10 'cheap superfoods' you must eat every day

Below is a list of 10 dishes that meet all 3 criteria of "delicious - nutritious - cheap", which must be added to the daily menu to ensure the health of the whole family.

Superfoods are defined as nutrient-dense, disease-fighting, low-calorie, and, of course, delicious.

However, a superfood that is too expensive is not something everyone can enjoy regularly (for example, abalone, bird's nest, etc.). Luckily, there are many foods that meet all of the above criteria at affordable prices, allowing everyone to enjoy them every day without worrying about their wallets.

1. Berries

All berries are a great source of fiber, a nutrient that is important for a healthy digestive system but is often lacking in the diet. Fiber also aids in weight loss. Raspberries top the list with 8 grams per cup, and also contain ellagic acid, a compound with anti-cancer properties. Blueberries provide anthocyanins, antioxidants that help improve memory as you age. Berries are also rich in vitamin C, which helps beautify the skin and fight aging.

2. Eggs

Eggs are high in protein, which helps keep you energized throughout the day. A recent study found that eating toast and eggs for breakfast made people feel more satisfied and eat less at lunch than eating other foods with similar calories.

Even if you're watching your cholesterol, eating an egg a day is perfectly fine. Egg yolks contain lutein and zeaxanthin, two antioxidants that help keep your eyes healthy.

In fact, these two substances actively support reducing the risk of age-related macular degeneration, the leading cause of blindness in people over 50. And lutein can also help protect your skin from UV damage.

3. Beans

Beans are a plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body.

Because the body cannot absorb iron directly in plant foods, combining beans with other foods rich in vitamin C helps this process. Beans are also a food that provides a large amount of fiber, especially the majority of the fiber in beans is the soluble type that is beneficial for blood cholesterol levels.

4. Nuts

Nuts provide a good amount of heart-healthy unsaturated fats. Seventh-Day Adventist studies suggest that people who eat nuts regularly add about 2.5 years to their life expectancy.

Walnuts are high in alpha-linolenic acid (ALA), an omega-3 fatty acid that supports heart health and improves mood. Nuts also help lower “bad” LDL cholesterol and maintain healthy levels of “good” HDL cholesterol.

5. Orange

An excellent source of vitamin C. Just one orange or one glass of orange juice a day is enough to provide your body with the vitamin C it needs.

Vitamin C is also important in the production of antibodies that fight infection, is a powerful antioxidant that protects cells from free radical damage, and plays a key role in the production of collagen, which keeps skin firm. Oranges are also high in fiber and folate.

6. Sweet potatoes

The Center for Science in the Public Interest calls sweet potatoes the most nutritious plant on earth. Sweet potatoes provide vitamin A for bright eyes, strong bones and optimal immune support. One sweet potato provides enough vitamin A, vitamin C, B6, potassium, manganese and lutein, zeaxanthin needed each day for the body.

7. Broccoli

Broccoli is never absent from the list of “superfoods” because it provides a large amount of sulforaphane, an isothiocyanate that is recommended for its ability to prevent cancer by helping to stimulate the body’s detoxification enzymes. Not only that, it is also considered a “machine” that produces vitamins C, A and K (good for bones), as well as folate.

8. Tea

One study found that regular tea drinking may reduce the risk of Alzheimer’s disease, diabetes, and some cancers, as well as promote healthy teeth and stronger bones. Tea is rich in antioxidants called flavonoids. No matter which variety of tea you choose, drinking it fresh will maximize the power of the flavonoids.

9. Spinach

Spinach provides many important nutrients: vitamins A, C, E and K, as well as some fiber, iron, calcium, potassium, magnesium. Spinach also adds water-soluble B vitamins that help produce DNA and form healthy new cells, especially important during pregnancy.

10. Yogurt

In the 1970s, the Soviet Union had the highest life expectancy in the world. Reports at the time claimed that the secret to their longevity was drinking yogurt every day, a staple of their diet. While the longevity factor has yet to be proven, it is certain that yogurt contains “good bacteria” that help maintain gut health. It is also rich in calcium, which helps prevent osteoporosis. Just one cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, potassium, zinc, riboflavin, vitamin B12, and protein.

According to Vietnamnet