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Top 10 Super Affordable Superfoods
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The word superfood is thrown around a lot nowadays, mostly because there is no real definition. Most people would accept a definition that says a superfood is a fruit or vegetable that is high in vitamins, minerals, fiber, and antioxidants. Many people think that superfoods are expensive, but they don’t have to be. Take a look at the top 10 superfoods that can fit into even a modest food budget.
1. Eggs
For a little package, eggs pack in a whole lot of nutrition.
Egg whites have a whopping 4 grams of protein.
SEE ALSO: 9 Tips to Achieving the Perfect Hard Boiled Egg
The yolks are full of some serious vitamin D, xeanthanin, and lutein, all important for healthy eyesight. All this nutrition for a measly 80 calories per egg.
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2. Beans
Beans are perhaps best known for their high fiber (and for being a magical fruit) but they are also full of vitamins and minerals. Vegans, take note, beans are also a super source of plant based protein.
Garbanzo beans and black beans are super low on the glycemic index which means if you are a diabetic, you can still enjoy beans. A full pound of beans is generally less than two dollars, and even less if you are willing to buy them dried and cook them yourself.
Try using your slow cooker for beans and you can have hot beans ready for your dinner by the time you get home.
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3. Tea
OK, so tea is not a ‘food’, but it is super healthy for you.
Green and black teas are both loaded with antioxidants which improve the immune system and are heart healthy.
In fact, one scientific study showed that those who drank a minimum of 12 ounces of tea every day were 50 percent less likely to have a heart attack than those who drink little or no tea.
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4. Blueberries
Everyone loves blueberries and no matter what time of year it is, you should enjoy some. Studies show that those healthy antioxidants that blueberries are famous for only double when they are frozen!
They are rich in manganese, vitamins C and K, which makes blueberries one of the best superfoods around. They are a perfect snack for diabetics as well because they are low on the glycemic index.
In most areas of the country, you will find that blueberries are not as expensive as raspberries or blackberries and they are available frozen all year long.
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5. Fatty Fish
Some types of fish, such as halibut, can be so expensive that they are out of the reach of many families.
Many times, buying frozen fish is a cheaper option. Fatty fish are high in iron and those important omega-3 fatty acids that are super important to an overall healthy diet.
Try buying canned salmon, which is generally not factory farmed and is much cheaper. Read more about contaminated fish you shouldn’t be eating.
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6. Potatoes
Although some people avoid potatoes because they have a high glycemic index, they still have a ton of vitamins and minerals that make them worth eating, especially when you eat the skins.
Super rich in potassium, which can help lower blood pressure, potatoes are definitely worth a second look.
Don’t remove potatoes from your diet; just watch what you put ON your potatoes as this is the main problem with this veggie.
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7. Kale
You knew this would be on the list, didn’t you? Kale is one of the undisputed superfood king.
One serving of cooked kale (one cup) has more than 10 times the daily value of vitamin K, which is super important for healthy bones and blood clotting. It also has more than 3 times the daily requirement of vitamin A, and is high in zeaxanthin and lutein.
On top of all that, it’s pretty darn tasty stuff!
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8. Almonds
This list just gets tastier! A one ounce serving (which is about 23 nuts) has 37 percent of your vitamin E requirement for the day.
Most Americans are deficient in this important vitamin. They also have some calcium, folate, and fiber as well.
Did you know that one serving of almonds have as many flavonoids as a cup of green tea? And all for a tiny 162 calories.
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9. Lentils
Lentils are super popular in other parts of the country, but not so much in the USA, even though they should be.
Just like beans, lentils are packed with protein (with about 9 grams per half cup), and fiber, which makes them super heart healthy. Lentils are quicker to cook than beans, though.
So if you forgot to put beans on the stove, lentils cook up in as little as 15 minutes, which makes them the perfect side dish.
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10. Oats
Oats are loaded with soluble fiber, as much as 3 grams per serving.
Research studies show that increasing your soluble fiber intake to about 5 grams per day will drop your cholesterol by as much as 5 percent. Avoid those little sugar filled oatmeal packages, instead, opt for steel cut oats.
All of the above superfoods are packed with important nutrients and are still reasonably priced. Be sure you eat plenty of these superfoods in addition to a diet filled with plenty of raw, organic fruits and veggies for the best possible health.
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