You don’t need to invest a lot of money into whole, natural foods. While it’s true that oftentimes you’re paying for quality, you also don’t need to sacrifice an entire paycheck to cover an assortment of exotic foods and supplements. While everyone’s looking for the next superfood in the Amazon rainforest, add these budget-friendly superfoods the next time you’re shopping for groceries. I’ll even throw in a recipe for you to use them in!

Blueberries

Good things come in small packages! These little fruits are not only sweet, they’re one of the most nutrient-dense foods you could ever find. They’re rich in antioxidants, which are anti-inflammatory, disease superheroes that protect our cells from the damaging effects of free radicals from pollution, alcohol and smoking, prolonged sunlight exposure, and even processed foods. Depending on the source, you can expect to find up to 13, 427 antioxidants in a cup of wild blueberries, and 9, 019 antioxidants in a cup of farmed blueberries. [1] Blueberries also contain resveratrol (which we normally associate with red wine) and pterostilbene (a similar compound to resveratrol that is said to have a higher rate of bioavailability, making it easier for our body to absorb). [2] Finally, blueberries are low in carbs and high in fiber, making them a perfect fruit for anyone watching their carbs. As for buying them, they’re perfect fresh as well as frozen, with the latter being perfect when they’re not in season. You may even be able to find the frozen wild blueberries, too!

Use them in: Summer Squash Blueberry Salad (FM)

Brazil Nuts

If you’ve ever eaten a serving of mixed nuts, chances are you’ve come across one of these. They’re big, they’re crunchy- they’re a vitamin pill in disguise. And you only need to eat 2 of them a day to increase your status of the mineral selenium. [3] Selenium is especially important for thyroid health, which in turn helps to regulate our metabolism, body temperature, energy levels and body weight along with playing a part hormone balance. [4] On top of that, selenium is known for its antioxidant properties, helping to protect our cells from free radical damage. [5] Selenium can also help the body to excrete dangerous heavy metals from mercury by converting it into a non-toxic compound for our body to excrete (aka, detox, through sweat or urine). [6] So before you decide to supplement with a pill, try getting your nutrients through whole foods like Brazil Nuts. Remember, you don’t need to eat a ton to reap the benefits- buy them in bulk and they’ll last you a long time.

Use them in: Protein Cookies with Vanilla Flavor (FM)

Nori

A gift from the sea, Nori is also one of the most nutritious foods you can buy. Most supermarkets sell them in the Asian foods section, and can be found in little packets or sheets for no more than $5; some places even sell them for 99 cents! Admittedly, they can be an acquired taste, especially for those of you who’ve never eaten sushi! Seaweed contains minute amounts of vitamins and minerals, but is particularly rich in one nutrient that tends to go MIA in many diets: iodine. Like selenium, iodine is especially important for keeping our thyroid in good health. In fact, consider iodine and selenium BFFs when it comes to supporting it! Another little-known fact about seaweed is that it’s a preformed source of omega-3 fatty acids (DHA and EPA), which is rare in the plant-world, where foods like walnuts and flaxseeds contain ALA that need to undergo a conversion process in order for our body to fully use them. [7] Nori seaweed is also low in calories, and makes a good, salty snack when on the go.

Unfortunately, I have yet to make a recipe of my own featuring Nori, but never say never! Tell me how you like to eat it!

Eggs

True or False: Eggs are a surprising animal-based source of antioxidants. If you answered True, you’re absolutely right! Eggs are rich source of the antioxidants lutein and zeaxanthin, both of which help to protect our eyes from macular degeneration and cataract formation. They’re also rich in an assortment of vitamins and minerals, including Iron and Vitamin B12. [8] Healthy eggs from healthy chicken (like organic, pasteurized raised eggs) also contain even more nutrients, like omega-3 fatty acids and beta-carotene, another antioxidant. [9] Eggs are also known for their High Biological Value (HBV) protein content, due to their high quality array of amino acids. [10] Whereas other animal-foods like grass-fed beef and wild caught salmon often rank as number one on many superfood lists (and with good reason), eggs are widely available and easier on the wallet. They’re also versatile and can be used in a number of recipes, from simple snacks to full course meals.

Use them in: Thai Scramble (FM)

Mushrooms

Don’t peel these off your pizza! Mushrooms should definitely be en vogue, especially with the rising popularity of the medicinal variety. Mushrooms are rich in copper, potassium, zinc, selenium, and Vitamin B2, B3, B5 (pantothenic acid), and B6 (pyridoxine). [11] More importantly, they contain compounds known as beta-glucans, which help to enhance and support our immune system. Mushrooms are also rich in prebiotic fibers that act as a food source for the beneficial, probiotic bacteria in our gut. [12] Some brands even sell mushrooms that contain Vitamin D, a rare-find in the plant world. That’s because exposing mushrooms to UV light increases their otherwise microscopic concentration of Vitamin D. However, don’t get too excited just yet- there’s conflicting reports as to whether or not this form of Vitamin D is truly bioavailable, so keep up to date on the latest news and research if you’re interested! [13] Otherwise, mushrooms are inexpensive and can be found in most, if not all, grocery stores.

Use them in: Farro Risotto with Mushrooms and Zucchini (FM/WEM)

Sources:

[1] https://www.webmd.com/diet/features/antioxidants-in-fruits

[2] http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

[3] http://ajcn.nutrition.org/content/87/2/379.short

[4] http://health.bastyr.edu/news/health-tips/2012/04/what-your-thyroid-and-what-does-it-do

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698273/

[6] http://healthandscience.eu/index.php?option=com_content&view=article&id=544:selenium-and-iodine-make-a-strong-team-but-are-you-getting-enough&catid=20&Itemid=198&lang=en

[7] http://www.theconsciousdietitian.com/foodsustainability/omega-3s-vegetaria/

[8] https://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat

[9] https://www.smallfootprintfamily.com/benefits-of-pasture-raised-eggs

[10] http://www.whfoods.com/genpage.php?tname=foodspice&dbid=92

[11] http://www.whfoods.com/genpage.php?tname=foodspice&dbid=97

[12] https://news.illinois.edu/view/6367/207385

[13] https://www.ars.usda.gov/ARSUserFiles/80400525/Articles/AICR09_Mushroom_VitD.pdf