5 affordable “superfoods” to add to your next grocery haul


Health doesn’t have to be expensive.

Most nutritionists love to chat about the “power of superfoods.” But Ansley Hill, a registered dietitian nutritionist, explains that “The term was coined for marketing purposes, to influence food trends and sell products.” Most superfood taglines are nothing more than clever marketing, scouring for your extra dollar.

This doesn’t mean that your trip to the over-priced health food market is all in vain, nor does it mean that you should entirely cut out that supposed “fountain of youth” fruit you’ve been devouring. Instead, you can think of every natural food as a kind of “superfood.”

Superfoods don’t have to be expensive. In fact, some of the cheapest and most uncelebrated items in every grocery store are actually superfoods with remarkable benefits. Katherine D. McManus, MS, RD, LDN claims that “No single food — not even a superfood — can offer all the nutrition, health benefits, and energy we need to nourish ourselves.”

So if you want to consume some of the healthiest foods this planet has to offer without breaking your bank, here are five inexpensive “superfoods” to add to your next grocery haul:

Luscious Leaves

Dark leafy greens (the darker the better) are rich in the following nutrients:

●       Calcium (essential for women, since most women are calcium deficient)

●       Iron and magnesium (reducing painful menstrual cramps) 

●        Vitamin C

●        Immune system support

●       Fiber (a cleansing agent)

The Chinese Wonder Drug

Green tea has been around for thousands of years, and we are still unearthing the full spectrum of its benefits. Packed full of antioxidants (immune system boosters) and polyphenolic compounds (anti-inflammatories), these teas average about three to five dollars for a pack of 20.

A Load of Beans

Legumes (beans) are nutrient rich without a hefty price tag. Common legumes include soy, lentils, peas, peanuts and even alfalfa. They provide iron, calcium, magnesium, zinc, B-vitamins, soluble and insoluble fibre and phytonutrients.  According to the Oral Cancer Foundation, these phytonutrients work as antioxidants, enhancing your immune system, altering estrogen metabolism, killing cancer cells and repairing your DNA. 

Italian Magic

Garlic has been a hot research topic throughout the last decade. But the Italians, Greeks, Romans and Egyptians have been using garlic for thousands of years for its pungent taste and remarkable healing properties. An excellent source of manganese, vitamin B6, fiber, vitamin C and selenium, a daily dose of garlic can reduce blood pressure, improve cholesterol, boost the immune system and lower risk of heart disease.

The Gingers

Ginger, a flowering root from China, is well known for its healing powers. However, its close cousin, turmeric, has gained recent popularity via studies, health food blogs and magazine articles. Both reduce coughs, indigestion and the common cold. Turmeric is a source of “curcumin,” which reduces inflammation. It aids patients with bowel disease, pancreatitis and arthritis. According to a recent study by UCLA, curcumin also helps with memory in older patients who consumed turmeric regularly over a 28-week period.

Jasmine Maya Royce is a passionate lifestyle and travel writer. She has been a contributor to such outlets as Lonely Planet (UK), Brentwood Living (US), Splash Magazines (US), Elle Deco (UK), Rova (US) and many more. Follow her adventures on Instagram @jasminemayaroyce