collagen, amino acids and minerals. And by cooking them low and slow, and adding some acid to the pot (such as vinegar or wine), the goodness from the bones is dissolved into the broth, ready to be enjoyed.
This Latin American staple is set to grace the top superfoods lists of 2016. Black beans are prized for their high protein and fibre content, while also containing several other key vitamins and minerals. The health benefits of black beans include healthy bones, thanks to their high levels of iron, phosphorous, calcium, magnesium, manganese copper and zinc. They can also lower blood pressure, help to manage diabetes, weight loss, healthy digestion and prevent cancer. This little beauty is about to step out of the pantry and into the limelight.
Welcome to the superfood stage the humble fungi. Long used as a vegetarian meat alternative, mushrooms are now being praised as a salt alternative to add flavour to your favourite food. Literally stuffed full of B vitamins that are a must have for a healthy nervous system. They have also been shown to boost immunity and build resistance against allergies, thanks to beta-glucans. And the selenium and ergothioneine help protect against the cell damage that can cause chronic disease.
There are lots of expensive, new and fashionable superfoods on the market, but don’t forget that even the most humble of foods can do super things for you.