Survive this Januworry with superfoods that are easy on the pocket


A relatively inexpensive protein source, loaded with nutrients, eggs are the epitome of a superfood. Eggs are so nutritious that they are often referred to as “nature’s multivitamin”. They are a great source of omega-3 fatty acids, which are essential for normal body function and heart health.

Cooked tomato sauce

Tomatoes are a good source of lycopene, which is an antioxidant that might reduce the risk of heart disease, cancer and macular degeneration. The cooking process brings out more of the lycopene in tomatoes, making cooked tomato sauce a significant source of the antioxidant. Tomatoes also contain other antioxidants, such as beta-carotene, that help fight cell damage that can cause cancer, heart disease and other chronic health conditions. In addition, cooked tomatoes provide a good dose of protein and fibre.


One can of sardines provides more than 100% of your daily B12, 63% of your vitamin D, 24% of your B3, and 12% of your B2, as well as slightly smaller amounts of every other vitamin except C. Sardines are also a top source of omega-3 fats. The vitamin D content is especially notable, because so few foods contain it.


Counted as both a protein and a vegetable, beans are an excellent source of fibre, folate, plant iron, vitamin B1, and minerals such as magnesium, phosphorus, potassium and copper, while being naturally low in sodium. Eating beans may help improve blood cholesterol, a leading cause of heart disease, as well as other conditions such as diabetes and obesity. Regardless of type or form (canned, fresh, dried) they are a nutrient rich food which should form part of an overall healthy diet.


An apple a day keeps the doctor away. It’s true. Apples are extremely rich in important antioxidants, flavanoids, and dietary fibre. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes and heart disease.


Garlic contains a compound called allicin, which has potent medicinal properties. Chopping or crushing garlic stimulates the enzymatic process that converts the phytonutrient alliin into allicin, a compound to which many of garlic’s health benefits are attributed. In order to allow for maximal allicin production, wait at least five minutes before eating, roasting or cooking the garlic.


Honey, cinnamon and banana oats porridge.

Full of fibre, oats are a rich source of magnesium, potassium and phytonutrients. They contain beta glucan, a special type of fibre that helps to lower cholesterol and prevent heart disease. Magnesium helps regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes.


This vegetable is packed with vitamins, minerals, disease-fighting compounds and essential fibre. Though all members of the cruciferous vegetable family are super healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce the risk of heart disease, certain cancers, and stroke). Broccoli contains phytonutrients that may suppress the growth of tumours and reduce cancer risk.

Source: Capricorn Review