Affordable superfoods: Beans
Beans are not only one of our favourite affordable superfoods, they are in fact good for your heart. Studies find that diets high in soluble fibre can cut total cholesterol by 10 to 15 per cent. A recent study also ranked beans among the top antioxidant foods.
How much? ¾ cup (175 mL) of beans equals one serving of meat and alternatives.
Beat Health tip: Beans contain more protein than any other plant food, but the protein is incomplete. Eat a grain such as rice at any time of the day to “complete” the protein.
Affordable superfoods: Blueberries
Blueberries have more antioxidants – those magical molecules that can help prevent a host of maladies – than 40 other common fruits and vegetables tested.
The antioxidant plant pigments that make blueberries blue guard against heart disease, cancer and age-related blindness and memory loss. They prevent urinary tract infections, thanks to antioxidant epicatechins, which keep bacteria from sticking to bladder walls.
How much? 1/2 cup (125 mL) of blueberries equals one fruit and vegetable serving per day.
Beat Health tip: Sprinkle blueberries on your pancakes at the last minute – cooking the berries destroys valuable vitamin C. (If you’re a fan of smoothie bowls, you’ll love this recipe.)
Affordable superfoods: Garlic
Garlic has antibacterial, antifungal and antiviral properties. Most of its disease-fighting potential comes from its sulfur compounds, which act as antioxidants, providing many of its cardiovascular benefits. Just six or more cloves of garlic a week can slash your risk of colorectal, stomach and prostate cancer in half compared to eating one clove a week or less.
How much? Incorporate at least one garlic clove into your diet every day.
Beat Health tip: Chop or crush your garlic, then let it stand for 10 minutes to fully release its healing potential.