Make better use of inexpensive Superfoods
With food prices sky rocketing, here's a reminder that some of the foods listed as superfoods are relatively cheap, readily available and easy to incorporate in your eating plan.
Eggs
A relatively inexpensive protein source loaded with nutrients, eggs certainly earn their superfood status. A single large egg is just about 70 calories and offers six grams of protein. Eggs are also a great source of omega-3 fatty acids, which are essential for normal body function and heart health.
Tomato Sauce
Tomatoes are a good source of lycopene, which is an antioxidant that might reduce your risk of heart disease, cancer and macular degeneration. The cooking process brings out more of the lycopene in tomatoes, making cooked tomato sauce a significant source of the antioxidant. Tomatoes also contain other antioxidants, such as beta-carotene, that help fight cell damage that can cause cancer, heart disease and other chronic health conditions.
Cooked tomatoes are low in calories and fat and supply you with a good dose of protein and fibre. They’re easy to incorporate into a healthy eating plan.
Sardines
One can (92 grams) of sardines will net you more than 100% of your daily B12, 63% of your Vitamin D, 24% of your B3, and 12% of your B2, as well as slightly smaller amounts of every other vitamin except for C. And that’s less than 200 calories. Sardines are also a top source of omega-3 fats.
The Vitamin D content is especially notable, because so few foods contain it. We used to get most of our Vitamin D from sunlight until we started spending most of our time inside. In northern countries where sunlight is scarce and winter can bring 24-hour darkness, residents know the value of oily fish like sardines, and eat them frequently to stave off deficiency.
Beans
Counted as both a protein and a vegetable, beans are an excellent source of fibre, folate, plant iron, vitamin B1, and minerals such as magnesium, phosphorus, potassium, and copper, while being naturally low in sodium.
Eating beans may help improve blood cholesterol, a leading cause of heart disease, as well as other conditions such as diabetes and obesity.
Regardless of type or form (canned, fresh, dried) they are a nutrient rich food which should form part of an overall healthy diet.
Broccoli
This green is packed with vitamins, minerals, disease-fighting compounds, and the fibre essential in any diet. Though all members of the cruciferous vegetable family are super healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce the risk of heart disease, certain cancers, and stroke). Broccoli contains phytonutrients that may suppress the growth of tumours and reduce cancer risk.
Apple
An apple a day keeps the doctor away. It’s true. Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
Garlic
Garlic contains a compound called allicin, which has potent medicinal properties. Chopping or crushing garlic stimulates the enzymatic process that converts the phytonutrient alliin into allicin, a compound to which many of garlic’s health benefits are attributed. In order to allow for maximal allicin production, wait at least 5 minutes before eating or cooking the garlic.
Oats
Full of fibre, oats are a rich source of magnesium, potassium, and phytonutrients. They contain a special type of fibre that helps to lower cholesterol and prevent heart disease. Magnesium helps regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes.
