12 Budget Superfoods

healthy snacks to eat on-the-go

There are some foods that are strong enough to reduce heart disease risk, lower your cholesterol, prevent cancer, and yes, save you money. Often referred to as “superfoods,” these budget essentials have no side effects and many health benefits. Check out our complete list of Superfoods here.

Here are 12 Budget Superfoods:

1. Sweet Potatoes

This vegetable renews your skin by neutralizing wrinkles, decreasing the appearance of sun spots and revitalizing skin cells. Additionally, sweet potatoes are chock-full of beta carotene, an underappreciated antioxidant. A good winter staple, these delicious superfoods are loaded with energizing vitamins, like A, the B group and C. With sufficient fiber to regulate and maintain colon health, this budget superfood tops our list at number one, a value for only around fifty cents each.

2. Kale

Clocking in at number 2, there are few foods that can compete with kale when it comes to the benefits to your health and wallet. Why? Kale has minerals, antioxidants, and several beneficial vitamins, including calcium, vitamin C and the B vitamins. Also, this fiber-rich leafy green is packed with heart-healthy omega-3 fatty acids, proven to rid the body of harmful cancer-causing compounds. Known to relieve depression and enhance mood, kale is simple to prepare, pairs well with most meats, and a steal-deal at only seventy cents a cup. Learn more about the health benefits of kale here.

3. Black Beans
Black beans are another often-forgotten, unrealized sustenance that are capable of replacing your daily multivitamin and processed chicken patty. Loaded with vitamin B1, magnesium, iron, and folate, this superfood packs a healthy punch. What’s more, they have adequate protein, so they’re an excellent option for vegetarians. Because black beans have fiber for regulation of bowel health, and due to the fact that you can get a small bag or can for around only $1.00, they rate third on this list.

4. Apples
There is a good reason why they say daily apple consumption keeps the doctor away. This budget superfood has both antioxidants and phytochemicals, making them capable of fighting off the free radicals that cause disease. Low in calories and high in fiber, apples serve as a quick snack for the girl on-the-go. At only around forty cents each, this cheap sustenance makes it to number four on our list. Check our list of grab-n-go snacks here. 

5. Dried Cranberries

For serious healing power in a budget superfood, turn to dried cranberries, our number five pick. Put them in your muffins, add them to salads, or mix them in your dried cereal. An added benefit of this low cost nutrient is that they offer relief of urinary pain and prevent infections. For only fifty cents a cup, enjoy the unique taste and benefits of this fruit.

6. Eggs

Well, it’s official:  mom was right! Eggs are a nutritional superfood, affordable at around twenty-five cents each. Loaded with zeaxanthin, lutein, and essential vitamins, this budget essential can be packed along as a protein snack when you are out and about town. Because they keep you healthy and keep your wallet happy, they come in at number six. Learn more about why you should start your day off right with a protein-packed egg breakfast here. 

7. Mango

Delicious and nutritious, we put mango at number seven on the list. Just one serving gives you 80% of your daily vitamin C, in addition to potassium, vitamin A, and fiber. Added to yogurt with a hint of honey, mangos make great additions to smoothies. For only sixty cents each, this budge superfood is a peel-and-eat snack you should always keep around. Try our Green Tea Mango Smoothie!

8. Salmon

At number eight, salmon is a superfood that is also underappreciated and often forgotten. With omega-3 fatty acids, vitamin D, and minerals, this fish lowers heart disease and cancer risk. Because it is reasonably priced at around ninety cents a serving, in addition to a healthy alternative to the fast-food burger, salmon makes our list at number eight. Learn more about why salmon is a superfood here.

9. Quinoa

At $1.00 per pound, Quinoa is a budget superfood that works as a fabulous source of protein. Loaded with calcium, magnesium, potassium, phosphorus, zinc, and iron, this budget sustenance offers a healthy option for vegetarians. We rate it number nine because it can replace meat on your plate while adding dollars to your wallet. Try one of these 6 Quinoa Recipes that Melt Pounds.

10. Flaxseed

Another oft-forgotten nutritious food, flaxseeds have omega-3 fatty acids, calcium, and magnesium. Throw them in your salad, sprinkle some over Chinese dishes, or toss them in your meatloaf. With over 75% of daily vitamin E per serving and a steal-deal at around $1.00 per bag, we rate this budget superfood number ten.

11. Oatmeal

You’re probably aware of the immune-boosting, heart-protecting, and inflammation-reducing benefits of oatmeal. This budget superfoods gives you zinc, iron, and antioxidants at around thirty cents a serving. Because you can keep your cholesterol low while maintaining your finances, oatmeal is our number eleven cheap essential. Give our delicious and nutritious Apple Cinnamon Oatmeal a try.

12. Spinach

Popeye was onto something, so it seems. Spinach requires no cheerleaders or marketing for its strengths. This budget superfood is our number twelve pick because it has fiber, vitamin E, protein, several B vitamins, and vitamin A. Don’t forget about calcium and iron, either. Easily purchased at around seventy cents in the produce department, this is one green to envy. You’ll love our Roasted Pear Sandwich with Baby Spinach!

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Kym Votruba

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