Superfood is a buzzy word that is slapped onto many foods, with the implication that they can do amazing things for your health. And while superfoods don’t have superpowers, they usually have a pretty dense nutrition profile.
According to the Merriam-Webster Dictionary, a superfood is "a food that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person's health."
Many superfoods tend to come with a hefty price tag, making the idea of including these nutrient-packed foods seem out of reach for many people. But if you are focused on including more affordable superfoods in your diet while being kind to your wallet, keep reading to learn about the most affordable superfoods in the market.
Pulses are the edible seeds of legumes, including dry peas, beans, lentils, and chickpeas. They are packed with plant-based proteins and provide key nutrients that many Americans under-consume, like potassium, magnesium, and zinc.
Chickpeas, in particular, have significant amounts of all the essential amino acids except sulfur-containing amino acids, which can be complemented by adding cereals to the daily diet. Some data suggests that chickpea consumption is linked to a reduced risk of certain conditions, including cardiovascular disease, type 2 diabetes, and some cancers.
One 15.5-ounce can of chickpeas can cost around 80 cents per can.
2. Mushrooms
Mushrooms are an economical addition to dishes to help stretch your dollar without compromising on taste. Since mushrooms offer an umami taste and a meaty consistency, it can be a surprising “sub” for more pricey meats. Try swapping half of your ground beef with chopped mushrooms for a “blend” that helps boost the nutritional profile of meat sauces, burgers, and more.
Mushrooms are a powerhouse in the nutrition department, as they are a powerful source of a slew of nutrients, including selenium and niacin. And when mushrooms are exposed to UV light, they become the only produce option that is a source of vitamin D.
One of the most noteworthy features of mushrooms is that they provide a unique antioxidant called ergothioneine (aka ergo, for short). One study demonstrated that ergo blood levels in humans decline with age and decline faster in those with cognitive impairment. Other data showed that ergo levels were lower in individuals with Parkinson's disease vs. those without the disease.
One 8-ounce package of button mushrooms can cost around $2.
Eggs are a protein powerhouse, offering 6 grams (g) of protein per serving. But eggs aren’t only a source of the muscle-building macronutrient.
Eggs (particularly the yolks) are packed with nutrients that help support your health in many ways, including choline, iodine, and lutein. And if you are focused on your heart health, rejoice knowing eggs are no longer seen as a risk factor for high cholesterol and cardiovascular disease.
The cost of eggs can vary based on certain factors, but a dozen eggs can be found for under $2.
4. Pork
Lean pork is affordable and nutritious. In fact, recent research showed that an optimization model of the USDA Thrifty Food Plan selected fresh lean pork in order to arrive at the lowest-cost healthy diet plan that met all nutrient requirements, followed dietary guidance, and respected existing eating habits while reducing weekly food costs. Researchers concluded that fresh pork is an affordable protein in the USDA Thrifty Food Plan.
Fresh lean pork helps Americans add more under-consumed food groups (like vegetables, beans, and whole grains) and nutrients (like choline, iron, and potassium) to their eating pattern. That’s why it’s the ultimate carrier food for good health.In the context of the Dietary Guidelines for Americans, when a carrier food is on the plate or in a bowl, it could help Americans eat more of the food groups and nutrients many need more of for better health.
For example, recent analyses confirm that consumers of all types of pork (including fresh lean pork)–from children, adolescents to adults and older adults, had higher intakes of copper, potassium, selenium, sodium, zinc, thiamine, niacin, vitamin B6 and choline, and a higher proportion met daily nutrient recommendations for copper, potassium, zinc, thiamin, and choline compared to non-consumers.
You can buy ground pork for as little as $4 at most retailers.
Watercress has been deemed the world’s healthiest vegetable by a study by the Centers for Disease Control and Prevention (CDC). This aquatic veggie earned a perfect 100% score on their scale of powerhouse fruits and vegetables.
Watercress has some noteworthy features that are worth mentioning, including that it contains a compound called Phenethyl isothiocyanate (PEITC). This compound has been shown to prevent the development of certain cancers and the progression of certain specific tumors. Watercress also contains an impressive amount of vitamin K, which can help support bone health and your body’s ability to clot blood.
A 4-ounce package of watercress can be purchased for as little as $3.
6. Prunes
Prunes are a dried fruit that can be an important part of a superfood-packed, budget-friendly diet for many reasons. Data published in the American Journal of Clinical Nutrition showed that postmenopausal women who consumed 50 g of prunes every day for six months (roughly 4-6 prunes) prevented the loss of hip bone mineral density.
One reason why prunes are an appealing superfood is that they have a long shelf life—six months to be exact, which is far longer than the shelf life of fresh plums. (Prunes are made by dehydrating a specific variety of plums). Having a superfood with a longer shelf life can help reduce food waste, and it could help save some serious cash too.
Prunes are available for less than 40 cents an ounce.
Pasta is a refined carbohydrate source that, thanks to its protein structure, digests more slowly and results in a lower blood glucose response when compared with foods like white bread, potato, or rice. And it’s made with just two ingredients: enriched durum semolina flour and water. Because of this, it has a lower glycemic index when compared with other sources of refined carbohydrates.
While many people think of pasta as “just a carb”, it is actually so much more than that, providing a whopping 8 g of protein per cup.
Pasta is very economical. You can find it for as little as 6 cents per ounce.
8. Carrots
Crunchy carrots come with a low price point and provide a boost of flavor and nutrition. Carrots contain nutrients that support eye health, heart health, and brain health. Carrots can be enjoyed in so many ways, from being added to stews and soups to simply enjoyed raw on their own.
Carrots are available for as little as 6 cents per ounce.
In case you aren’t familiar, sorghum is an ancient grain that is one of the top five cereal crops in the world. Whole grain sorghum is an excellent source of 12 essential nutrients, including protein, fiber, Vitamin B6, and iron, that adds a hearty, nutty flavor to recipes. This grain is rich in bioactive phenolic compounds known to provide many health benefits, including antioxidant, anti-inflammatory and anti-diabetic properties.
Add whole grain sorghum to salads, cooked dishes, snacks, and more to meet the daily servings of whole grains. In addition to having a robust nutritional profile, sorghum is also naturally gluten-free and safe for people who suffer from celiac disease or gluten intolerance.
A 24-ounce bag of sorghum can cost around $4.
10. Peanut Butter
Peanut butter, consumed in moderation, is rich in heart-healthy fats, protein, and a variety of essential nutrients like magnesium and vitamin E. Just be sure to opt for peanut butter choices that are free from added sugars and low in added salt.
Peanut butter is nutritious and economical, making it a cost-effective choice for your pantry. A jar of peanut butter can provide multiple servings, perfect for quick sandwiches, smoothies, or a protein-packed addition to oats and other dishes. The long shelf life and versatile nature of peanut butter make it a wallet-friendly option for those seeking nutrient-dense food items that won't break the bank.
You can get peanut butter for as little as 10 cents per ounce.
Fresh fish can be hard on the wallet, even if it is packed with beneficial nutrients. One solution? Canned tuna.
Canned tuna is an exceptional source of lean protein, packing a substantial amount per serving. Additionally, canned tuna is also rich in important nutrients like omega-3 fatty acids, which are key players in heart health. Additionally, canned tuna offers a good dose of essential vitamins such as vitamin D and B12. However, canned tuna can be high in mercury. Therefore, it should be consumed in moderation.
Chunk light tuna can be purchased for under $1 at some retailers.
12. Oranges
Juice from oranges is known to be a high source of vitamin C. But it is also a source of thiamin, folate, and a plant compound called hesperidin. Hesperidin intake has been linked to a reduction in blood pressure, according to results of a study published in the European Journal of Nutrition.
The fiber content of oranges can also help reduce cholesterol and belly fat, or visceral fat. Oranges pack flavonoids, a compound with antioxidant properties. A study published in 2017 found that high intakes of flavonoids help reduce fat mass.
Oranges are always economical throughout the year, specially when they're in season, which is December through March for navel oranges.
