These ingredients are rich in nutrients and easy on your pocket
You read about the amazing benefits of chia seeds and drove to the local supermarket to discover that it doesn't stock them. Quinoa is too expensive to be accommodated into your monthly budget and the avocados (you only get the imported variety here) aren't fresh. You're running out of ideas to rev up your diet with superfoods. We've got a useful list of superfoods that are easy on the pocket.
1. Whole eggs
The most easily available source of protein and a host of nutrients makes whole eggs (the whites and the yolk) everyday low-cal superfoods. Ask anyone who's into Crossfit or bodybuilding how essential eggs are to his diet, because of how inexpensive they are compared to other sources of protein. They are also high in Omega-3 fatty acids.
A rarity until recently, broccoli is now found even with handcart vegetable sellers. This is one green superfood you can eat every day. It fights disease, is rich in antioxidants, high in fibre and with minerals and vitamins. “Among all the cruciferous vegetables, broccoli is a standout because of its high levels of Vitamin C and phytonutrients. And it's great for weight loss,” says dietician Dr Girish Gadkari.
3. Green beans
Whether your beans are freshly sauteed, dried or come from a can, green beans (or French beans as we Indians call it) is both, a protein and a vegetable. Excellent for fibre, folate and minerals such as magnesium, phosphorus and copper, it's great for daily Vitamin B1 intake.
That line they taught you in school is true. The Apple is one fruit that definitely keeps disease at bay. “Apples are rich in antioxidants, bioflavonoids and fibre, so your bowel movement stays clean if you eat an apple a day. This habit reduces the risk of developing hypertension and heart disease,” says nutritionist Krupa Parekh.
Slow-cooking oats (never use the instant variety) have a special fibre type that reduces bad cholesterol. Since they take longer to digest and don't raise insulin levels like other breakfast cereal would, they also reduce risk of type 2 diabetes.
6. Homemade tomato sauce
Cooked tomatoes have fewer calories and less fat than raw tomatoes. Good old homemade tomato sauce (cooked with generous amounts of olive oil) is much lower in sodium and preservatives than the store-bought variety. It takes 20-30 minutes to cook tomato sauce at home, and the delicious benefits are worth your time -- the antioxidant lycopene that reduces risk of macular degeneration, and other antioxidants, such as beta-carotene that fight cell damage.
Creative grocery shopping will fill up your kitchen with these handy superfoods that you can eat practically every day.