Trying to eat healthy can feel a bit overwhelming sometimes. The supermarket is packed with more choices, then you can shake a stick at.
And if you’re on a budget? Forget about it.
But there IS a way to eat healthy and get more bang for your food buck. And that’s to turn to superfoods.
In fact, nutrient-dense superfoods are one of the BEST ways to make the most out of every dollar you drop on food. And they can help assure that every calorie you consume has a purpose.
Keep reading, and I will show you how to make the most of your food budget WITHOUT breaking the bank.
3 superfoods to add to your menu today
Superfoods don’t have to be exotic. They certainly don’t have to have unpronounceable names.
And they don’t even need to be expensive!
In fact, three everyday foods you can pick up at your local grocery store TODAY pack an incredible nutritional punch. And every one of them has more than earned its spot on this list of superfoods.
Superfood #1 – Avocados:
I’ll admit avocados look a little funny. But they TASTE terrific.
Plus, they’re packed from pit to skin with critical nutrients. Making them a natural fit for your superfood menu.
Hidden beneath the skin of these strange looking little green fruits are a bunch of healthy…
- monounsaturated fats
- antioxidants
- carotenoids
- vitamins
- minerals
And they’re also a good source of vitamin E, potassium, B vitamins, fiber, and folic acid.
And all those nutrients deliver some real-world benefits.
Avocados can help lower inflammation, for example. And that includes the kind of chronic, body-wide inflammation linked to most major diseases from diabetes to heart disease.
The monounsaturated oleic acid found in this superfood is a natural inflammation fighter. And that means it could lower your risk for heart disease and cancer.
And a specific sugar found in avocados, called AV119, has been shown to lower inflammation in skin cells as well.
The carotenoids, tocopherols, and other phytonutrients in avocados could also help reduce your risk of cancer. In fact, one compound in particular called avocatin B has been shown to target and kill certain kinds of cancer cells, without harming the healthy ones.
Avocados are high in blood pressure regulating potassium. Which means regularly indulging in this creamy, delicious superfood could help lower your risk for heart attack and stroke as well.
And the rich mix of healthy fats found in avocados, including oleic acid, could help improve your cholesterol balance, lowering LDL and triglycerides while raising healthy HDL.
Superfood #2 – Kale:
Leafy greens are rich in several essential nutrients. But kale, in particular, is bursting with healthy vitamins, minerals, and antioxidants making it a TRUE superfood.
In fact, it’s one of the most nutrient-dense superfoods you can find, even exceeding the recommended daily amount (RDA) on vitamin A, K, and C.
A cup of raw kale delivers about 134 percent of your RDA of vitamin C. Vitamin C is a potent antioxidant that we must get from our food. And studies have found diets high in C are linked to a lower risk for heart disease, stroke, and certain types of cancer.
Plus, researchers say vitamin C can help lower LDL and triglycerides.
Kale contains an astonishing amount of vitamin K. A single cup can provide over six times the RDA on this critical vitamin that your body uses for blood clotting.
Studies have found cruciferous veggies, which includes kale, could lower your risk for cancer.21,22 And kale contains several compounds, such as indole-3-carbinol and sulforaphane, which researchers say may help protect you against the disease.
If you’re concerned about your eyesight, this superfood may be able to help. Kale is an excellent source of both lutein and zeaxanthin. Both nutrients could help lower your risk of macular degeneration and cataracts.
And kale provides several essential minerals that lots of folks tend to miss out on including calcium, magnesium, and potassium
Superfood #3 – Salmon:
Fatty fish such as salmon is a terrific source of omega-3 fatty acids. Plus, these superfoods provide several critical micronutrients that most folks just don’t get nearly enough of.
Regularly eating natural anti-inflammatory omega-3s can help slash your risk for developing a long list of chronic illnesses including…
- heart disease
- cancer
- inflammatory bowel disease
- rheumatoid arthritis
- neurodegenerative disease
- psychiatric problems.28,29
Salmon also brings a healthy amount of selenium, potassium, magnesium, and B vitamins to the table. And experts say the delicious superfish could help raise your healthy HDL cholesterol while lowering your triglycerides.30
There is one catch, however. You should choose wild-caught salmon rather than a run of the mill farmed salmon whenever possible.
Farmed salmon are typically exposed to pesticides and antibiotics. But wild-caught salmon tend to have a better omega-6 to omega-3 balance.
Other nutrient-dense superfoods that deserve a spot on your menu are almonds, blueberries, spinach, mushrooms, garlic, eggs, liver, shellfish, and dark chocolate.
Make sure you’re making the most out of your food budget. Choose more of the healthiest, nutrient-packed superfoods you can find your grocery store.
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