Hey Friends! How’s it goin?
A couple weeks ago I shared some tips for eating healthy on a budget, but one thing I didn’t address was superfoods. When I was first toying with the idea of eating healthier I started with Google and at the time, ‘superfood‘ was an even bigger buzzword than it is now.
Almost every website I went to had at least one post or article about superfoods and their many benefits. I’d see post after post about foods I’d never heard of and sometimes couldn’t even pronounce: chia seeds, goji berries, tumeric, kefir, hemp seeds, kale…the list goes on and on.
The words were so foreign, I remember thinking that I’d have to revamp my entire life – including the language I spoke!! – to start eating healthy. And to top if all off, buying all those superfoods would get super expensive, super quickly.
However, I got the surprise of my life when I realised that superfoods weren’t as ‘new’ as they were made out to be. Yes, the word superfood may be relatively new and shiny and marketed for maximum effect, but what it represents definitely isn’t.
Unless you’ve been living off of only cup noodles and Coca-Cola your entire life, you’ve probably encountered superfoods before and maybe even eat them regularly.
Just not the really popular and exotic ones that get talked about most often.
What is a superfood really?
There’s actually no medical definition for the word superfood. But according to health.com superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals.
So, with that definition, can you see how NOT out-of-this-world superfoods are? Really, if you’re eating the rainbow, you’re eating superfoods. And there’s no need to shell out out your life’s savings to get them.
Don’t believe me?
[Tweet “5 common, inexpensive superfoods you can actually pronounce #healthyeating #budget”]
1. Garlic
This ‘smelly rose’ doesn’t just add amazing flavour to food, it actually has amazing healing properties as well. Garlic contains something called allicin that can help stimulate the immune system dramatically. It can also help prevent cancer, promote cardiovascular health and reduce inflammation.
And for some non-superfood-related bonuses, garlic has also been known to help with repelling vampires mosquitoes and getting rid of athletes foot.
Tip: Too much heat can distroy the allicin in garlic so try adding it to food after removing from heat for maximum benefits.
2. Red Bell Peppers
Fact of the day: Red bell peppers have off-the-charts levels of Vitamin C. One red bell pepper actually has double the vitamin C of an orange.
And we all know that Vitamin C is good for us. Even children have been using that fact to sneak second and third glasses of OJ since the dawn of time…or at least I did.
But in case you forgot, Vitamin C is great for your skin, eye, immune system and cardiovascular health and so much more.
Andddd, red bell peppers have a really high water content – more than 90% – so they can help keep you hydrated too.
3. Pumpkin
We know how much I love pumpkin, but I swear I’m not making up its superfood status!
Pumpkin contains vitamin C as well as phytonutrients like beta-carotene and beta-cryptoxanthin that can help improve vision, immune system function and even rejuvenate the skin. It also contains potassium which helps lower blood pressure and maintain bone health.
I’m thinking I shouldn’t wait till next fall to indulge in some more yummy pumpkin infused goodness 😀
4. Beans
‘Beans, beans, the musical fruit…’
I’ve already talked about the awesomeness that are beans, so I’ll be brief. Regardless of the dangers of eating undercooked beans, beans are a good source of high-fat protein, usually found in red meats, and are also full of heart-healthy nutrients. In addition to being a great source of vegetarian protein, beans also pack a high fiber punch so they keep you full.
Oh, and did I mention they’re cheap?
5. Broccoli
You remember broccoli? The once most-talked-about, must-eat green veggie that got thrown over for spinach and kale? Well, it’s still as healthy as always.
It’s no kale, but broccoli is definitely not a slouch in the nutrient department. It’s a great source of folic acid which can help prevent certain cancers, maintain healthy brain function and healthy cells. And, like red bell peppers, broccoli is choked full of Vitamin C so it has all those benefits too.
Not too shabby right?
What about you?
What superfoods do you eat often? Any less popular or lesser known superfoods to add?
Share in the comments!
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Originally Published in May 2014
Spaghetti Squash, Spinach, Salmon, Onions, Nori (Seaweed), Kelp, Green Beans & Chamomile!! Those are my super foods 🙂
GiGi Eats Celebrities recently posted…Serving Up Flex Tacos and Key Lime Pie Man-garitas
These are all things I have in my house! I need to make better use of them. Thanks for the suggestions 🙂 Visiting you from SITS 🙂
Amberly recently posted…Life in the Kitchen {New Series}
I had no idea red bell peppers had that much vitamin C. Wow.
Eggs and nuts (especially almonds/peanuts) would be two types of “superfoods” I eat a lot of.
I love spinach and kale. I throw a big bunch into my daily smoothie along with plenty of berries and protein powder. I never realized how nutritious pumpkin is. I have a recipe for a pumpkin smoothie that I think i have to begin using.
Visiting from SITS
Barbara @ http://www.allmylivesnow.com recently posted…Give yourself head-to-toe Love
Great post! With a new food fad every week, it’s nice to be reminded of the “basics” and how good they are for you. Especially because I live in Barbados and finding the trendiest foods are not an easy, or cheap, endeavour!
Ree recently posted…the latest and greatest race day gear
I could eat berries ’til the cows come home and they are one of the best ‘superfoods’ out there! It’s a win-win situation come summertime. I also love yogurt, avocado, broccoli, beans, and onions. I’ve been thinking about incorporating more chocolate into my diet as well (for nutrition, of course~!)
Rebecca recently posted…Thank God for Mondays
Love, love, love these five super foods! I use beans, broccoli and garlic often, but hardly the red bell peppers and pumpkin (unless it’s dessert or curry).
rika@vm recently posted…Taco Beer Flatbread Pizza with Roasted Corn & Poblano
I couldn’t agree more, certain “super foods” are also SUPER expensive or SUPER rare! My favorite super foods include Apple Cider Vinegar, Chia Seeds, Kale, and my beloved grain, Quinoa!
Beans and broccoli are my go to’s also spinach is pretty inexpensive and easy to add to anything. Just had some in my omelet.
Deborah @ Confessions of a Mother Runner recently posted…Butterscotch, Chocolate & Oatmeal Protein Bars
Yay to garlic! I like blueberries and I LOVE broccoli – since I was a kid. I didn’t know it counted as a superfood but perhaps my instincts were telling me. lol
Coach Henness recently posted…5 Snatchable Snacks
I honestly feel like any fruit or veggie could be called a superfood since they have so many amazing benefits. Blueberries are the first one that come to mind, followed by spinach and bananas… Probably because they were all in my smoothie this morning 😉
Amanda @ .running with spoons.com recently posted…. strawberry banana oat bars .
I think all REAL whole foods are “superfoods” in a sense! They all have their special awesome qualities!
Rebecca @ Strength and Sunshine recently posted…Orange Chocolate Chia Buckwheat Cereal
I eat a ton of berries and cherries, those are definitely superfoods with tons of antioxidants!! I love me some Garlic too!
Sue @ This Mama Runs for Cupcakes recently posted…Paris Marathon Recap–Part 1
I do eat all of those, but the beans. I love garlic and tend to put it in everything savory!
Elle recently posted…Sunday Run Day… Monday Insights
I eat all of these “super foods”. I like to think that if I just eat the way my grand parents did then I will be on the right track. All of the things we are ” getting back to” are all foods I grew up loving! Great post!
Stephanie recently posted…When Your Healthy Lifestyle is More Like A Healthy Dream
Great list!!! Even though I have heard of those “exotic” superfoods, it’s nice to know that the ones that aren’t I LOVE! I love garlic…and I love that bell peppers and broccoli are packed with Vitamin C.
Artney @ My Pretty Brown recently posted…Jeff Galloway’s Four Ways To Energize Your Day and Clear Your Brain
I am a pumpkin pancakes kind of gal. Love them!
Margo recently posted…Brooklyn Fit Chick Vlog 110: The AcaciaTV Subscription Giveaway @AcaciaFitness
Yes to taking the term superfoods of its pedestal! It’s true that most fruit and vegetables are powerhouses of nutrients without the need of attaching a superfood label. I actually think the term might turn people away from certain foods because that seems to wacky-bewitched.
Miss Polkadot recently posted…Good good links #86
Yes to taking the term superfoods of its pedestal! It’s true that most fruit and vegetables are t of nutrients without the need of attaching a superfood label. I actually think the term might turn people away from certain foods because that seems to wacky-bewitched.
Miss Polkadot recently posted…Good good links #86
Especially at this time of year, I eat a ton of berries. And spinach, peppers, kale, I’ve got beets roasting in the oven right now. : )
Marcia recently posted…CARA 10-Mile Race Report
Yum. I like all the superfoods!
Wendy@Taking the Long Way Home recently posted…CARA Lakefront 10 miler race report: PR and IPA
Good thing I follow the mindset of “there’s no such thing as too much garlic!”
Kathryn @ Dancing to Running recently posted…Weekly Training Log – Week of April 13th
i love red bell peppers and broccoli. pumpkin as well. all such great additions to almost any meal.
Courtney @ Eat Pray Run DC recently posted…Rock Your Core April Abs Challenge – Week 4!
I did not know about the garlic/heat thing…good to know! I know I should eat more broccoli but it just makes me gag lol. I hate saying that about any food but I just feel like it’s so dry or…idk! I can eat it if it has butter on it but obviously that is not very healthy 😉
Patty @ Reach Your Peak recently posted…Training in Paraguay
I’m feeling good – I eat most of these. Have absolutely NO INTEREST in pumpkin. Blah. LOL
Diatta @ Femme Fitale Fit Club recently posted…Product Review: April Fit Snack Box
I have a nutritionist oncologist that says “there really isn’t one main superfood” – to your point, all the whole foods are filled with nutrients that the body needs to be efficient and super. I make sure that I eat a ton of leafy greens from kale to spinach to collard greens. I’ve heard a ton about healing anti-inflammatory properties in turmeric, so I sprinkle turmeric and black pepper on soups, pastas and salads. I also believe lemon is a great choice, filled with vitamin C and properties that alkalize the body. P.S. I have a green smoothie that you would LOVE – my not-so-secret ingredient is pumpkin pie spice. 🙂
Caryn recently posted…Health & Wellness News & Info Recap, 4/20
Garlic and broccoli are two of my absolute favorites. Amazingly my kids looove broccoli too! Garlic is so great to toss into so many recipes and great roasted too!
Sandra Laflamme recently posted…Running and reflecting
I feel like this could be the making of one epic superfood dinner. Roasted pumpkin and white beans covered in garlic, broccoli and red peppers
Sam @ PancakeWarriors recently posted…Black Bean Quesadilla
Nice post! I could learn a lot from this! Time to add some new things to my grocery list!
Katie @ Huff ‘n Puff to Buff ‘n Tough recently posted…Dirty Girl Mud Run Chicago
Ii include super foods in every recipe and almost every meal. Great info Giselle.
jill conyers recently posted…5 Ways To Recharge Your Body and Mind
I love all of those except for peppers! I especially love garlic and pumpkin. Although probably not together. lol
Betsy recently posted…DailyLook Elite Box Review: April 2015
I need to remember pumpkin when I’m looking for additional orange foods. I love it, but I never think to buy it! Yum! I have and use everything else regularly.
MCM Mama Runs recently posted…TOTR: Running from Depression
On top of the 5 you mentioned that I include in my diet (*high-fives self*) I also use goji berries and raw cacao a lot in smoothies and oatmeal.
Stephanie (@FitMomTraining) recently posted…Mayhem Monday: Battling the ‘Mill
yessss. I eat all of those 🙂 and actually just had most of them in my lunch today!
Monique @ burpees to bubbly recently posted…Why I’m Over the Skinny Arm
I throw spinach and kale into my smoothies every day and usually have a berry/cherry mix in there as well.
I also love sweet potatoes for dinner or after a run!
Ange @ Cowgirl Runs recently posted…Running Friends are the Best Friends
Thank you so much for the info.