Superfoods come in all shapes and sizes and are unique from each other. For instance, while blueberries are tiny antioxidant jewels, eggs are the most versatile source of protein you could find. So, in inspiration from my last post on Budget-Friendly Superfoods, this is another look into more superfoods that won’t break the bank. 

Sardines

You know those smelly canned fish you see in the grocery aisle next to the chunk light tuna? Those would be sardines. Now, stay with me here. Yes, they can be intimidating, especially if you’re not used to eating a lot of fish in your diet. But here’s why they’re worth giving a second chance. Sardines are incredibly nutrient-dense. First of all, you get a good amount of protein in just a small 3 oz serving (about 22.3 grams). Second is their omega-3 fats. Yes, we all know that salmon is practically the king of omega 3’s, but sardines are just as good, providing 1.46 grams per serving. Omega-3 fats are essential for brain health, cells, inflammation, workout recovery, hormones, and more, so don’t skimp out on them! As far as other nutrients are considered, sardines are the gift that keeps on giving. They’re a rare source of Vitamin D3, which other than sunlight is very difficult to find through foods. Sardines also have Vitamin B12, B3, selenium, phosphorus, copper, iodine, choline, and even calcium if you buy the ones with the bones (don’t worry, you can eat them!). Texture-wise, they’re very soft and tender, so you won’t be chewing on them for ages as you’d normally do with something like steak (great for sensitive tummies or those with weak digestion). [1] [2]

When buying sardines, please read the labels and make sure it doesn’t come packed with processed oils like canola, sunflower, safflower, or soy. Go for water-packed or olive oil. Bonus fact: they’re not concentrated in mercury or other heavy metals like tuna and swordfish because they feed on plankton, putting them at the bottom of the aquatic food chain. [3] If you’re still squeamish about eating them, google some recipes like sardine pate, salad, and such for inspiration. Just like you had zero experience on how to prepare healthy meals, sardines are going to be easier to cook up once you know how to work with them!

 Artichokes

Love them or hate them, artichokes are an underrated superfood. Once you get the hang of eating them, they’re worth the effort, not only for your taste buds but also your health! They rank as number 7 on the USDA’s Top 20 Antioxidant-Rich Foods panel, providing a hefty list of compounds including quercetin, gallic acid, rutin, silymarin, cynarin, luteolin, and anthocyanins (to name a few). For my gut health geeks out there, they’re also a potent prebiotic, providing a rich source of the fiber known as inulin. Prebiotics like inulin help to feed good bacteria and maintain optimal gut infection, as well as keep the bowels up and running (aka, preventing constipation). Nutrition-wise, a medium-sized artichoke contains 6-7 grams of dietary fiber (and hardly any sugar; less than a gram), along with Vitamins C, K, folate, magnesium, potassium, and calcium. 

If artichokes aren’t seasonal where you are, don’t worry. There’s a reason why I put them on this list! Most grocery stores sell artichokes either canned or in glass jars. I’ve even heard of specialty stores like Trader Joe’s selling them frozen. Either way, artichokes are great, whether fresh, frozen, or canned. [4] [5] [6]

Capers

What are capers anyway? If you’re not into the culinary arts, these must sound like some alien plant. But you may have eaten them without even knowing! They’re a popular ingredient in Mediterranean and Italian cuisines, often used in dishes like chicken piccata and pasta puttanesca. You may also find them in the popular smoked salmon and cream cheese appetizer as a condiment. They’re these tiny, squishy “peas” that pack a tangy, salty flavor. Aside from providing a unique flavor to recipes, they provide a few unique health benefits. The first is their ability to support digestion and natural detoxification. According to a recent lab study on caper extracts, it was shown that adding them to foods like ground turkey or steak helped prevent toxic byproducts like TMAO and AGEs (advanced glycation end-products). [7] [8] Like artichokes, capers are yet another rich source of antioxidants, including phenolic acids (caffeic, ferulic, p-coumaric, cinnamic), rutin, bioflavonoids (isoginkgetin and ginkgetin), quercetin, and carotenoids (lutein), which help to block oxidation, a process that quickens aging and increases inflammation. [9] 

Capers are either sold canned or in glass jars. As far as cooking goes, you don’t have to eat a whole bunch. A few tablespoons are more than enough. Use them at the end of cooking to garnish recipes like cooked meat, stir-fry, soup, or healthy pasta. You can even blend them into a sauce, marinade, or dressing! (If you’ve got any go-to recipes, share them in the comments!)

Turmeric

Finally, we have the anti-inflammatory king known as turmeric. The reason I put it on this budget-friendly list is that more and more stores are selling it. While supplements are often concentrated forms of its active component curcumin, the whole herb or powder comes with co-factors that not only make it easier for your body to use but also provide other benefits. Lowering inflammation, balancing gut health, upset stomach, workout recovery, mood balance, brain function- there’s quite a lot to enjoy! [10] It’s great both internally and externally, whether you’re whipping up a tasty curry or putting together a DIY face mask. Even though the taste of turmeric is somewhat bitter, it goes very well in plenty of recipes outside of Indian cooking. You can brew it into a tea, anti-inflammatory “golden milk” (combined with ginger and warm milk or non-dairy milk), [11] hide it in tomato sauce, or sprinkled on baked meat or veggies. If you’re going to be using a lot of it, I recommend buying the powder in bulk either at a health food store or Indian supermarket (the whole plant tends to cost more). The brighter and more vibrant the color, the better the herb! 

There you have it, everyone! More budget-friendly superfoods. What do you think? Am I missing any more? Let me know if any of these foods have inspired you! 

Sources:

[1] http://www.whfoods.com/genpage.php?tname=foodspice&dbid=147#nutritionalprofile
[2] https://www.precisionnutrition.com/encyclopedia/food/sardines
[3] https://www.aarp.org/health/healthy-living/info-2017/seafood-health-benefits-risk-fd.html
[4] https://www.ncbi.nlm.nih.gov/pubmed/15693705
[5] https://www.webmd.com/diet/features/amazingly-delicious-healthy-artichoke
[6] https://fdc.nal.usda.gov/fdc-app.html#/?query=ndbNumber:11702
[7] https://www.sciencedaily.com/releases/2007/10/071022212740.htm
[8] https://onlinelibrary.wiley.com/doi/10.1111/1541-4337.12248
[9] https://www.sciencedirect.com/science/article/pii/S1815385214000418
[10] https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
[11] https://www.healthline.com/nutrition/golden-milk-turmeric