Key Takeaways
- It’s possible to eat a nutrient-dense, superfood-rich diet without spending a lot of money by purchasing budget-friendly foods like carrots, tofu, and Greek yogurt.
- To save, buy superfoods in-season or opt for frozen versions, which are often just as nutritious, longer-lasting, and less costly than fresh.
- Incorporating variety is key, so try regularly rotating different superfoods from this list into meals to maintain a balanced diet.
Superfoods don’t have to come with a hefty price tag, especially when you know which ones to keep stocked in your fridge. While powders and smoothies can get expensive, there are plenty of budget-friendly options that pack a serious nutritional punch. Experts share their top picks for nutrient-dense, low-cost options and how to easily incorporate them into your everyday meals.
- Amy Brownstein, MS, RDN, consulting dietitian with MyNetDiary
- Lindsay Malone, MS, RD, LD, instructor and clinical dietitian
- Violeta Nieves Morris, MS, RDN, registered dietitian and owner of The Concierge Dietitian
How Superfoods Benefit Health
While there’s no official definition of “superfood,” the term usually refers to foods that are nutrient-dense, low in calories, and packed with benefits like fiber, heart-healthy fats, and anti-inflammatory properties. “The health benefits attributed to superfoods come from their naturally occurring properties—nothing is artificially added to make them nutritious,” says Violeta Nieves Morris, MS, RDN, registered dietitian and owner of The Concierge Dietitian. Depending on the food, superfoods may help reduce inflammation, support immunity, improve digestion, protect heart health, lower the risk of certain cancers, and reduce the risk of type 2 diabetes.
Shopping Tips for Buying Superfoods on a Budget
To keep grocery costs in check while still enjoying the health benefits of superfoods, Morris offers two smart shopping tips. First, buy in-season and local whenever possible, as they’re usually fresher and more flavorful. Second, don’t overlook the frozen aisle. “When fresh options are out of season or overpriced, frozen versions can be a more cost-effective and equally nutritious alternative,” says Morris. They last longer, reduce food waste, and sometimes even retain nutrients better than fresh produce that’s been sitting around for days.
Beets
Aside from their deep red hue, which comes from antioxidants called betalains that help reduce inflammation and support cell repair, beets are also packed with folate, manganese, potassium, and fiber. “Folate supports brain function and cellular repair, while potassium helps regulate blood pressure,” says instructor and clinical dietitian Lindsay Malone, MS, RD, LD. “The natural nitrates in beets have been shown to improve blood flow and athletic performance.” Enjoy them raw, juiced, lightly steamed, or baked, but Malone has a pro tip: try them fermented. “Fermented is great because you get all the micronutrients of beets, they last longer, have more flavor, and you get the probiotic benefit as well.”
Greek Yogurt
Packed with probiotics, calcium, and vitamin D, Greek yogurt earns its superfood status by supporting everything from gut health to strong bones. “Incorporating fermented foods regularly can help you avoid paying for costly probiotic supplements,” says Malone, making a strong case for keeping a tub in the fridge. Probiotics help support gut health and immunity, while calcium not only strengthens bones but also supports the involuntary nervous system that keeps your heart beating and your digestion running smoothly.
Broccoli
Loaded with immune-supporting vitamin C, bone-friendly vitamin K, vision-boosting vitamin A, folate for DNA repair, and fiber to keep digestion on track, broccoli is a true powerhouse veggie. “In addition to being rich in essential vitamins and minerals, broccoli also contains beneficial plant compounds like carotenoids, anthocyanins, and phytochemicals such as glucosinolates, which contribute to its anti-inflammatory and antioxidant properties,” says Morris. These compounds help neutralize free radicals and reduce cell damage, and regularly eating broccoli may help your body fend off chronic conditions like certain cancers, cardiovascular disease, and type 2 diabetes.
Tomatoes
Tomatoes are loaded with lycopene, vitamin C, potassium, vitamin K, and ferulic acid, giving them a nutrient and antioxidant profile that punches well above their weight. Lycopene is a powerful antioxidant that supports heart health, while vitamin C gives your immune system a boost. “Potassium helps regulate blood pressure and supports proper muscle and nerve function, while vitamin K is essential for blood clotting and bone health,” says Morris. “Ferulic acid, a phenolic compound found in tomatoes, offers both antioxidant and anti-inflammatory benefits.” Together, these nutrients may help reduce inflammation, support recovery, and protect brain health. And since tomatoes are the second most consumed veggie in the U.S., largely in canned form, Morris recommends choosing ones without added salt or sugar to maintain a healthier diet.
Tofu
Tofu’s mild flavor and versatility make it an easy swap in everything from desserts and sauces to breakfast scrambles and stir-fries. A half cup serving of firm tofu packs 21.8 grams of protein, 861 milligrams of calcium and 3.35 milligrams of iron. “Compared to animal protein sources, tofu is low in saturated fat and calories. Plus, most animal protein sources do not contain calcium,” says Amy Brownstein, MS, RDN, consulting dietitian with MyNetDiary. For a simple, no-fuss nutrient boost, sear and toss cubed firm tofu on top of a salad, or use silken tofu in smoothies or blend it into sauces like marinara or pesto.
Carrots
In addition to being a great source of vitamin A, carrots are rich in beta-carotene, a plant pigment your body converts into vitamin A. “Vitamin A and beta-carotene are essential for eye health and vision. Additionally, vitamin A supports cell growth, helping to form and maintain organ structure,” explains Brownstein. Cooking carrots actually makes beta-carotene easier to absorb, and since vitamin A is fat-soluble, pairing carrots with healthy fats helps your body soak up even more. “Cook carrots with olive oil or add to a bowl with nuts, seeds, avocado, or cheese to boost absorption,” suggests Brownstein.
Cabbage
Cabbage is one of those low-maintenance veggies that lasts a while in the fridge and fits easily into everything from canned soups to salads and sandwiches. Just one cup of chopped cabbage delivers about 2 grams of fiber and 142.5 micrograms of vitamin K1, making it a simple, affordable way to up your nutrient intake. Since vitamin K is fat-soluble, it’s best absorbed with a bit of fat. “Drizzle olive oil over cooked cabbage or add cabbage to a salad with nuts, seeds, dressing, or cheese,” suggests Brownstein.
The Bottom Line
With a range of affordable superfoods, eating well doesn’t have to mean splurging. “These nutrient-dense foods can help reduce inflammation, support immune function, improve digestion, and lower the risk of chronic conditions like heart disease,” says Morris. “One broader eating habit I recommend to clients for improving overall health is to regularly incorporate a variety of superfoods into their diet.” Rotating different options into your meals helps cover all your nutritional bases and supports a more balanced, sustainable way of eating.
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