Today’s post is about some simple and affordable superfoods you need to start consuming today and how to include them in your diet.
Top 5 Affordable Superfoods
Good news: no need to find a health food store or shop online to buy the affordable superfoods included in my list. They are simple everyday foods you will find at your local grocery store.
Mushrooms are rich in vitamins, nutrients, and antioxidants. Furthermore, a systematic review of 17 cancer studies found that a higher mushroom consumption is associated with lower cancer risk, particularly breast cancer. According to the findings, consuming only 18 grams of mushrooms daily (the equivalent of one or two mushrooms) reduces your cancer risk by 45%.
You can use a variety of mushrooms to benefit from these anti-cancer properties. Your plain with button mushrooms contains powerful phytochemicals that inhibit aromatase activity and breast cancer cell proliferation.
As a side note, Dr. Joel Fuhrman recommends you cook your mushrooms to reduce their agaritine content (a potentially carcinogenic substance).
2- Green Tea
Green tea comes in several varieties that are packed with antioxidants. Drink at least two cups a day to enjoy the following benefits:
- Lower cancer risk
- Lower risk of type 2 diabetes and heart disease
- Improved brain function
- Lower risk of degenerative diseases
One of the main antioxidants in green tea is called catechins, which may contribute to lowering cancer risks. Moreover, the plant compounds and nutrients in green tea confer a great many health benefits.
Personally, I can’t wait to try this Iced Green Tea with Mint and Honey recipe!
Garlic is a potent anti-viral and anti-inflammatory. According to Sudha Raj, PhD, RDN:
It contains phytochemicals such as allicin and organosulfur compounds. These phytochemicals (or plant compounds) are responsible for the plant’s heart-healthy, immune-supportive, anti-inflammatory, and nutritional properties.Everyday Health
It’s preferable to consume your garlic raw as raw garlic also retains more allicin, which is the sulfur-containing compound responsible for many of garlic’s beneficial health effects. AS you will see in my recipe below, I love using raw garlic in my vinaigrettes. Also, try the Powerhouse Juice recipe in my 3-Day Juice Fast.
Lastly, use this powerful sore throat remedy:
- 1 clove of garlic, minced
- 1 tsp of raw honey
- a dash of cayenne pepper
You can try eating it, but another option is to simply spread it on the outside of your throat and leave it there for 5 minutes.
Finding fresh turmeric can be a bit more tricky, but turmeric powder is fine. Laboratory studies confirm that curcumin (the active ingredient in turmeric) is effective at killing cancer cells. Remember to use black pepper with your turmeric as it will enhance curcumin absorption in the body by up to 2,000%.
Turmeric is a potent anti-inflammatory and antioxidant. It may also help improve symptoms of depression and arthritis. Moreover, turmeric may help protect against heavy metal toxicity.
It’s interesting to note that India has the lowest rate of Alzheimer’s disease in the world. The extensive use of curcumin is a possible cause.
5. Cruciferous Vegetables`
I often recommend a combination of all veggies of all colors as a guideline to improve your health and well-being. However, cruciferous vegetables are especially beneficial, particularly when it comes to cancer prevention. Cruciferous vegetables include:
- Bok Choy
- Brussels Sprouts
- Collard greens
Cruciferous vegetables are rich in nutrients and contain a group of substances known as glucosinolates. These sulfur-containing chemicals are responsible for the pungent aroma and bitter flavor of cruciferous vegetables. They have been found to inhibit the development of cancer in several organs in rats and mice.
Affordable Superfood Salad Recipe
I started making this salad recipe a few weeks again as I was craving something warmer for my daily salad. I adjusted it a little bit when I learned about these 5 simple and affordable superfoods. Enjoy!
Ingredients (serves 1):
- 2-3 mushrooms
- 1 cup of broccoli, chopped
- 1 avocado
- 1-2 cups of greens (whatever kind you like)
- my homemade vinagrette (recipe below)
Slice and saute your mushrooms over medium heat until slightly golden. Add your broccoli and sautee until bright green. Let cool down a little. Layer your greens on a plate, top with your avocado and your broccoli and mushroom mixture. Drizzle with my homemade dressing.
Superfood Salad Dressing Recipe
Make this vinaigrette recipe and keep it in a mason jar. You can drizzle it on your salads, on roasted veggies, and use it as a marinade for meats.
- 1 tsp sea salt or Himalayan salt
- 1 tsp turmieric powder
- 2-3 cloves of garlic, minced
- 1/4 tsp black pepper
- 1 tsp Dijon mustard
- 1/4 cup raw apple cider vinegar
- 1/2 cup extra virgin olive oil
Throw all your ingredients into a Mason jar and mix.
How to Get Even More Superfoods Into Your Diet
I really can’t have a blog post about superfoods without mentioning my favorite green superfoods shake. I make a superfood smoothie every single day and it has changed my health (with my intermittent fasting practice of course).
All the ingredients are organic and dried at low temperatures to preserve as many of the nutrients as possible. It has also helped me lower my grocery bill and simplify my life because I don’t need to consume 12 cups of veggies a day to feel well anymore!