Integrative Nutrition Blog

5 Superfoods You Can Actually Afford

May 14, 2015

Healthy foods, especially superfoods, have a notorious reputation for being expensive, and a lot of people use that as an excuse to grab fast food and sacrifice their health. 

We believe that high-quality food is the greatest investment you can make for your health, but we also understand that sometimes you just can’t afford to splurge on goji berries, chia seeds, and that fancy camu camu powder.

Fortunately, there are plenty of nutrient-packed foods proven to protect against cancer, prevent heart disease, lower blood pressure, and more – that won’t break the bank.  

It seems like a new superfood comes out every week, and it’s easy to forget about old faithful foods that actually boast a huge range of benefits. When you want to save some money, make sure you stock up on these five basics you can find in almost any grocery store! 

Blueberries: Blueberries contain lots of cancer-fighting antioxidants, fiber, vitamin K, manganese, vitamin C, and even copper.

Fiber supports digestive health and circulation, while vitamin K protects heart health and prevents osteoporosis. Manganese increases metabolism and regulates blood sugar levels, while vitamin C improves immunity and promotes cell regeneration for healthy, youthful skin. 

We love eating blueberries straight up, or blended into a delicious smoothie. Frozen blueberries are a great even less expensive option, and will give your smoothie an awesome creamy texture. 

Collards: Kale is all the rage, but have you heard? Collards are cool, too! And you will feel cool eating more greens, whatever they may be.

Collards protect against cancer, improve digestion, and support brain health. Just one cup contains 858% of your daily vitamin K needs. 

This superfood boasts vitamin B1, B2, B3, and B6, all essential for adrenal health, mental focus, and energy. 

Braised collards are delicious and nurturing, and this green leafy vegetable is equally as good in a massaged green salad. Collard leaves are also a fantastic substitute for tortillas, making it super easy and nutritious to make your burrito free or grains or gluten.

Sesame seeds: Chia seeds, flax seeds, and hemp seeds often come with a high price tag, but lots of people are forgetting that sesame seeds boast fantastic health benefits. 

Sesame seeds are a great source of fiber, selenium, iron, and magnesium. Selenium protects cells from damage and reduces the risk of infertility and prostate cancer. Iron is crucial for blood health and muscle tone, while magnesium greatly improves circulation and digestion.

We love sprinkling sesame seeds on our salads or even a nice dish of sautéed greens. These little seeds can also make a delicious heart-healthy crust on salmon, shrimp, or practically any other seafood. 

Millet: Millet is a hulled grain that can be cooked to a fluffy or creamy consistency, and it’s a delicious substitute for quinoa, which often comes in at a higher price point. 

Millet is a great source of magnesium, copper, phosphorous, and manganese. It’s said to protect heart health, aid in the development and repair of muscles and tissues, and lower the risk of type 2 diabetes, also known as adult onset diabetes. 

Millet is a great option instead of oatmeal as it’s much lighter and very soothing for the stomach. It’s also a great side dish or light main when tossed with sautéed vegetables and sprinkled with almond slivers or topped with avocado. 

Sweet potatoes: Sweet potatoes are often pigeonholed as those marshmallow-covered sugar bombs you only find at the Thanksgiving dinner table. Not so fast – when simply steamed or roasted with some high quality oil and sea salt, sweet potatoes are the ultimate superfood. They warm and soothe the digestive system and support elimination with their high fiber content. 

The natural sweet flavor also crowds out the need for sugary snacks like chocolate and cookies. When you eat more sweet vegetables like onions, squash, and sweet potatoes, you naturally crave less sugar and become healthier and more vibrant. 

Do you already eat any of these cheaper superfoods? If not, which one will you experiment with this week and how will you eat it?

Share in the comments below. We can’t wait to hear from you. 

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