“Superfood” is a term used by many food and beverage companies as a way to promote a food believed to have health benefits; however, there is no official definition of the word by the Food and Drug Administration (FDA). The FDA regulates allowed health claims on food labels to ensure there is scientific research backing the claims. The list of foods below consists of some that are rich in vitamins, minerals, antioxidants, and fiber, which are good for overall health and may also help prevent diseases.
Beans
Kidney, pinto, navy, or black beans are packed with vitamins and minerals like magnesium and potassium. They are also very high in fiber. Beans contain carbohydrates, but 1/2 a cup provides as much protein as 30 mg of meat without the saturated fat. To save time, you can use canned beans, but be sure to drain and rinse them to get rid of as much added salt as possible.
Dark Leafy Greens
Spinach, collard greens, and kale are dark leafy greens loaded with vitamins and minerals like vitamins A, C, E, and K, iron, calcium, and potassium. These powerful foods are low in calories and carbohydrates too. Try adding dark leafy greens to salads, soups, and stews.
Citrus
Grapefruits, oranges, lemons, and limes or choose your favorites to get some of your daily fiber, vitamin C, folate, and potassium.
Sweet Potatoes
A starchy vegetable rich in vitamin A and fiber. They are also a good source of vitamin C and potassium. Craving something sweet? Try a sweet potato instead of a regular potato and sprinkle cinnamon on top.
Berries
What are your favorites: blueberries, strawberries, raspberries, or another variety? Regardless, they are all packed with antioxidants, vitamins, and fiber. Berries can be a great option to satisfy your sweet tooth and provide the added benefit of vitamin C, vitamin K, manganese, potassium, and fiber.
Tomatoes
The good news is, no matter how you like your tomatoes, pureed, raw, or in sauce, you’re consuming vital nutrients like vitamin C, vitamin E, and potassium.
Fatty Fish High in Omega-3 Fatty Acids
Omega-3 fats can help reduce the risk of heart disease and inflammation. Fish rich in these healthy fats are sometimes known as “fatty fish.” Salmon is well-known in this group. Other omega-3-rich fish include herring, sardines, mackerel, trout, and white tuna. Choose fish that’s roasted, baked, or grilled to avoid the extra carbohydrates and calories that would come with breaded and fried fish. The American Diabetes Association’s Standards of Medical Care in Diabetes recommend eating fish (mainly fatty fish) twice a week for people with diabetes.
Nuts
A handful of nuts can help you get key healthy fats while helping to control hunger. They also offer magnesium and fiber. Some nuts and seeds, like walnuts and flaxseeds, are a good source of omega-3 fatty acids.
Whole Grains
It’s whole grain you’re looking for. The first ingredient on the label should have the word “whole” in it. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron, and folate. They are also a great source of fiber. Some examples of whole grains include whole oats, quinoa, and whole barley.
Milk and Yogurt
You may have heard that milk and yogurt can help build strong bones and teeth. In addition to calcium, many dairy and yogurt products are fortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health. Milk and yogurt contain carbohydrates, which will be a factor in meal planning if you have diabetes. Look for yogurt products that are lower in fat and added sugar.
Tips for Eating on a Tight Budget
Some of the items above can be tough on the budget depending on the season and where you live. Look for lower-cost options like in-season fruits and vegetables or frozen or canned fish. Foods that are easier on the year-round budget are beans and whole grains cooked from scratch.
