These days, superfoods are all the rage. These foods are considered to be the most nutritionally dense foods. Most of them are plant-based and some are dairy and fish.
A number of famously known superfoods such as chia seeds, acai, and goji berries seems to be expensive and may not be appropriate to mix into just any meal. Luckily, there are other superfoods that are easier to find and won’t break your pocket.
Listed below are some of the inexpensive nutrient-rich superfoods that can be thrown into your every snacks and meal:
Peanut butter can easily be found in any grocery store. It is a rich source of essential nutrients, folate, vitamin E, and niacin. Aside from this, it also contains 7 g of protein and is low in saturated fat and cholesterol. At 190 calories per 2-tbsp serving, peanut butter can also provide lasting energy
Amy Goodson, a Dallas-based registered dietitian and nutrition communications consultant commented that:
“It is a tasty way for a carnivore or vegetarian to add protein and healthy fat to their day.”
This type of whole grain has beta-glucan, which is a soluble fiber that helps remove cholesterol from the digestive tract. Moreover, it also lowers blood sugar and regulates insulin.
Jill Weisenberger a registered dietitian nutritionist and author of “Prediabetes: A Complete Guide” stated that:
“Barley is perfect for people with prediabetes, diabetes, high cholesterol levels, or those who simply want a healthier heart and body.”
This veggie is a good source of fiber which keeps your gut bacteria happy. It is also packed with vitamin C as well as glucosinolates, which help lessen risks of certain cancers.
Marisa Moore, an Atlanta-based registered dietitian nutritionist, recommends having broccoli as a side, a base for a healthy salad or tossed into pasta.
Found in this refreshing summertime fruit is 90% water, which helps you keep hydrated particularly during hot weather. Moreover, it is also high in nutrients like choline and L-citrulline that aid in neurological and muscle health as well as lycopene and vitamin C.
This tuber vegetable is packed with nutrients and fiber thus making it an excellent alternative to high-carb foods. A cup of jicama (130 g) contains 23% of the recommended daily intake (RDI) for fiber in women and 17% of the RDI for men.
Registered dietitian Erin Palinski-Wade stated that:
“Since the average adult consumes only 14 grams of fiber per day, adding even a small amount of jicama to your plate can help you reach your daily goals. One cup of jicama also contains 12 g of carbs and 44 percent of the RDI of vitamin C.”
Look no further than lentils if you prefer plant-based protein sources. A cup of cooked lentils contains 5g of protein, 8 g of fiber, 115 calories, and plenty of folate and iron.
Beans help maintain a healthy gut and boost your immune system as it is loaded with B vitamins, magnesium, iron, and fiber. It helps lower the risk of heart disease and diabetes and also promotes weight loss by enhancing satiety. Beans are also a perfect source of non-animal protein.
Manuel Villacorta, a registered dietician and the author of “Flat Belly 365” recommends beans a superfood of choice.