Get the Most Bang for Your Buck With These 6 “Superfoods”

FOOD

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1. Apples

Do you remember that old saying, “Eat an apple a day, and keep the doctor away?” Apples are available year-round in a wide number of varieties from tart to sweet. They are packed full with potassium, Vitamin C, antioxidants, and fiber (4 grams for a medium-sized fruit)! This amount of fiber even beats out the ever-popular veggies of spinach and kale (1 cup portion).

Buy organic if you can to reduce exposure to pesticides. With the high consumer demand of organic produce, the market is beginning to get more competitive and prices are lowering. And, with the recent purchase of the natural grocery chain Whole Foods by Amazon, the trend of making eating healthy more and more affordable continues.

Did you know apples are good for your heart? High in the soluble fiber pectin, it helps to lower cholesterol which improves cardiac health.

2. Broccoli

Broccoli, particularly when you buy it frozen, is another excellent choice for your budget. Frozen at peak harvest, broccoli is a very versatile vegetable that is high in detoxifying compounds and rich in plant-based calcium, fiber, and protein too. Great for your digestive health and your liver functioning, it’s easy to sauté and works well with a wide variety of sauces from tangy to spicy.

Frozen broccoli is a smart choice for busy people and helps to reduce food waste. It lasts for a long time and is quick to work with since you don’t have to clean it or chop it. Just put in the pan with your favorite complementary vegetables and sauce (or perhaps some sliced chicken breasts if you eat meat) and you have a delicious, healthy, super meal.

3. Oats

Oats are probably not on the top of your list when you think of “superfoods,” but they have definitely earned their place as a highly affordable healthy food. Rich in manganese, fiber, and containing other nutrients and vitamins like B1, biotin, and phosphorous, oats have long been proven to lower cholesterol and reduce your risk of cardiovascular disease.

It also helps to stabilize sugar in your body and can make a real impact in reducing the risk of Type 2 diabetes. Adding oats to your regular diet will not only make your body happy but your wallet happy too.

4. Sweet Potatoes

Sweet potatoes are a delicious and nutritious addition to a budget-friendly diet. Extremely rich in beta-carotene, this root vegetable is also an excellent source for vitamin A and vitamin C too! With antioxidant and anti-inflammatory properties, sweet potatoes are great for your immune system.

They are not just for Thanksgiving! This very valuable vegetable is tasty year-round sliced and baked as sweet potato fries or sliced like apples and sprinkled with olive oil and rosemary. Be creative – sweet potatoes are delicious in more than just your holiday pie.

5. Bananas

Is the banana really a “superfood?” Most experts say – yes! With the high amount of potassium, as well as notable amounts of fiber and vitamin C, bananas are a healthy and affordable fruit — and an excellent choice for the whole family. Studies have also shown that people who consume more potassium have a lower chance of getting a stroke.

Worried about carbs? Slice one in half and pair it with peanut or almond butter to lessen its effects on blood sugar and insulin. It’s a great energy source too and many athletes will eat bananas to recover and refuel. Plus, by the pound, they are one of the least expensive fruits on the market! (A fun and inexpensive source of vitamins for your kids too).

6. Chia Seeds

Available for purchase at just three to four dollars per pound in most markets, chia seeds end up costing only about two cents per serving. Two cents! Rich in calcium, protein, and omega-three fatty acids, among other vitamins, chia seeds are an easy add-in to your diet that packs a big nutritional punch.

Sprinkle them on your oatmeal, toss them into your smoothie, or even add them to your sautéed broccoli dish to infuse your meal with additional nutrition for only pennies.

Powerful Foods for the Whole Family

It is getting easier for families to eat healthier every day. Whether you choose to buy items that are labeled as “superfoods” or not, you can find lots of choices that are high in nutritional value and are affordable for the whole family.

Be creative with your grocery shopping and cooking choices, and don’t worry about labels. The “super” foods are out there waiting for you — and you don’t have to break the bank.

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