Trawl any blog about healthy eating and the number of ingredients you need to compile a “healthy” meal can seem overwhelming and cost prohibitive. While there are certain benefits to new age superfoods such as spirulina, chia seeds, raw cacao or goji berries, there are many conventional, easily recognisable foods that are actually superfoods in their own right.
In a world where chia seeds, quinoa, raw food products and nut flours are placed at a price point out of range for a lot of people, it can be difficult to make nourishing food choices without sacrificing your entire bank account.
So, we’ve compiled a list of five foods that were powerhouses of nutrition long before the term ‘superfood’ entered mainstream use. Having this extra money also means you can prioritise spray free or organic produce where available.
Eggs
At around 60 cents per free-range egg you can’t really get a better more cost effective form of nutrition.
They contain loads of different vitamins, potassium, and B vitamins such as folic acid much needed for the healthy growth of human eggs.
Don't be caught out by the dieting dogma of eating just the egg whites. Eating the egg whites alone will reduce the amount of fat you consume but you will lose up to 90% of the nutrients contained within an egg. Furthermore, the enzymes your body requires to break down and absorb the egg whites are held in the yolk. Makes sense right? Eat real food, eat the whole food!
The best way to eat eggs is unscrambled, when the yolk is broken and exposed to high heat some of the nutrition is lost. Poached or boiled eggs are the best.
Salmon
Oily fish such as mackerel, sardines, tuna and salmon are all great sources of nutrition and protein. We all know about the benefits of omega-3 fatty acids. Benefits happen for your entire body, including the brain, eyes and heart muscle and a correct ratio of Omega 3s to Omega 6s can help lower blood pressure.
In conjunction with vitamins A and D, amino acids and selenium, omega-3 fatty acids protect your nervous system from the effects of aging.
Leafy Greens
One of our core nutrition principles here at BePure is to include leafy greens with every meal.
Green leafy vegetables are any vegetable that has edible leaves. This includes kale, spinach, silver beet, beetroot leaves, lettuces, microgreens but can also include green herbs such as parsley and coriander.
Green leafy vegetables are a mineral-rich food and are especially beneficial for muscle and tissue strength when consumed on a regular basis. In addition, they contain high levels of chlorophyll which helps to detoxify the lymphatic system, blood and your liver.
Use them in salads, stir fries, steam them or add them to green smoothies for a perfect start to your day.
Avocados
Things don't get more super or versatile than an avocado. It makes amazing guacamole, turns a smoothie into a creamy treat and is the cornerstone of delicious green dressings.
Avocados contain vitamins C, E, B6 and K, potassium, riboflavin, pantothenic acid, niacin, lutein and fibre.
They also contain monounsaturated fats which can help to lower blood cholesterol. Lutein is said to lower the risk of macular degeneration and eye diseases associated with aging. It also helps maintain healthy skin.
Blueberries
Delicious, sweet little morsel, blueberries are extremely high in antioxidants. We have access to them year-round thanks to the frozen foods section of your local supermarket or health food store.
Use them in a smoothie, on top of chia seed puddings or toss them through a salad for a burst of sweetness.
Blueberries amazing antioxidant value is found in polyphenolic anthocyanin , carotene-B, lutein and zeaxanthin. These compounds help the body to get rid of harmful oxygen-derived free radicals. This protects the body against cancers, the signs of aging and infections. They also contain vitamins C, A and E plus some B-complex vitamins: niacin, pyridoxine, folates and pantothenic acid which help the body metabolize carbohydrates, protein, and fats.
So, if you’re running on a tight budget try incorporating some of these natural nutritional powerhouses. You can take steps towards greatly improving your health, while still having money left over for other enjoyable things in your life.
