The term superfood is a bit buzzy, but what does it mean exactly? Medicine Net describe these as foods that have health-promoting properties, such as reducing one’s risk of disease or improving any aspect of health. So-called superfoods may have an unusually high content of antioxidants, vitamins, and/or other nutrients. Being the most nutrient dense foods per serving on the planet, they give you more nutrient bang for your buck. When they come in the form of a vegetable, they are usually very affordable, however, some nuts and seeds get a little more expensive. Regardless of your budget, be sure to pack your meals full of nutrient-dense foods and your body and health will thank you.
If you’re on a budget, be sure you include these 10 affordable superfoods in your diet:
Sweet Potato: As you probably already know, sweet potato is an incredibly versatile and delicious root vegetable loaded with many nutrients, including potassium, fiber and vitamins A and C.
Flax Seeds: Just one tablespoon provides a good amount of protein, fiber and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals.
Broccoli: Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium and fiber.
Leafy greens: Think kale, swiss chard, collard greens, turnip greens, & spinach. These are excellent sources of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber.
Apples: A very affordable and easily accessible source of fiber, vitamin C, and various antioxidants.
Quinoa: Quinoa can replace simple white carbs, offering essential vitamins, minerals, and fiber. These help regulate the digestive system and keep you fuller and more satisfied.
Bananas: Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.
Legumes: Think lentils, chickpeas, beans (including soy), peas, peanuts and alfalfa. Legumes are a rich source of B vitamins, various minerals, protein and fiber.
Berries: Think raspberries, strawberries, blueberries & blackberries! Berries are full of nutrients and antioxidants which may prevent certain diseases and improve digestion.
Oats: Oats are rich in vitamins, minerals, carbs and fiber, but also higher in protein and fat than most other grains.
If you can, aim to include these 10 superfood options as well (they are still cheaper than animal products):
Chia seeds: These little beauties can be added to almost any meal seamlessly, adding fibre, antioxidants, calcium, plant-based iron – win! They are also a complete source of protein and are high in omega-3 fatty acids.
Hemp seeds: Hemp is an excellent source of protein as it contains all 10 essential amino acids, making it a good plant-based protein source.
Acai: Acai berries contain more antioxidants than other commonly eaten berries (is this why Brazilian people are so beautiful?). They also are high in fiber and good fats.
Goji berries: Goji berries are a good source of protein, thiamin and calcium, dietary fiber, vitamin A, vitamin C, riboflavin, iron, potassium, zinc, copper and selenium.
Nuts: Think pecans, almonds, pistachios, walnuts, cashews, brazil & macadamia nuts! They pack various plant compounds with anti-inflammatory and antioxidant properties.
Garlic: Is delicious in most cooked meals, but is also a good source of vitamin C, vitamin B6, selenium and fibre. Our grandparents have been claiming its immunity power for decades!
Ginger: This root food contains antioxidants, such as gingerol, that may be responsible for many of the reported medicinal health benefits.
Turmeric: The active compound in turmeric, curcumin, has been associated with many health benefits and medicinal qualities, due to its powerful anti-inflammatory and antioxidant properties.
Avocado: Avos are rich in many nutrients, including fiber, vitamins, minerals and healthy fats adding a punch of power to any plant-based dish.
Seaweed: Ocean veggies can have unique bioactive compounds and nutrients that are not commonly found in land veggies, such as vitamin K, folate, iodine and fiber and some other incredible health benefits.
Still feeling confused about where you can get your plant-based nutrients from?
Check out this article, by Simon Hill aka @plant_proof who has created a plant-based nutrition pyramid; an incredible resource to guide your abundant and wholesome plant-based journey.
If you’re feeling unsure how to incorporate these ingredients into your regular meals, it might be time to experiment with some new Plantd recipes! Some nutrient-rich recipes that we recommend are:
Mexican Stuffed Sweet Potato Halves with Spicy Black Beans and Tangy Avocado Cream
This Healthy Berry Bowl! You can add extra fruit, nuts and seeds too!
Quinoa Energy Bars – packed with nuts, seeds, oats, quinoa and more!
With love, gratitude & plant-based health,
Plantd.