Everyone has an opinion on the type of food that we should be eating. Recent years has seen the emergence of the likes of sweet potato, kale, and quinoa. However, sometimes healthy eating can be costly and is it actually worth the extra money you spend? And what exactly is a superfood? Well, to be a superfood a product must give a high quantity of nutritional value and antioxidants.
We take a look at some of the most popular products on the market:
The tasty avocado
The taste of fresh avocado and its texture sets it apart from other items in the supermarket. It’s becoming more of a major player in restaurant menus due to its easily adaptable approach to recipes. It offers a host of vitamins, including A, C, D, E and K, as well as folic acid, magnesium, potassium, Omega 3, lutein, and fibre.
You will hear that avocado is greasy, but it is full of omega 3 which helps with cholesterol. The grease can be used instead of butter or oil when cooking and the actual flesh can also be used to create hair and face masks. Super, right?
You’ll be able to include this in all sorts of meals and drinks — from juices and smoothies to soups and even a topping on toast.
The love of sardines
Your body appreciates fish, there’s no denying of that. The little nutrient powerhouse may provide a strong scent that smacks you in the face, but they can go a long way in helping to reduce inflammation and promoting bone, heart, and skin health.
Did you know that they also contain more calcium than a glass of milk? As well as this they are high in vitamin D and, like avocado, have a great omega 3 fatty acid profile. Some of its great qualities include immune-boosting properties due to its high amount of selenium. This is normally found on its skin, so don’t go skinning this fish! The skin also helps your skin, aiding conditions such as psoriasis.
They’re extremely cheap too, so you’ll be able to stock up at a low cost! A recipe to rely on could be fresh sardines on toast with sweet pickled red onion.
The fruitful mango
Mango is becoming a favourite here in the UK, as it is a quick-digesting carb! It’s bursting at the seams with over 20 vitamins, minerals and antioxidants and is thought by many to be one of the tastiest ways to support a healthy lifestyle. The fruit can rapidly boost your energy at a time when your body needs it.
You could also opt for a chicken mango salad if you’re not prepared to eat it alone. A great way to get the most out of the mango in a tasty, light and cheap dinner.
The power of quinoa
Featuring all 10 essential amino acids, quinoa is understood to be a complete protein which can help your muscles repair. Due to it being a complex carbohydrate, offering 46 grams each cup, it provides longer lasting energy.
As well as being gluten-free, quinoa is higher in fibre than most grains, but unfortunately, it’s not all soluble fibre. It has a low glycemic index which can help be part of lower calorie intake. With many believing quinoa is an expensive commodity, a quick and easy cheap recipe is spinach and mushroom quinoa.
The demand of sweet potato
There’s a growing demand for sweet potato here in the UK. Jam-packed with carbohydrates, minerals and antioxidants, this orange tuber is a great source of potassium. This, according to studies, aids muscle tissue repair and can help prevent fatigue in your muscles. Their fibre content is higher than the average potato and, when combined with the likes of magnesium, the sweet potato can help improve your digestion. Elsewhere, they are an effective remedy to curing congestion of the nose, which can help relieve asthma and treat bronchitis. Other benefits are said to include a boosted immune system, helping to cure stomach ulcers, and maintaining the body’s water balance.
You may not have budgeted for sweet potatoes in your weekly shop, but you can grow your own too! Save money and switch to a healthier potato: what’s not to love?
With so much goodness to offer, these superfoods don’t have to be part of an expensive recipe and by researching meals, you can incorporate into your diet without adding too much cost to your weekly shop.
*This article was brought to you by Suttons, who provide plant supports for your garden.
Sources
https://www.frutasmontosa.com/en/reasons-avocado-superfood/
https://www.theguardian.com/lifeandstyle/2016/feb/01/cheap-meals-food-2-pounds-a-head-cook-budget
https://wellseek.co/2017/06/20/sardines-ultimate-superfood-youre-passing/
https://www.bbc.com/food/sardine
https://www.aldi.co.uk/chicken-mango-salad/p/000000038359500
https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section10
https://www.huffingtonpost.com/manuel-villacorta/5-high-performance-superf_b_10496780.html
https://graziadaily.co.uk/life/food-and-drink/cheap-easy-things-quinoa/
