2023 Research Shows That These Are The Top 10 Affordable (!) Superfoods

With the increase in food costs, inflation, and an overwhelming amount of information out there, it sometimes feels impossible to get superfoods into your diet.  We hear it all the time - “it’s just too expensive to eat the way I’m told I should eat!”.  We get it!  That’s why we’ve gathered a list of some of the top superfoods to include in your diet while on a budget. 

The Top 10 Superfoods on a Budget in 2023

1. Haskap Berries

2. Almonds

3. Green Tea

4. Lentils 

5. Broccoli

6. Avocado 

7. Kale

8. Quinoa 

9. Lettuce 

10. Peanut Butter

Haskap Berries. Of course we have these on the list, but we truly believe they belong - here’s why:

The haskap berry in all of its forms is a superfood that’s packed with flavor and health benefits. Studies show that even haskap powder is loaded with antioxidants, vitamins, and minerals, making haskap products an excellent addition to any diet. Thanks to their high levels of antioxidants, haskap berries may help reduce inflammation, protect against heart disease, and even improve brain function. Plus, with their high vitamin C content, these berries may help boost your immune system and keep you feeling your best. The high C3G content in haskap regulates blood sugar and glucose sensitivityu, blood pressure and acts as a cardioprotective tool as well.  When breaking out the price per serving, our haskap powder and juice are an affordable and easy way to load up on health benefits. Plus they are delicious. 

Almonds are one of the most nutrient-packed nuts out there. With its high levels of antioxidants, vitamin E, protein, and fiber, this versatile ingredient is a superstar when it comes to nutrition. Eating almonds may even help lower your bad cholesterol levels (aka LDL) while boosting your good cholesterol (aka HDL).  With its anti-inflammatory and antioxidant properties, almonds may even help protect your heart from disease. While they can appear pricey per bag, they aren’t so bad when considering the serving size and the nutrition density.  Also, you don’t need to go organic with these - choosing conventional will save some dollars as well.  If you’re sodium conscious, go for the roasted unsalted version.

Green Tea. While not technically a food, it’s an affordable staple known for its amazing benefits. For centuries, this delicious drink has been hailed as a medicine for everything from controlling bleeding and aiding digestion, to regulating body temperature. Plus, with its high antioxidant content, it may even help protect you from some serious diseases like Alzheimer's, Parkinson's, osteoporosis, and type 2 diabetes according to some researchers. So why not cozy up with a hot cup of green tea?

Lentils are a tiny legume that pack a big punch when it comes to nutrition and health benefits. Lentils are a fantastic source of protein, helping you build strong muscles, bones, and skin, but they also offer a wide range of other benefits. From helping to reduce the risk of diabetes, obesity, and cardiovascular diseases, to potentially even fighting off certain types of cancer according to some research claims, lentils are one superfood you don't want to miss out on. Plus, they're affordable, easy to prepare, and a half-cup of cooked lentils gives you 140 calories, 12 grams of protein, 9 grams of fiber, and just 0.5 grams of fat. 

Broccoli is not only delicious, but it's also a powerhouse of nutrition and health benefits. Packed with vitamins, minerals, and bioactive compounds, broccoli is an important addition to any diet. There is new evidence that says adding cruciferous veggies to your diet can significantly ward off cognitive decline.  With its high fiber and antioxidant content, it's great for keeping your digestive system healthy and happy. Not only can it help reduce your risk of chronic diseases like diabetes and heart disease, but it may also help lower your cholesterol and blood sugar levels. And don't forget about vitamin K – this nutrient is essential for healthy blood clotting. It seems that steaming broccoli may be the best bet for retaining nutrients. Try to go organic here, if you can.

Avocado. Not only are these little green gems packed with nutrition and health benefits, but they're also full of flavor and easy on the wallet. With healthy monounsaturated fats like oleic acid and heart-healthy polyunsaturated fats, avocados are the ultimate superfood. Plus, they'll help you reduce inflammation, lower bad cholesterol, and decrease your risk of chronic health issues like coronary heart disease.  It’s a satisfying way to get your daily dose of fiber, vitamins C and E, B6, potassium, magnesium, and folate - avocado toast, anyone?   Your body (and taste buds) will thank you!  PS - these do NOT need to be bought organic!

Kale. We’ve heard about kale’s benefits a million times, but we shouldn’t let that take away from its benefits.  Kale has many antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more. Kale is full of antioxidants and micronutrients, plus it’s easy and affordable to include in your weekly diet. 

Quinoa is a complete protein, which means it contains all of the essential amino acids. Amino acids are the building blocks of the proteins that make up your muscles, bones, skin, and blood. Quinoa is also high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. It contains small amounts of the heart-healthy omega-3 fatty acids and, in comparison to common cereals, has a higher content of monounsaturated fat.

Plain Old Iceberg Lettuce.  It may surprise you to see this one on the list. Iceberg lettuce has gotten a bad rep over the years for “not containing enough nutrients”. However, many health researchers and nutritionists have a different take. Researcher Dr. Sarah Ballantyne PHD says, 

“Apart from being super tasty, lettuce is also a great source of nutrition! While lettuce is almost 96% water, it does have a variety of micronutrients, most notably vitamin K1 (97% RDV in 100g!) as well as folate and vitamin A. The mineral content is mostly trace minerals and depends greatly on the quality of the soil in which lettuce is grown. As with most leafy greens, lettuce is also a great source of phytonutrients.”

Peanut butter is a concentrated source of nutrition that may offer potential health benefits. One study showed that eating peanuts every day may decrease the overall risk of death by up to 21% – and reduces the occurrence of heart disease by 38%. One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid is shown to help maintain good cholesterol, blood sugar, and blood pressure. Peanut butter is also a good source of protein and vitamin B-6, along with essential vitamins and minerals, such as magnesium, potassium, and zinc. 

Let’s get started on improving your health - we’d love to be a part of your journey!  You can view our haskap powders and juices here.