10 Superfoods You Can Afford

Use this list of the 10 most affordable superfoods to pump up your diet’s nutrient quotient without increasing your food budget.


| July/August 2014



Author Julie Morris Sipping Superfoods Smoothie

Superfoods Kitchen author Julie Morris recommends these superfoods for their affordability and nutrition.


Photo by Oliver Barth

Superfoods are just what their name implies: ultra-healthy foods that help us get the most nutritional bang out of each and every bite. Because of superfoods’ exceptionally high nutrient density, which includes concentrated vitamins, minerals, antioxidants and phytochemicals, regularly consuming superfoods promotes everything from improved immunity, mental performance and energy to faster healing and increased vitality. The abundance of benefits makes superfoods arguably worth their weight in gold, but that doesn’t mean every superfood has to break the bank.

Superfood Recipes

Hearty Kale Salad Recipe
No-Bake Brownies Recipe
Grapefruit Pomegranate Smoothie Recipe

Many superfoods are surprisingly affordable and encouragingly easy to find. As supermarkets continue to expand their natural-food sections, bags of heirloom grains or pouches of “super seeds” are becoming ubiquitous pantry staples. Farmers markets are growing, too, and, especially during warm weather, offer an impressive array of berries and greens—unassuming, everyday foods that are superfoods in disguise.

Whether local or exotic, these 10 affordable superfoods promote long-term health—the best investment of all.

Superfoods List

Blueberries: A long-studied superfood, blueberries offer numerous vitamins and dietary fiber, and are particularly commended for their concentration of anti-aging antioxidants known as anthocyanins, evidenced by the berries’ deep color. Cut costs by purchasing blueberries in bulk at the peak of their season and sticking them in the freezer, or buy frozen instead of fresh.

Chia seeds: A tiny seed, but a nutritional powerhouse, chia is an excellent plant-based source of essential fatty acids (EFAs)—important fats that support heart health and tissue function. Chia is also energizing; high in fiber; contains easily digestible protein; and has a wealth of minerals, most notably calcium and iron. A little goes a long way—an average serving is 1-1⁄2 tablespoons—making this superfood very affordable per serving. Neutral in flavor, using chia is as simple as sprinkling on salads, cereal, smoothies…or just about anything.

jeromer
6/12/2014 8:19:16 AM

The only problem with some of these "superfoods" is the fact that the way they are grown will trump any potential benefits they can allegedly provide. For example, blueberries, particularly the low-bush "wild" type are grown with great input of herbicides and pesticides. Strawberries are grown in chemically sterilized soil and are drenched with fungicides during during their growing season, so both of these so-called superfood are actually "super-poisons" if they are not purchased organic or biodynamic. It is very trendy nowadays to eat "superfoods" but how they are grown is critical, and any vegetable that is grown in a healthy and unpoisoned soil will be a "superfood", nutrient rich and free of pesticide residues and the only fresh food really worth eating that is actually healthy and beneficial to your health.






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