A popular belief is that superfoods are expensive. But it’s not completely true. With proper knowledge, you can include a lot of affordable superfoods in your diet. After reading this article, you will know that a balanced diet doesn’t need to be expensive. Let’s start.
What is a superfood?
Superfoods are not a scientific category. But in a general sense, superfoods are the foods that have exceptional health and Wellness benefits due to their nutrient density and bioactive components. Superfoods often come with dense antioxidants and a number of vitamins and minerals. They also fight different chronic diseases, boost immune health, and boost metabolic health in many ways.
Check out the Basics of superfoods – Benefits, Types and Uses.
Do all superfoods are expensive?
There is a misconception about superfoods cost. They are expensive. Indeed there are some superfoods that is very expensive. But there are a lot of affordable superfoods as well. you can easily add in your every day balanced diet without spending much!
Let us show the affordable superfoods list below.
Affordable Superfoods List
16 Affordable Superfoods List
Before starting the list, note that we included all the affordable superfoods that are widely available in most places in the world. Depending on the region, some foods may cost more or less. But in general, you will find most of them at quite a reasonable price.
Here is the list of affordable superfoods –
1. Lentils: Protein and Fiber Power
Lentils are legumes rich in plant protein and fiber. It is a common food in Indian and Mediterranean diets. Lentils also contain a high amount of iron and vitamin B. It supports muscle health and digestion. With its high fiber content, you can also get blood sugar benefits. You can add it to soup or curry salad, or eat soaked lentils.
2. Frozen Berries: Antioxidants and Immunity
There is a rich source of antioxidants and vitamin C. But the fresh ones are often unavailable & expensive. But the frozen berries are convenient and affordable. That comes with Rich vitamins, antioxidants, and fibers. You can expect benefits like better immunity, protection from oxidative stress, and inflammation. Smoothies, desserts, and jelly jam are some of the dishes you can make with frozen berries.
3. Bananas: Potassium and Heart Health
Bananas are one of the cheapest and most available superfoods. You can find it year-round. They’re filled with high potassium, natural sugar, fiber, vitamin B, and quick energy. Banana can support heart health, blood pressure, Digestive health, and electrolyte balance. They have versatile uses. Apart from taking it directly, You can make bread, pancakes, oatmeal, smoothies, banana chips, etc.
4. Egg: Protein and Brain Function
Eggs are one of the underrated superfoods. They’re very affordable and available everywhere. It is packed with animal protein, choline, healthy fats, and vitamins. It supports muscle growth, Brain function, and digestive benefits. It is one of the stable breakfasts all across the world. However, there are debates about its negative impact. But one per day is safe for most people.
5. Oats: Fiber and Cholesterol Control
Oats are a whole grain popular as a breakfast option in many cultures. They’re often referred to as one of the best things you can eat for breakfast. It contains high soluble fiber, pectin, iron, and magnesium. It is known for its cholesterol-reducing and blood sugar-regulating effects. It is also high in antioxidants. Oatmeal, overnight oats, and oat cookies are some of the ways to enjoy it.
6. Cabbage: Cancer-Fighting and Digestion
Cabbages are known for their digestive and cancer-fighting abilities. It comes with good fiber, vitamin C, minerals, and glucosinolates. It can reduce inflammation and oxidative stress and lower the risk of chronic diseases like cancer. You can make cabbage rolls, soups, salads, and vegetable dishes with it.
7. Beans: Protein and Digestive Health
Beans are powerhouse of protein and fiber. Variants like black beans and chickpeas are affordable. They are filled with energy, protein, iron, fiber, folate, and other minerals. They support digestive health, heart health, blood sugar, and muscle health. You can make soups, tacos, veggie burgers, and curry with it.
8. Sweet Potatoes: Immunity and Beta-Carotene
Sweet potatoes are one of the best types of carbohydrate superfoods. The natural sweet root vegetable with a burst of beta-carotene, vitamin C, and other nutrients. It can improve eye health, boost immunity, and aid gut health. You can simply boil Sweet potatoes to enjoy. Sweet potato fries, soups, and pies are other things you can make with it. Please read Sweet potato – Nutrition, health benefits and more.
9. Green Tea: Antioxidants and Metabolism Boost
There are expensive and affordable green teas. But the nutrients are mostly the same. It comes with tons of antioxidants, catechins, and Amino acids that boost metabolism and wellness. It can also help burn fat, reduce inflammation, and improve brain function. Matcha smoothies and cold green teas are some of the ways to enjoy it.
10. Carrots: Eye Health and Vitamin A
Carrots are colorful root vegetables with lots of health benefits. It contains a high amount of beta carotene, antioxidants, and fiber. You can get improved vision, better skin, and digestive benefits from carrots. You can make salads, cakes, desserts, and sweet curry carrots.
11. Peanut Butter: Affordable Protein and Healthy Fats
Peanut butter is a creamy spread made with peanuts. It’s packed with protein and monounsaturated fat. Peanut butter is a good source of lasting energy. It supports muscle health, digestion, and nutrient absorption. You can make peanut butter sandwiches, smoothies, cookies, and protein bars with it. People, not energy, should avoid it.
12. Spinach: Antioxidants and Bone Health
Spinach is a dark leafy green with a lot of antioxidants and vitamins. It is full of iron, vitamin k, calcium, antioxidants, and other bioactive components. It can improve bone health, support blood cell production, and heart health. Curry, salad, and sauce are some ways to enjoy it.
13. Garlic: Immune Boost and Antioxidants
Garlic is a horrible superfood with tons of benefits. It is a rich source of vitamin C, sulfur compounds, and bioactive molecules like allicin. Garlic is known for its immune-boosting and heart health benefits. It can also reduce inflammation and oxidative stress. You can use garlic in curries, salads, pasta sauce, roasted garlic, and stir fries.
14. Chia Seeds: Rich in Antioxidants and Omega-3
Chia seeds are affordable, tiny, and a nutrient-dense superfood. Adding it to water creates a gel-like solution. It is high in fiber, Omega-3 fatty acids, and protein. It can support your heart health, digestion, and provide weight loss benefits. You can make chia pudding, smoothies, overnight oats, and baked goods with it. Read the organic chia seeds – healthy chia seeds you must know.
15. Yogurt: Gut Health and Probiotics
Yogurt is a fermented daily product rich in beneficial bacteria with proven effects. It contains nutrients like protein, calcium, b. Vitamins and a lot of probiotics. Yogurts can provide digestive and gut health benefits. It also supports bone health and better metabolism. You can enjoy it with oats, make smoothies, raisins, or yogurt-based recipes.
16. Tomatoes: Skin Health and Antioxidants
Tomatoes are Nutrient-packed fruits generally known as vegetables. It’s filled with a high amount of antioxidants and bioactive components like lycopene and vitamin C. It promotes skin health and boosts the immune system. It works better with pasta, sauce, salad, or in curry dishes.
Affordable Superfoods
Final Thoughts: Affordable Superfoods
A balanced diet is the key to good health. But don’t let expense come in your way to wellness. This list contains some of the best superfoods that you can get without breaking the bank. Note that we just glided along the surface, but there is a lot to know about each food. Just search in our website and enjoy.
Please read the balanced diet benefits, Tips.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
