These days, super foods are all the rage. These foods are considered the most nutritious foods densely. Most of them are based on plants and some are dairy and fish.
Several famous superfoods such as chia seeds, acai and goji berries appear to be expensive and may not be suitable for mixing in any meal. Fortunately, there are other super foods that are easier to find and that will not break your pocket.
Here are some of the economical and nutrient-rich super foods that can be poured into each snack and meal:
Peanut butter can be easily found at any grocery store. It is a rich source of essential nutrients, folic acid, vitamin E and niacin. Apart from this, it also contains 7 grams of protein and is low in saturated fat and cholesterol. With 190 calories per 2 tablespoon serving, peanut butter can also provide lasting energy
Amy Goodson, registered dietitian and nutrition communications consultant based in Dallas, commented that:
“It’s a tasty way for a carnivore or vegetarian to add healthy proteins and fats to their day.”
This type of whole grain has beta-glucan, which is a soluble fiber that helps eliminate cholesterol from the digestive tract. In addition, it also reduces blood sugar and regulates insulin.
“Barley is perfect for people with prediabetes, diabetes, high cholesterol levels or those who simply want a healthier heart and body.”
This vegetable is a good source of fiber that keeps your intestinal bacteria happy. It is also full of vitamin C and glucosinolates, which help decrease the risks of certain cancers.
Marisa Moore, registered dietitian nutritionist based in Atlanta, recommends eating broccoli as an accompaniment, based on a healthy salad or pasta.
In this refreshing summer fruit, you will find 90% water, which helps keep you hydrated, especially during the hot weather. On the other hand, it is also high in nutrients such as choline and L – citrulline which help in neurological and muscular health, as well as lycopene and vitamin C.
This vegetable tuber is full of nutrients and fiber making it an excellent alternative to carbohydrate-rich foods. One cup of jicama (130 grams) contains 23% of the recommended daily intake (RDI) for fiber in women and 17% of RDI for men.
“Since the average adult consumes only 14 grams of fiber per day, adding even a small amount of jicama to your plate can help you reach your daily goals. One cup of jicama also contains 12 grams of carbohydrates and 44% of the RDI of vitamin C. ”
Look no further than lentils if you prefer sources of plant-based proteins. A cup of cooked lentils contains 5 grams of protein, 8 grams of fiber, 115 calories and a lot of folate and iron.
Beans help maintain a healthy bowel and stimulate your immune system, since it is loaded with B vitamins, magnesium, iron and fiber. It helps reduce the risk of heart disease and diabetes and promotes weight loss by increasing satiety. Beans are also a perfect source of non-animal protein.
Manuel Villacorta, a registered dietitian and author of “Flat Belly 365” recommends beans as the superfood of choice.