The Coronavirus pandemic, among other things, has caused a serious economic crisis, and has forced us all to tighten our budgets. In times of uncertainty, we are all looking to only purchase the mere essentials, and healthy, nutritious food is one of them, being an important tool we have when it comes to Coronavirus prevention (among all other measures, recommended by WHO).
The good news is that eating healthy doesn’t have to break the bank and there are many cheap superfoods that pack a mighty antioxidant and nutrient punch, while still staying kind to your pocketbook. Read on and find out how to include more in your daily routine.
Tea tops our list as one of the best superfoods that money can buy because it packs a hefty dose of L-Theanine, which has a tremendous ability to tame anxiety. Tea is also chock full of antioxidants for your health. Some varieties have anti-aging properties. It’s also difficult to underestimate the restorative power of simply holding a steaming mug of tea in your hands after a long day. Green tea tops the charts as the most healthy, but you’ll also benefit from Chamomile or Lavender teas, both of which tame stress and aid with sleep.
Not just for St. Patrick’s Day, cabbage is a winner all year round and this versatile, budget-friendly cruciferous vegetable has one very important quality. It can help fight different types of cancer. It’s also full of anthocyanins, which help keep your brain sharp. As if you needed another reason to rush out and grab yourself a head of cabbage, remember that it’s very low in calories, so it’s kind to your waistline also! That’s a win, win, win.
It’s easy to see why carrots are a perfect food. Do you like what we did there? Budget shoppers will especially love that they can pick up these beta-carotene packed vegetables for a song. They’re full of Vitamin A and you can enjoy them raw, stirred into soups, heaped on top of salads or slow roasted to coax out their sweet, candied and deep flavor. Carrots are also a sure winner because they keep for a long time in your crisper.
Like other leafy, green vegetables, spinach also contains beneficial plant compounds. They have the ability to reduce inflammation and prevent cell damage, which helps prevent chronic diseases (16Trusted Source).
Incorporating spinach into your diet is simple. You can add it to salads, casseroles and soups. It can also be blended into smoothies for a nutrient boost.
Oats are a powerful little food that are loaded with nutrients including such heavy hitters as Iron, and Folate. Get the steel cut ones for the biggest nutritional bang for your buck, and you’ll enjoy a creamy, delicious experience that you’d never get out of one of those little instant packets. Don’t have time to cook in the morning? Make yourself overnight oats by simply combining oats, liquid (yogurt or milk) and toppings of your choice in a mason jar. By the morning you’ll have a satisfying and healthy breakfast.
Russet potatoes are an excellent source of nutrients and typically available for a reasonable price. On average, they cost about $0.56 per pound.
Regularly eating potatoes with the skin may benefit brain and immune system health. This is due to the significant amount of vitamins C and B that they provide. They also contain fiber, which supports digestion and appetite control
On average, dried lentils cost $1.39 a pound, so they are fairly affordable and quite healthy.
A cup (198 grams) of lentils provides a significant amount of nutrients, including 90% of your daily need for folate, 37% for iron, 25% for copper and 49% for manganese (69).
They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control (70Trusted Source).
What’s more, lentils contain antioxidants that protect cells from inflammation.
This smiling, yellow fruit often gets a bad rap as being overly carbohydrate-dense, but they are the perfect, potassium rich, superfood. Look at those lovely shining fruits just sitting on your counter looking sad. They are a superfood!
Don’t knock peanut butter. Not only is it delicious and versatile, it delivers many of the same benefits as more expensive tree nuts, such as improving cholesterol and lowering risk of heart disease. Peanut butter delivers heart-healthy mono- and polyunsaturated fats, vitamin E and zinc. Look for natural peanut butter (a brand that has just peanuts-and salt, if you insist-as the ingredients) to avoid partially hydrogenated oils and sugar.
You’ve heard it a zillion times: “An apple a day keeps the doctor away.” Turns out there’s more truth to that than you might think. Studies show apples have powerful health benefits, particularly when it comes to fighting chronic diseases. To get the most nutrition, enjoy the whole fruit-both flesh and skin. In addition to using apples in your favorite cooked and baked dishes, be sure to eat them fresh: important antioxidants can be lost in the cooking process.
You can get your entire day’s worth of vitamin C in a single orange. And we all know that large doses of Vitamin C can help prevent a cold or flu before it has gotten to you. Plus, oranges deliver fiber (3 grams in one orange) and water to keep you full for only 70 calories. Not only that, the orange color means it delivers vision-boosting beta carotene.
Cantaloupe is a nutrient-dense and affordable fruit, typically costing around $0.50 a pound.
One of its notable characteristics is its low calorie content. There are only 53 calories in one cup of cantaloupe, making it a weight loss friendly food (94Trusted Source, 95Trusted Source).
It’s abundant in some important nutrients, providing 106% of your daily need for vitamin A, 95% for vitamin C and 12% for potassium in a one-cup (177-gram) serving (96).
On average, kiwis cost only $2 a pound, and they have some powerful health benefits.
A medium kiwi provides 117% of your daily need for vitamin C, which is a major reason why eating them appears to support immune function (98, 99Trusted Source).
They are also high in fiber, vitamin K, potassium and antioxidants, all of which work together to protect your cells from damage and reduce the risk of chronic disease (99Trusted Source).
Berries are nutrition superstars and reasonably priced when you purchase them frozen. A pound of frozen, mixed berries costs about $3.50.
Their incredible antioxidant content makes them one of the healthiest fruits you can eat. In fact, berries are considered to be one of the best sources of natural antioxidants (85Trusted Source).
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! To easily incorporate more plant-based meals into your menu that will boost your nutrition intake and strengthen your immune system, Download The Complete Vegan Recipe Solution. It features 145 delicious meals, scientifically designed to support your health and well-being.
About The Author
We are a team of nutritional experts and vegan activists, who work 24/7 to bring you accurate, well-researched information that will empower you to make the right choices. Whether you are looking for in-depth nutritional advice, latest stories, or a mouthwatering recipe - this is the place!