Our diet is constantly a talking point. What should you include and what shouldn’t you? Recently, sweet potato, kale, and quinoa received the vote of confidence. However, is the healthy eating phenomenon worth the increase in the cost of our weekly shop? To be classed as a superfood, the product must provide a large quantity of nutritional value and antioxidants.
Here, alongside evergreen shrubs and grow your own veg suppliers, Suttons, we discuss whether certain superfoods are as beneficial as they’re made out to be:
This tropical delight can provide up to 25 grams of quick-digesting carbohydrate in every cup served. It’s bursting at the seams with over 20 vitamins, minerals and antioxidants and is thought by many to be one of the tastiest ways to support a healthy lifestyle. The fruit can rapidly boost your energy at a time when your body needs it. If a mango by itself own doesn’t appeal, try a chicken mango salad. A great way to get the most out of the mango in a tasty, light and cheap dinner.
While this little fish is very strong-smelling, it’s also packed with nutrients and can help reduce inflammation and promote bone, heart, and skin health. A single can of sardines contains more calcium than a glass of cow’s milk — 300mg! As well as this they are high in vitamin D and, like avocado, have a great omega 3 fatty acid profile. Some of its great qualities include immune-boosting properties due to its high amount of selenium. This is normally found on its skin, so don’t go skinning this fish! The skin also helps your skin, aiding conditions such as psoriasis.
Sardines are a great option since they are relatively cheap and also keep you full after eating them. A recipe to rely on could be fresh sardines on toast with sweet pickled red onion.
The taste and texture of avocado has allowed it to dominate the restaurant menu lately. It offers a host of vitamins, including A, C, D, E and K, as well as folic acid, magnesium, potassium, Omega 3, lutein, and fibre.
Some may call it a greasy fruit, but this grease is mainly omega 3 type. This can contribute to lowering your cholesterol to prevent heart disease. The grease can be used instead of butter or oil when cooking and the actual flesh can also be used to create hair and face masks. Super, right? While it can be produced in forms including soups, juice, toast, salads, and smoothies, a cheap way to incorporate avocado into your diet is by creating a budget brunch of guacamole bread that can cost as little as 76p a head.
Although this can often be confused for a grain, this seed packs a lot of nutritional goodness. Featuring all 10 essential amino acids, quinoa is understood to be a complete protein which can help your muscles repair. Due to it being a complex carbohydrate, offering 46 grams each cup, it provides longer lasting energy.
It is higher in fibre than most grains it is also gluten free. It has a low glycemic index which can help be part of a lower calorie intake. With many believing quinoa is an expensive commodity, a quick and easy cheap recipe is spinach and mushroom quinoa.
Another powerhouse of nutrients is the sweet potato. It’s jam-packed with carbohydrates, minerals and antioxidants, as well as being a great source of potassium. This, according to studies, aids muscle tissue repair and can help prevent fatigue in your muscles. Their fibre content is higher than the average potato and, when combined with the likes of magnesium, the sweet potato can help improve your digestion. Elsewhere, they are an effective remedy to curing congestion of the nose, which can help relieve asthma and treat bronchitis. Other benefits are said to include a boosted immune system, helping to cure stomach ulcers, and maintaining the body’s water balance.
Normally more costly than the regular spud, the sweet potato can offer a great deal more goodness. For a tasty recipe look no further than the old staple shepherd’s pie. Simply replace the normal mashed potato topping with sweet potato and you’re onto a winner!
Of course, we know that certain fads will quickly disappear. Howerver, these five superfoods appear to be in it for the long run! With so much goodness to offer, they don’t have to be part of an expensive recipe and by researching meals, you can incorporate into your diet without adding too much cost to your weekly shop.