Superfoods that won’t break the bank

Boost your body and bank balance

Although technically undefined, we generally accept superfoods will be nutrient-dense and high in antioxidants and omega-3 fatty acids. And, usually, also high in price. But there are plenty of foods without a superfood sticker slapped on that are still great in our eyes – and their nutritional profile would agree. We’ve compared some top superfoods with their just-as-good food counterparts – without the super price tag:

Kale
This leafy green is full of essential minerals including copper, potassium, iron and phosphorus. It’s main claim to fame, however, it its vitamin C content, which at 120mg per 100g when raw is more than double the daily quota.

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Spinach
Just as tasty in salads and smoothies, spinach carried a much friendlier price tag and boasts more magnesium, potassium and sodium than the equivalent amount of kale.

 

Quinoa
A gluten-free grain, quinoa is high in protein and delivers all nine essential amino acids, making it a winning tummy filler. It’s high in fibre, magnesium and B vitamins.

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Chickpeas
Substitute quinoa in salads for chickpeas – chickpeas contain nearly double the amount of protein provided by quinoa and cost around half the price.

 

Goji berries
Research shows high levels of vitamin C, B2, iron, selenium and other antioxidants in goji berries can boost the immune system and protect against heart disease.

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Raspberries
Coming in at a lower price when in season, these have an impressive amount of fibre, vitamins and minerals, with nearly 90 per cent less sugar than dried gojis.

 

Chia seeds
It’s the incredibly high levels of heart-healthy omega-3 fatty acids that have put these seeds on the map, as they contain an impressive 17g per 100g.

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Sardines
OK, you won’t want them in your smoothie, but a tin of sardines contains over 50 per cent of your daily omega-3 and is easily absorbed.

 

Blueberries
Low in calories and high in nutrients, blueberries contain antioxidant compounds which have been shown to reduce blood pressure.

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Blackberries
In comparison, these berries contain more vitamin C and A and beta-carotene than blueberries – and cost around 17 per cent less.

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