On A Budget? Try These 6 Affordable Superfood Staples

Superfood staples for good health, that won’t break the bank!

Shopping-Staples-on-budget2

Here’s why these low cost superfoods are so super:

Organic Oats

  • High in fiber, protein, thiamine, manganese, selenium, phosphorus, magnesium, zinc, copper and iron
  • Good source of pantothenic acid and potassium
  • Contain beta-glucans and antioxidant polyphenols
  • Reduce total plasma cholesterol and LDL-cholesterol levels, both risks for heart disease

Organic Sweet Potatoes

  • High in beta-carotene, vitamins A, B6 and C, fiber, thiamine, niacin, riboflavin, pantothenic acid, manganese, magnesium, potassium and copper
  • Good source of vitamin E, protein, calcium and iron
  • Potentially effective in preventing cardiovascular disease and cancer

Organic Beans

  • High in folate, fiber, protein, thiamin, magnesium, manganese, iron, potassium, copper and zinc
  • Good source of riboflavin, calcium and omega-3 fatty acids
  • Low glycemic index food
  • Potential to lower cholesterol levels

Organic Brown Rice (more expensive than white but still an affordable staple)

  • High in vitamin B6, fiber, niacin, thiamine, manganese, selenium, magnesium, phosphorus and copper
  • Good Source of protein, zinc and iron

Organic Cold Pressed (no heat used) Virgin Coconut Oil

MANY BENEFITS here.  Some camps suggest avoiding oils all together, suggesting fat is fat.  Others herald the benefits.  You’ll have to decide for yourself and be cognizant of balanced use in your diet.

Here are some benefits in a graphic from coconutoil.com:

Coconutoil_graphic

Organic Cold Pressed (no heat used) Extra Virgin Olive Oil

  • Good source of vitamins E and K
  • Contains antioxidant polyphenols (reduce LDL oxidation, inflammation and oxidative damage), monounsaturated fat and phytosterols (might help protect against cancers)
  • Multitude of data providing evidence for its prevention of cardiovascular disease thanks to the well-absorbed antioxidant, hydroxytyrosol (reduces LDL oxidation)

Organic Greens (such as Kale, Spinach, Arugula and many others often available in inexpensive mixed greens)

  • All generally high in fiber, protein, essential fatty acids, antioxidants
  • Good sources of calcium, iron, magnesium, potassium, copper and manganese
  • Kale and Spinach particularly high in vitamins C, A and K, folate, sulforaphane and antioxidants

REMEMBER:  Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy.  Minerals are derived from the earth and make their way into the food supply via plants.

Reference:  Superfoods, The Healthiest Foods on the Planet by Tonia Reinhard