You’re bound to have heard the term thrown about in recent years, but what exactly is a superfood? And, is it worth the extra money to buy? To be classed as a superfood, the product must provide a large quantity of nutritional value and antioxidants. Here, alongside grow your own veg and plant supports suppliers, Suttons, we take a look at whether certain superfoods are all they’re made out to be.

Avocado

The avocado is quickly becoming a prominent fixture on restaurant menus thanks in large to its taste and texture. It also offers a host of vitamins, including A, C, D, E and K, as well as folic acid, magnesium, potassium, Omega 3, lutein, and fibre.

While it’s regarded as greasy to some, this grease is mainly omega 3 type. This can contribute to lowering your cholesterol to prevent heart disease. The grease can be used instead of butter or oil when cooking and the actual flesh can also be used to create hair and face masks. Super, right? While it can be produced in forms including soups, juice, toast, salads, and smoothies, a cheap way to incorporate avocado into your diet is by creating a budget brunch of guacamole bread that can cost as little as 76p a head.

Quinoa

This seed is full to the brim with nutritional goodness despite often being confused for a grain. Featuring all 10 essential amino acids, quinoa is understood to be a complete protein which can help your muscles repair. Due to it being a complex carbohydrate, offering 46 grams each cup, it provides longer lasting energy.

Although it has a higher fibre count than most grains, unfortunately, it’s not all soluble fibre. It has a low glycemic index which can help be part of a lower calorie intake. With many believing quinoa is an expensive commodity, a quick and easy cheap recipe is spinach and mushroom quinoa.

Mango

Serving up 25 grams of quick-digesting carbohydrate per each cup serving, the mango is a popular tropical fruit. It’s bursting at the seams with over 20 vitamins, minerals and antioxidants and is thought by many to be one of the tastiest ways to support a healthy lifestyle. The fruit can rapidly boost your energy at a time when your body needs it.

If the sound of a lone mango doesn’t tickle your fancy, why not try a chicken mango salad? A great way to get the most out of the mango in a tasty, light and cheap dinner.

Sardines

Okay, so this little fish is very pungent, but it also packs a punch in the nutrient department too. It can go a long way in helping to reduce inflammation and promoting bone, heart, and skin health. A single can of sardines contains more calcium than a glass of cow’s milk — 300mg! As well as this they are high in vitamin D and, like avocado, have a great omega 3 fatty acid profile. Some of its great qualities include immune-boosting properties due to its high amount of selenium. This is normally found on its skin, so don’t go skinning this fish! The skin also helps your skin, aiding conditions such as psoriasis.

This cheap option can keep you full and satisfied, and a recipe to try could be fresh sardines on toast with sweet pickled red onion.

Sweet potato

The potato is a key component of many dishes, so why not try to change it to the sweet variety? It’s jam-packed with carbohydrates, minerals and antioxidants, as well as being a great source of potassium. This, according to studies, aids muscle tissue repair and can help prevent fatigue in your muscles. Their fibre content is higher than the average potato and, when combined with the likes of magnesium, the sweet potato can help improve your digestion. Elsewhere, they are an effective remedy to curing congestion of the nose, which can help relieve asthma and treat bronchitis. Other benefits are said to include a boosted immune system, helping to cure stomach ulcers, and maintaining the body’s water balance.

Understandably, sweet potatoes often come at a higher cost compared to the regular spud, but they can bring so much more goodness. For a tasty recipe look no further than the old staple shepherd’s pie. Simply replace the normal mashed potato topping with sweet potato and you’re onto a winner!

Yes, certain fads don’t last. However, these five superfoods appear to be in it for the long run! With so much goodness to offer, they don’t have to be part of an expensive recipe and by researching meals, you can incorporate into your diet without adding too much cost to your weekly shop.

Sources

https://www.frutasmontosa.com/en/reasons-avocado-superfood/

https://www.theguardian.com/lifeandstyle/2016/feb/01/cheap-meals-food-2-pounds-a-head-cook-budget

https://wellseek.co/2017/06/20/sardines-ultimate-superfood-youre-passing/

https://www.bbc.com/food/sardine

https://www.aldi.co.uk/chicken-mango-salad/p/000000038359500

https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section10

https://www.huffingtonpost.com/manuel-villacorta/5-high-performance-superf_b_10496780.html

https://graziadaily.co.uk/life/food-and-drink/cheap-easy-things-quinoa/

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