There's no such thing as a Superfood... but these foods come damn close!

I've complied what I consider to be the most budget friendly, super healthy foods which I combine with other foods to create nourishing meals.
These foods won't break the bank - I've added the price to prove it!

Kale - £0.80 per 225g Pack

This leafy green vegetable is jam packed full of nutrients such as magnesium, vitamin C, fibre, iron, calcium, zinc and folate. A great benefit of eating kale is its strong ability to reduce the risk of chronic illnesses including type 2 diabetes and heart disease. What’s more, Kale contains an abundance of anti-inflammatories called carotenoids. These have shown to protect against certain types of cancer.
I add kale to soups, salads, curries and stir-fry’s and even throw it into a smoothie!

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Blueberries - £1.29 per 125g Pack

Bloops are packed full of anti-oxidants and have been proven to lower blood pressure, a major factor of heart disease. If you add these miraculous berries to your diet, you’ll also benefit from their ability to inhibit the oxidation of LDL – The bad cholesterol.

Want to delay the brain aging process? then eat blueberries, they prevent the oxidative stress which plays an important role in slowing down the aging of brain cells. They also help control blood sugar levels, particularly after high-carb meals by blocking certain digestive enzymes. This reduces blood sugar spikes.

You can see why blueberries are part of my staple diet. I eat them with oats, add them to smoothies and even eat them on their own as a healthy snack.

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Green Tea - £0.74 per 40 tea bags

Although coffee is my choice for a pre-workout stimulant, green tea is always my ‘throughout the day cuppa’. It is rich in antioxidants and polyphenolic compounds which have a strong anti-inflammatory effect on the body.

Green Tea also contains Catechin Epigallocatechin Gallate known to protect against heart disease, diabetes and cancer.

Although green tea has an abundance of health benefits, I always limit my consumption - chugging down copious amounts of green tea can inhibit iron absorption.

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Legumes - £0.50 per 300g tin (mixed beans)

These are my ‘go to’ food for a power-house of plantbased protein. They are high in fibre and contain heaps of vitamins.

Some of my personal favourites are beans, lentils, peas and soy.

I’ve researched stacks of information about legumes and discovered they can significantly reduce blood pressure and lower cholesterol levels.

A meal that contains legumes always satisfies my hunger so it’s no surprise that they also aid weight management.

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Nuts and Seeds - £1.99 per 225g Pack (mixed nuts)

A quick and easy topper for breakfast or a healthy snack, nuts and seeds are loaded with muscle building proteins.

They are jam-packed full of fibre, healthy fats and contain anti-inflammatory and antioxidants. These can protect against oxidative stress – slowing down the brain gaining process and also protect against heart disease.

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Garlic - £0.40 per pack of 2

I enjoy the strong taste of garlic, unfortunately my family don’t enjoy the strong smell of my breath after I’ve eaten it. Who can resist this flavoursome ingredient? It’s a great source of vitamin C, B6, manganese, selenium and fibre.

Garlic is also known to reduce cholesterol, lower blood pressure and supports the body’s natural immune system. Its sulfur-containing compounds prevent certain type of cancer as well.

I think it’s totally worth the smell!

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Ginger - £0.45 per 125g Pack

Ginger is well known to be very effective for managing nausea, it also has a strong ability to reduce inflammation in the body. Ginger contains powerful antioxidants, reduces the risk of heart disease, dementia and certain cancers.

I like to add ginger to my soups, throw it in stir-fry’s and even have the occasional ginger tea!

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Turmeric - £0.59 per 45g Jar (ground)

I owe credit to a good friend for suggesting the benefits of turmeric (you know who you are Kev). I was led to do more research and discovered the main active ingredient in turmeric is curcumin.

Continued studies on cancer cells have shown that curcumin has anti-cancer effects by being able to kill cancer cells and prevent more from growing.

Curcumin has the greatest effect on breast cancer, bowel cancer, stomach cancer and skin cancer cells.

I add turmeric to scrambled tofu, mushrooms, soups and curries.

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Avocado - £1.50 per pack of 2

Avocado is high in healthy monounsaturated fats, vitamins, minerals and fibre.

One of the healthy monounsaturated fats contained in avocado is called Oleic acid which is linked to reducing inflammation in the body.

This remarkable fruit also reduces the risk of heart disease, diabetes, metabolic syndrome and certain types of cancer.

I enjoy avocado as an accompaniment with breakfast and sometimes chopped up as a healthy filling in a burrito wrap.

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Sweet Potato - £0.95 per 1kg Pack

This super healthy potato is bursting with potassium, fibre and contains a good source of vitamin A and C.

Sweet potatoes are full of carotenoids which have strong antioxidant properties known to reduce the risk of certain cancers.

As well as being a satisfyingly filling food, sweet potatoes aid sugar control.

I enjoy sweet potatoes cut into wedges, lightly seasoned and then oven baked - a much healthier alternative to chips!

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Mushrooms - £0.70 per 2.50g Pack (closed cup)

Personally, I think a world without mushrooms is like a day without sunshine. I absolutely love these little fungi. Luckily for me they are high in vitamin A, potassium and fibre.

They also contain antioxidants that play a role in reducing inflammation and preventing certain types of cancers. What’s more, if you leave mushrooms in the sun’s ultra violet rays before eating them, they can pack a great vitamin D punch!

I enjoy baked, stuffed and shallow fried mushrooms that are seasoned with garlic and turmeric!

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