12 Common, Nutritious and Inexpensive Superfoods to Keep in Your Fridge or Pantry – One Green Planet

We won’t belittle the fact that superfoods are super nutritious, providing a crazy collection of antioxidants and other cancer-fighting components, packing in the vitamins and minerals, and helping to fulfill the USDA daily wish list. Hey! They are good stuff, good for the body and mind.

However, as is well documented by now, and not unlike superheroes, there are no official qualifications that superfoods must uphold. Simply put, they are just really nourishing foods worth including in a healthy diet. From the outside, they may merely look like something edible, but inside, they help to provide the body with the protection and prowess necessary for us to thrive.

What they are not necessarily, or at least what they don’t have to be, is something you’ve never heard of, something you can’t afford, and/or something that comes from a health food store. In fact, there are many superfoods among us already, unassuming and quietly vying for a spot in the fridge or pantry.

1. Tomatoes

 Odds are most of us don’t need a reason to eat more tomatoes. We use them on sandwiches, as a sauce basis, for salsa dips, and in salads. But, rest assured, they are supercharged, and their number one feature is lycopene, which doubles when tomatoes have been cooked.

Supplement suggestion: Jiva Botanicals Lycopene Supplement 30mg – Antioxidant Support from Tomato Extract – 60 Vegan Capsules

2. Garlic

Well respected for its medicinal benefits, including improved heart function, brain maintenance, and illness fighting, garlic is worth having plentifully and often, which isn’t all that much of a sacrifice. Be sure to let it rest for a few minutes after it’s chopped because it preserves enzymes.

Supplement suggestion: DEAL SUPPLEMENT Odorless Aged Garlic Pills, Garlic Oil Extract – Fresh Allium Sativum Bulb Source – Heart & Immune Antioxidant Supplements – Non-GMO

3. Bell Peppers

Yep, just a regular old bell pepper (especially red ones) possesses superpowers, such as supplying days’ worth of vitamin C and a slurry of carotenoids (antioxidants akin to beta-carotene).  And “old” is key here as ripe bell peppers have much more nutrients than young ones.

Supplement suggestions:

4. Dark Leafy Greens

Really, it doesn’t matter so much which type as they are all crazy full with good stuff. Look for a good source of just about anything—calcium, vitamin C, omega-3 fatty acids, iron—and dark leafy greens are probably featured on the list.

Supplement suggestions:

5. Berries:

Blueberries, of course, are the frontrunner here, with brain-bolstering antioxidants galore, but having berries in the house—frozen, dehydrated, or fresh—can only be a good thing. They are full of phytochemicals that keep our cells safe.

Supplement suggestions:

6. Apples

Everyone knows the old trope, “An apple a day keeps the doctor away,” so this should come as no surprise. Apples are renowned for their high fiber content, but the superpowers don’t stop there. The red and green skin contains a powerful, multi-talented antioxidant called quercetin.

Supplement suggestions:

7. Turmeric

After medicinal qualities in a spice? Forget about it! Turmeric is mad healthy, curing more ails than a healthy body can acquire. It has anti-inflammatory, anti-fungal, and anti-bacterial properties that ward off all sorts, even outperforming prescription medicine.

Supplement suggestion:  Vimerson Health’s Turmeric Curcumin & Black Pepper Extract. High Absorption Joint Support Supplement with Bioperine. 95% Curcuminoids

8. Cinnamon

So nice to add to hot drinks, porridge, or bread, cinnamon is much more than a pretty taste. It’s a showstopper amongst the spices for delivering antioxidants that help our brains and circulatory systems stay tip-top. Frankly, the amount of work it gets done is ridiculous.

Supplement suggestions:

9. Fresh Herbs

Kind of like dark leafy greens, the point isn’t so much which one as that herbs show up in a diet abundantly and often. They are all full of useful anti-properties that the body will quickly lap up and put to use. Plus, they are all about providing flavor sensations.

Supplement suggestions: Indoor Herb Garden Seed Starter Kit

10. Sesame Seeds

Seeds in general are spiking up all over superfood lists, and this is mainly because they have quality fats, protein and fiber all tucked away in a convenient capsule. Sesame seeds made this list because they are amongst the cheapest. They also provide calcium and iron. 

11. Flaxseeds

As another affordable and commonplace seed, flax is worth including in this list because it is particularly good at helping to regulate our omega-3 to omega-6 ratio. However, it’s important to crush the seeds before eating them, as the whole seeds will sneak through undigested. 

12. Brown Rice

The brown part is very important here, as white rice has had a lot of the goodness processed out of it. Brown rice, however, is full of valuable nutrients and has a host of medicinal qualities, reducing the risk of heart disease, type 2 diabetes, and cancer.

Eat more of these everyday superfoods and save your budget while also improving your health.

Also see: Beyond the Hype: Eat These Everyday Superfoods Instead. 

Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.

For those of you interested in eating more plant-based we highly recommend downloading the Food Monster App — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

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Graphics by Hannah Williams