10 Budget-friendly superfoods that are great for your health

These 10 everyday foods — from dal to garlic — are loaded with nutrients and easy on your wallet. A nutritionist explains why they’re worth stocking up on (Image:Pexels)

In a world of costly health supplements and diet fads, many people think that eating healthy has to be costly. However, your body doesn’t need fancy foods — just whole, nutrient-dense foods to nourish you from the inside out. Most of the top superfoods are sitting in your kitchen or easily accessible at your local store — and can fit within your budget.

“You don’t need exotic or pricey superfoods,” explains Dr. Rina Kapoor, a nutritionist based in Delhi. “Staples, like lentils, bananas, and leafy greens, can have excellent health benefits if you eat them regularly and in the right preparation.”

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Here are 10 superfoods that are as nice to your body and your finances:

Spinach: Packed with iron, vitamin K, and folate, spinach is a powerful leafy green that promotes bone health, boosts immunity, and increases energy. “It’s great raw in salads or cooked in soups and curries,” highlighted Dr. Kapoor. “Even a handful a day can make a difference.”

Lentils (Dal): Lentils are an inexpensive source of plant-based protein and fibre. They are fantastic for your heart, blood sugar, and digestion. “Red, yellow or green lentils - they’re all nutrient dense, and easy to prepare," states Dr. Kapoor "Plus, they keep you full longer.”

Eggs: Eggs are versatile, inexpensive, and packed with high-quality protein, vitamin D, and choline, which aids brain health. “Eggs are one of the few foods that naturally have vitamin B12 and can easily be enjoyed at any meal," she noted.

Bananas: Bananas are a high source of potassium, a mineral that regulates blood pressure, supports muscle function, and hydration. “They're the perfect on-the-go snack and great for your gastrointestinal system,” Dr. Kapoor suggested.

Peanuts: Peanuts are sometimes thought to be less healthful than almonds and walnuts but peanuts are packed with healthy fats, protein, and antioxidants – all at a fraction of the price. Advantages include that they are healthy for your heart and help control appetite. Just be careful not to eat the salted versions, advises Dr. Kapoor.

Carrots: Carrots are rich in beta-carotene and help with eye health, provide a glowing skin complexion and support your immune system. "They are crunchy, sweet, and can be eaten raw or cooked – a real multi-tasking vegetable," says Dr. Kapoor.

Curd (Yogurt): Curd is widely known to dieters as a staple in Indian households. It is a probiotic superfood that aids digestion, and the immune system, and helps to strengthen bones. "Choose plain homemade curd instead of the packaged version to avoid added sugars," suggested Dr. Kapoor.

Oats: Oats are very cheap and packed with fibre, which helps to lower bad cholesterol and stabilizes blood sugar levels. "Oats can be a great first meal of the day and can be dressed up with fruits, seeds, or spices for added taste and nutrition," Dr. Kapoor said.

Garlic: Garlic is a powerful anti-inflammatory and antibacterial food. It is natural and one of the best things you can do for blood pressure or cholesterol concerns. "We say use a clove a day, and you will see a lot of positive health benefits," she explains. "Just make sure to crush garlic before you use it to activate its compounds."

Sweet Potatoes: Sweet potatoes have lots of fibre, vitamin A, and complex carbohydrates. They are healthy and also very filling. "Sweet potatoes provide slow-burning energy and help stabilize blood sugar levels," Dr. Kapoor says. "I love them roasted, boiled, or mashed — all are great."

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.