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Top 15 Inexpensive Superfoods (and Drinks) That You Need Next Time When You Go Grocery Shopping

Top 15 Inexpensive Superfoods (and Drinks) That You Need Next Time When You Go Grocery Shopping

In the last decade or so we can’t help but hearing the term “superfood” everywhere. The term itself can be traced back to the beginning of 20th century, but it’s increasingly gaining popularity in the recent years. But what qualifies make some food superfood? According to a definition, food becomes super if it’s rich in nutrients and beneficial for your health. Various superfood can help you promote your health by protecting your heart, your liver, boosting your metabolism, boosting your immunity or making your bones stronger.

However, you should not always believe all the magical properties of superfoods advertized by the food industry and run to spend tons of money so that you could live forever. You should check all the facts and truth about superfoods  before spending hundreds of dollars to make yourself super healthy. Yet, it cannot be denied that foods packed with nutrients are indeed good for your health and well-being, and can improve your health in consumed on a daily basis. Plus, there are plenty of inexpensive superfoods to choose from.

1. Dragon fruit helps with lowering bad cholesterol.

    Dragon fruit is cactus-like fruit of green and pink color containing only 60 calories, but it’s rich in vitamins C, B1, B2, B3 and minerals such as iron, calcium and phosphorous. It is really beneficial for your health: it helps lower the bad cholesterol, and it’s a great source of monosaturated fats. Furthermore, it’s good for your digestive track, as has high fiber content. Among its other benefits, it is important to note that dragon fruit helps fight diabetes, signs of aging, suppresses arthritis and helps with acnes. There are many ways you can incorporate dragon fruit in your diet, and for a healthy start of the day, we recommend dragon fruit shake.

    2. Best Anti-aging Drink: Green tea 

      Originating in China, green tea has been widely known for its benefits for thousands of years . Due to the way it’s processed, it retains a high amount of antioxidants, compared to the black tea. Green tea speeds up your metabolism, keeps your heart healthy, fights diabetes and cancer, reduced cholesterol and fights depression.

      3. Ultimate Detoxing Drink: Lemon water

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        This is certainly refreshing drink, but it’s so much more to it. As lemons are rich in vitamin C, B-complex vitamins, calcium, iron and potassium there is no doubt it’s healthy. Diluting it in water helps protect your teeth, and when drinking it daily, it boosts your immune system, encourages healthy digestion, detoxifies your body, and it also helps you lose weight. When making lemon water it’s always good to let it sit 2-4 hours before you drink it.

        4. “Beet” Yourself up with good nutrients! 

          Another vegetable full of antioxidants that was first grown 4,000 years ago and it’s still popular because it’s so healthy. It is high in fibers, minerals such as iron and potassium, and vitamins such as C and B-complex vitamins. Consuming beet makes you and your brain stronger, regulates your blood pressure, helps you fight cancer and fights inflammation in your body. You can find plenty of beet recipes – you can put it in salad, roast it, make a soup or even a cake with beet.

          5. Ginger

            Ginger, which is grown as a root, has long been known for helping with several health conditions [1] . You can consume it in a form of a drink or include it in your cooking, and ginger water can be your everyday choice [2] if you are experiencing certain health problems. Ginger is great for your digestive tracks as it helps fight almost everything from stomach discomfort to colon cancer. It also fights respiratory problems, flu and cold, helps maintain normal blood circulation and boosts your immunity.

            6. Eat Spinach Just Like Popeye the Sailor man. 

              Dating back to 12th century, popularized by Popeye, spinach is rightfully called superfood. It is rich in calcium which helps make your bones stronger, it is also rich in iron thus it’s good for people suffering from anemia. It has anti-cancer properties, plus it’s good for your eyes and helps you with weight loss. There are many ways you can incorporate it into your diet, and we recommend trying these smoothie recipes.

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              7. Chia seed has 6 Times More Calcium Than Milk! 

                Chia is another superfood that can be traced back to ancient times. These white or black seeds are full of omega-3 fats, fibers, proteins, calcium and phosphorous. Chia seeds prevent various health conditions – cardiovascular diseases and cancer. They help control blood sugar levels and make your bones stronger. Chia seed puddings are rather easy to make and really delicious, so you will gladly make them a part of your diet.

                8. Quinoa is Probably the Healthiest Grain in The World! 

                  This is a gluten-free grain that has twice as much proteins as rice and 9 amino acids. It is also rich in fiber, magnesium and it’s a great source of riboflavin. It reduced your cholesterol and helps you lose weight as well. Quinoa also makes your memory more sharp, and regulates your blood sugar levels. There are many creative ways in which you can prepare quinoa.

                  9. The Golden Powder for Better Power: Turmeric

                    Turmeric, or “Indian saffron”, is a root that is usually dried and turned into powder that is beneficial for your brain and cardiovascular health. It has no sugar and it’s very low in calories, but rich in iron and proteins. It has a positive effect on your digestion and it regulates lipid levels. Moreover, it is successful in treating and preventing Alzheimer’s disease and depression.

                    10. If You don’t like Quinoa, You can Always Go For Freekeh.

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                      Freekeh is another grain that has been popular in Mediterranean and Middle East for a long time. One of its main health benefits is that it helps prevent and manage type 2 diabetes because of its low glycemic index. It is full of protein, fiber, zinc, iron and calcium. It is good for your muscles, digestive tract and your eyes.

                      11. Avocado is Everyone’s Favourite! 

                        Native to South Central Mexico, this pear resembling fruit is full of vitamins and minerals, such as vitamin K, vitamin C and potassium. If you consume it on a daily basis, you are less likely under risk of heart disease or cancer. It will also protect your skin and eyes during the aging process and help you maintain weight.

                        12. Eat Flax seed Together With Quinoa To Boost The Protein and Crunchiness! 

                          Flax seeds help you maintain healthy skin and hair and they are the riches plant-based source of omega-3 fatty acids. They are also rich in fiber, protein, manganese, magnesium, phosphorous and selenium. These seeds are high in antioxidants and gluten-free as well. Flax seeds are beneficial for digestive health, for fighting cancer and for lowering cholesterol.

                          13. Salmon is The Healthy Fat You Want To Go For! 

                            Besides being delicious, salmon has numerous health benefits, such as improving your memory and brain power, promoting healthier bones, skin, hair and nails. It also helps in preventing glaucoma, maintains a healthy digestive system and is good for your heart. If you are super busy, we recommend these quick salmon recipes for healthy lunch.

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                            14. Sardines, Smaller than Salmon but Still Powerful! 

                              Sardines are rich in protein and essential vitamin and minerals [3] . They reduce inflammation, protect bone health, fight anxiety and depression, prevent blood clots and regulate blood sugar. They also have anti-cancer and anti-oxidant properties.

                              15. Cinnamon Makes Desserts Taste Better and Healthier! 

                                Cinnamon has been used in cooking, medicine and as an ingredient in fragrances for a long time, and only recently have we become aware of its numerous benefits . It is a great source of fiber, iron and calcium, and it has anti-inflammatory effects. Cinnamon also improves heart health, protects against diabetes and fights bacteria.

                                Featured photo credit: https://pixabay.com/ via pixabay.com

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                                Ana Erkic

                                Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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                                1 The Top Fad Diets That Are Actually Worth the Hype 2 20 Easy and Healthy Breakfast Recipes for Rush Mornings 3 5 Simple Ways to Relieve Stress Effectively 4 10 Easy Ways To Practice Mindfulness 5 3 Reasons Why Mental Health Is So Important

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                                Last Updated on May 21, 2020

                                The Top Fad Diets That Are Actually Worth the Hype

                                The Top Fad Diets That Are Actually Worth the Hype

                                You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

                                Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

                                Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

                                An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

                                Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

                                1. The Paleo Diet

                                The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

                                The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

                                In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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                                How Your Health Can Change With Paleo

                                The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

                                With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

                                It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

                                Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

                                2. Whole30

                                The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

                                With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

                                During the month you are eliminating:

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                                • sugar
                                • alcohol
                                • legumes
                                • grains
                                • dairy
                                • soy

                                Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

                                At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

                                Finding Out How Food Impacts You

                                Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

                                With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

                                This diet will help you regain your love of food… in a healthy way!

                                3. The Mediterranean Diet

                                The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

                                For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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                                With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

                                • Fruits & vegetables
                                • Whole grains
                                • Legumes & nuts
                                • Replacing butter with olive oil
                                • Using herbs and spices instead of salt
                                • Eating fish and poultry at least twice a week
                                • Moderate amounts of red wine

                                Help Your Heart & Overall Health With A Mediterranean Diet

                                Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

                                With all these benefits, this is definitely a “fad diet” that’s worth the hype.

                                4. The Alkaline Diet

                                The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

                                The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

                                Pros & Cons With The Alkaline Diet

                                The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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                                People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

                                One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

                                Follow These Fads for Better Health and Wellness

                                There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

                                The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

                                What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

                                The Big Takeaway:

                                Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

                                Featured photo credit: Dan Gold via unsplash.com

                                Reference

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