On A Budget? Try These 6 Affordable Superfood Staples

Superfood staples for good health, that won’t break the bank!


Here’s why these low-cost superfoods are so super:

Organic Oats

  • High in fiber, protein, thiamine, manganese, selenium, phosphorus, magnesium, zinc, copper and iron
  • Good source of pantothenic acid and potassium
  • Contain beta-glucans and antioxidant polyphenols
  • Reduce total plasma cholesterol and LDL-cholesterol levels, both risks for heart disease

Organic Sweet Potatoes

  • High in beta-carotene, vitamins A, B6, and C, fiber, thiamine, niacin, riboflavin, pantothenic acid, manganese, magnesium, potassium, and copper
  • Good source of vitamin E, protein, calcium and iron
  • Potentially effective in preventing cardiovascular disease and cancer

Organic Beans

  • High in folate, fiber, protein, thiamin, magnesium, manganese, iron, potassium, copper and zinc
  • Good source of riboflavin, calcium, and omega-3 fatty acids
  • Low glycemic index food
  • Potential to lower cholesterol levels

Organic Brown Rice (more expensive than white but still an affordable staple)

  • High in vitamin B6, fiber, niacin, thiamine, manganese, selenium, magnesium, phosphorus and copper
  • Good Source of protein, zinc, and iron

Organic Cold Pressed (no heat used) Virgin Coconut Oil

Some camps suggest avoiding oils altogether, suggesting fat is fat.  Others herald the benefits.  You’ll have to decide for yourself and be cognizant of balanced use in your diet.

Organic Cold Pressed (no heat used) Extra Virgin Olive Oil

  • Good source of vitamins E and K
  • Contains antioxidant polyphenols (reduce LDL oxidation, inflammation, and oxidative damage), monounsaturated fat, and phytosterols (might help protect against cancers)
  • A multitude of data provides evidence for its prevention of cardiovascular disease thanks to the well-absorbed antioxidant, hydroxytyrosol (which reduces LDL oxidation)

Organic Greens (such as Kale, Spinach, Arugula, and many others are often available in inexpensive mixed greens)

  • All are generally high in fiber, protein, essential fatty acids, antioxidants
  • Good sources of calcium, iron, magnesium, potassium, copper and manganese
  • Kale and Spinach are particularly high in vitamins C, A, and K, folate, sulforaphane, and antioxidants

REMEMBER:  Your body needs larger amounts of minerals, such as calcium, to grow and stay healthy.  Minerals are derived from the earth and make their way into the food supply via plants.

Reference:  Superfoods, The Healthiest Foods on the Planet by Tonia Reinhard