SUPERFOODS THAT DON'T COST THE EARTH

Reap the nutritional benefits without breaking the bank

THE buzz of superfoods has been growing steadily over the past few years and in light of this hype, more and more foods have become quite exclusive due to their hefty price tag.

“If you are confused by the marketing, superfoods are essentially nutrient-dense foods believed to be particularly beneficial for health and wellbeing,” nutritionist Zoe Bingley Pullin says.

“Typically they are foods high in antioxidants and antiinflammatory compounds.”

The good news is that some of the best superfoods are easily accessible, everyday foods that don’t cost the earth. Here are Bingley-Pullin’s top five affordable superfoods:

Blueberries

Eating blueberries is a delicious way to boost your antioxidant levels.

“The antioxidant and antiinflammatory effect of compounds within blueberries may help to improve brain function, cognition, concentration and support cardiovascular health,” Bingley-Pullin says.

“The vitamin C content of blueberries may also help with the look and feel of skin.”

Turmeric

“Currently in the spotlight for being the ultimate superfood, turmeric contains the active compound curcumin, which is known to exert antioxidant and anti-inflammatory effects in the body,” Bingley-Pullin says.

As turmeric is fat-soluble, Bingley-Pullin recommends that it should be consumed alongside a source of fat such as extra virgin olive oil to get the most out of it.

Avocados

Not only do avocados provide some top-notch nutritional value, they’re also incredibly satiating.

“Specifically, avocados are famous for their mono-unsaturated fat content, fibre, B-vitamins, potassium and antioxidant lutein,” Bingley-Pullin says.

“This makes avocados the perfect all-rounder when it comes to boosting the nutrient density of your diet.”

Extra-virgin olive oil

“The Rolls-Royce of all oil, extra-virgin olive oil supplies a potent source of antioxidants that can help protect cells from damage caused by free radicals,” Bingley-Pullin says.

This oil is also great for cooking, as the oils remain stable when heated thanks to the high antioxidant content, Bingley-Pullin adds.

Brazil nuts

Apart from being delicious, brazil nuts contain a concentrated dose of selenium.

“This exerts a potent antioxidant effect in the body and is also important for optimal thyroid hormone synthesis,” Bingley-Pullin says.

And even better, you only need to eat two to three nuts on a regular basis to top up your selenium stores.

For more expert tips, visit the website lifestyle.com.au.