5 affordable superfoods to perma-stock at home
Superfoods? What exactly is the deal with them? As we all know, it’s not going to grant us with Avengers-like superpowers, cure us of anything, or prevent diseases; but they are high in wonderful nutrients and antioxidants (though they could sometimes cost a bomb).
But because we all deserve to be super, here are some great and affordable alternatives that are just as nutritious as the usual expensive superfoods!
What are superfoods?
Superfoods ain’t gonna do magic, but they do contain beneficial nutrients and antioxidants that are able to provide positive health benefits. Although they’re good for us, we should not completely rely on it as having a balanced diet of a variety of foods like wholegrains, fruits, vegetables and lean meat is important for a healthy lifestyle.
Picture credits: http://www.learningtoeatallergyfree.com/2012/02/fun-with-chia-seeds-making-chia-seed.html
Both flax and chia seeds are an awesome addition to smoothies and salads as they’re rich in fibre, healthy fats (omega 3 fatty acids), protein, and other great nutrients. Chia seeds are slightly higher in fibre and calcium, while flax seeds are slightly higher in omega 3 fatty acids, so it’s ideal to have a good mix of both!
usual price: $38.40 (500g)
Picture credits: https://nutritionalthinking.wordpress.com/2013/02/06/what-and-how-to-eat-when-your-gallbladder-doesnt-work/
Both salmon and sardines are a great source of omega 3 fatty acids, which are good for heart health. Both fishes have similar amounts of omega 3 fatty acids but sardines may triumph over salmon as it has three times as much vitamin B12! However, do be wary of having too much canned sardines as it tends to be high in sodium because of the brine. Cut down on too much sodium by avoiding the brine when you have canned foods.
usual price for sardine: $1.50 (115g)
usual price for salmon: $7.95 (300g)
Picture credits: https://www.yuppiechef.com/spatula/kale-broccoli-chickpea-stir-fry/
Kale is overrated. It’s been overly hyped by celebrities and the media and really is overpriced, especially in Singapore. Instead of splurging on kale, have broccoli instead! They’re almost on par in terms of nutritional value. While broccoli has more vitamin C and sodium than kale, kale is higher in vitamin A and K!
usual price for brocolli: $3.25 (550g)
usual price for kale: $9 (300g)
Picture credits: http://www.laaloosh.com/2014/05/14/quinoa-and-lentil-salad-recipe/
Between lentils and quinoa, I’m afraid that I’ll have to announce lentils as the winner. 1 cup of cooked quinoa and lentils offer almost the same amount of calories, but lentils contain 16g of protein while quinoa only contains 5g. But of course, they’re both good for you and contain essential B vitamins and iron, lentils contain significantly more iron and folate, which is needed to make red blood cells and DNA.
usual price for lentils: $3.15 (400g)
usual price for quinoa: $12.90 (500g)
Picture credits: http://myhalalkitchen.com/saffron-road-crunchy-chickpeas-and-t-shirt-giveaway/
It’s not one over the other for this one! Both contain similar amounts of fibre and protein and though nuts contain more healthy fats, chickpeas are lower in calories. They also contain different types of nutrients, so it’s best to include some chickpeas into your nut mixes. 🙂
Choose over 50 varieties of nut mixes and more at www.boxgreen.co (shameless self-advertising, but #truestory).
Do remember to include these foods in a balanced diet of wholegrains, fish, lean meat, fruits, vegetables, and healthy snacks like nuts, seeds and dried fruits to reap the full benefits of these powerful superfoods!