With everyone talking about how “superfoods” can accelerate weight loss, improve digestion, enhance mood, and boost your overall health, it’s no wonder we’re all looking for ways to incorporate these seemingly magical ingredients into our own diets. However, the hefty price tag that often accompanies these superfoods can make them somewhat inaccessible for most of us – and usually, they’re not the tastiest options out there.
The idea that these foods are “super” is mainly just a marketing term. Generally, these foods are nutrient-dense foods that are packed with antioxidants and anti-inflammatory properties – but a lot of these can be found in everyday foods. This means that there are some delicious superfoods that you can pick up at your own grocery store – without breaking the bank.
This complex carbohydrate is slightly pricier than rice or barley, but can be found at nearly every supermarket – and is getting more and more affordable. With a higher protein and fibre content than many other grains, quinoa is a great alternative to other carbohydrates that may cause your blood sugar to spike due to increased levels of glucose.
| Olive oil
Extra virgin olive oil is a perfect substitute for butter or vegetable oils, providing a substantial amount of healthy monounsaturated fats, antioxidants, and anti-inflammatory properties. Use it in cooking, use it as a salad dressing, and use it in sauces – this superfood is versatile, delicious, and relatively inexpensive.
Not only are oats low on the glycemic index, but they contain plenty of soluble fibre – which helps keep you satisfied as they are digested more slowly to stabilize your blood sugar and keep cravings at bay. Oats also contain plenty of beta-glucan, which studies show can help lower cholesterol.
Incorporating legumes like kidney beans*, chickpeas, and lentils into your regular diet can contribute to steady weight loss. With plenty of protein, fibre, iron, magnesium, potassium, and folate, legumes make a perfect addition to salads, casseroles, and soups. You can also mash them for an alternative to potatoes.*[NB: Please note that it’s important to cook legumes, in particular kidney beans, by boiling in water for at least 10 minutes before eating to destroy the toxins present in the beans. After cooking, they can safely be eaten cold in salad. Canned beans are already cooked, so can be used straight out of the can. ed.]
The healthy fats in avocados makes this superfood great for your heart, brain, and skin. The smooth, satisfying texture of avocado makes it perfect to use on whole grain bread instead of margarine or butter, and you’ll be getting plenty of monounsaturated fatty acids, potassium, fibre, and vitamin E.
Toss a handful of walnuts on cereal, salads, and even in desserts for a little extra vitamin E, folate, antioxidants, and polyunsaturated fats. They’ve also been studied for their effect on emotions and mood, making this superfood especially essential for people who struggle with depression, anxiety, and other mental health issues.
Full of antioxidants and fibre and low on the glycemic index, apples are one of nature’s perfect superfoods – but be sure to leave the skins on to receive this fruit’s full health benefits. They’re great in desserts, in salads, and even in savoury recipes, but nothing beats the satisfying crunch of biting into a fresh apple for a mid-day snack.
Everyone knows oranges are a fantastic source of vitamin C, but these delicious superfoods also pack a hefty amount of fibre, folate, potassium, and thiamin. Citrus fruit in general can help protect against stroke and heart disease thanks to the impact it has on blood vessel function – so mix it up and incorporate some grapefruits and lemons in your diet, as well.
You don’t need to hunt down pricey acai berries to boost your health with a superfood – regular blueberries will do the trick! These potent antioxidants are rich in manganese, copper, and fibre, as well as vitamins K and C. They’re an easy snack, but they’re also great in salads, yogurt, or even blended into a smoothie.
You can find all kinds of different herbs at the supermarket, and none of them will break the bank. Not only will they add all kinds of delicious flavour to your meals, they’ll add a ton of antioxidants, too.
You don’t have to spend a fortune at the health food store to eat a healthy, nutritious diet. Instead, take this list with you to your regular grocery store and look for some of these ingredients. Remember that the main key to a healthy diet is variety, so feel free to mix it up and try a different superfood each day. These yummy options will keep you looking forward to your next meal – and your next helping of a nutrient-dense, antioxidant-packed superfood.
This article was written by Sam Socorro from Clearwells. She has over 10 years’ experience in writing health related topics and specializes in the health benefits of saunas and hydrotherapy.