Thursday, February 7, 2013

10 budget SUPERFOODS



Loads of people are saying how expensive fresh food is and that take away is convenient and cheaper. This may be the case, but to me eating healthy should always take precedence over the cheaper convenience foods. Here are 10 budget super foods to help get your healthy lifestyle on track. - Prevention

Eggs
A nutritional power pack are eggs. They are a high source of protein with some fat and loads of essential minerals which includes selenium (antioxidant), iron and zinc for the immune system. Also great for the fussy non meat eaters.

Oats
The winner of all grains. Loaded with soluble fibre which aids in better digestion and contain beta glutens to help lower cholesterol. They have double the calcium of other grains, high in iron and contain the healthy mono and poly unsaturated fats that help lower cholesterol levels. They are also low in GI to help keep your energy levels up and keep you fuller for longer.

Sardines
I am not a fan of sardines but my father was and he always raved about how good they are for you. A great source of omega 3 essential fatty acids which are crucial for boosting brain function and heart health. They are also high in protein, a good source of calcium  and packed with minerals - zinc, iodine, iron and potassium.

Tomatoes
Tomatoes get their rich colour from lycopene which is a strong antioxidant found to help reduce the risk of some cancers. Lycopene can help protect the white blood cells - your bodies first line of defence against infection. They are also a good source of vitamin C, A and K, contain potassium and fibre.

Oranges
A rich source of Vitamin C, minerals and B1. Vitamin C helps increase the absorption of iron, helps boost the immune system and kills bacteria. They contain a number of photochemicals such as carotenoids and flavonoids, as well as soluble fibre to help lower cholesterol and assist in controlling the blood sugar levels.

Beetroot
A rich source of potent cancer fighting antioxidants and nutrients which include magnesium, sodium, potassium, vitamin C and betaine which can help to keep heart disease away. They also contain a high level of nitrate which may help reduce blood pressure.

Sweet Potato
A healthy carbohydrate hit. They contain a trio of powerful antioxidants - beta carotene and vitamins C & E.

Turmeric
Believed to pain and assist in digestion. It is an anti-inflammatory which can help to protect the eyes from free radicals (the leading cause of cataracts). They help stabilise blood sugar levels and reverse cellular insulin resistance.

Lentils
The ultimate budget superfood. Low in fat, low GI, easily digested and a complete protein for non-meat eaters. They contain B vitamins and mineral like potassium, magnesium and zinc.

Tuna
Providing omega 3 fatty acids that help prevent dementia, a good source of vitamin B12.


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