We’ve talked a lot about superfoods, but you might have noticed that some of them take a big chunk out of your weekly budget? Things like Acai and Goji berries, avocadoes and quinoa are often talked about, but there are plenty of less fashionable foods that are great for you but don’t cost too much, particularly if you buy fruits and vegetables while they’re in season. So here we present our favourite superfoods on a budget, starting with
Oats: Oatmeal has an array of health benefits, in particular its fibre content. Oat flour is known as beta-glucan and is one of the best sources of soluble fibre. Oats are also packed with essential minerals including zinc, magnesium and iron, together with antioxidants known as flavenoids that can help lower cholesterol. The nutrients in oats also have anti-inflammatory action and as such can help strengthen your immune system.
Purple/red cabbage: This is one of those foods where it’s a case of the darker, the better! Purple cabbage provides dietary fibre with few calories (just 29 calories and 3g of fibre in 100 g of cooked cabbage) and is full of nutrients. 100 g (3.5 oz) provides over half your recommended daily intake of vitamins C and K, together with smaller amounts of manganese, potassium, copper and vitamin B6. It is also rich in anthocyanins, a type of antioxidant believed to help prevent heart disease and some cancers.
Sweet potatoes: A star not just for its fibre and carbohydrates, sweet potatoes have a very high concentration of beta-carotene, another healthy antioxidant. This one is good for vision, immunity and overall health. 100 g of sweet potato also contains nearly four times your daily requirements of vitamin A, as well as high levels of potassium, manganese, vitamins C and B6 contains iron, magnesium and other important vitamins and minerals that are important for a healthy living.
Blueberries: Blueberries are packed with antioxidants, including vitamin C and polyphenols. You might think that these little fruits are expensive, but the trick is to buy them when they’re in season and enjoy them fresh. They’re a brilliant source of vitamins K and C, manganese, and fibre, and they taste great, too!