Body
Best value superfoods revealed
Superfoods, by definition, are foods densely-packed with an uncommonly high amount of nutrients, antioxidants and other health benefits. However, if you’ve ever sought out one of these superfoods, you might have noticed just how big a dent they can make in your weekly shopping budget.
To help you get the most out of these foods without breaking the bank, taste.com.au nutritionist Chrissy Freer has put together a list of the top ten best value superfoods around.
- Quinoa – This ancient seed is high in protein (complete with all the essential amino acids), fibre, manganese and is also a source of phosphorous, magnesium and folate. It has cancer-fighting properties and can help prevent diabetes and heart disease.
- Watercress – This leafy green is packed with antioxidants and nutrients such as beta-carotene, vitamin C and iron. Watercress can boost immunity, prevent cancer and even assist those with thyroid conditions.
- Blackberries – Like blueberries, antioxidant-rich blackberries contain anthocyanins – plant pigments with cancer- and heart disease-fighting properties – and are a great source of fibre, vitamin C and folate.
- Chia – Despite their tiny size, chia seeds are incredibly high in omega-3 fatty acids, which are not only essential for cardiovascular health but can also prevent cancer and diabetes, improve mental health and relief joint stiffness. They’re also high in omega-6s, fibre and protein.
- Almonds – These delicious nuts are densely-packed with protein, fibre and heart-friendly mono and polyunsaturated fats. In addition, a single 30g serve provides over 70 per cent of the recommended daily vitamin E intake, essential for maintaining healthy red blood cells and muscle tissue.
- Eggs – Just two eggs contain 12 grams of protein, not to mention vitamins A, B12, D, iodine and iron. Eggs are also one of the few vegetarian sources of vitamin B12, which is essential for brain health and a strong immunity.
- Cottage cheese – Another vegetarian source of vitamin B12, only half a cup of this low-kilojoule superfood provides an impressive 16 grams of protein. It’s also high in calcium and magnesium, and much lower in fat than other cheeses.
- Black beans – Black beans are a phenomenal source of fibre (8 grams per half cup, to be exact) and protein. Plus, their dark colour indicates a rich source of disease-fighting anthocyanins.
- Sardines – Cheap and delicious, sardines are an affordable and rich source of anti-inflammatory omega-3 fatty acids. In addition, these tiny fish are filled with protein and won’t make a big dent in your daily kilojoule intake.
- Kangaroo – As strange as it may feel to eat our national animal, roos are ultra-lean and mineral-dense sources of protein. In fact, Skippy is slightly higher in iron than beef. It also contains zinc, essential for immunity, healthy cells, growth and development.