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Superfoods on a Budget Best Cost Effective Nutrient Dense Foods

Most nutrient dense foods – Eating healthy! It’s a good thing for sure. So you have your shopping list and a head full of expert advice on what to eat and what nutritional benefits it will provide you.

Most Nutrient Dense Foods

It even sounds like you’ve been reading our blogs!


There’s only one problem. Your wallet might have to suffer its own health for the sake of yours!


The Cost Of Eating Healthy

It’s no secret that healthy living is quite an investment.


When it comes to eating the right foods and getting enough of them on a regular, most nutrient dense foods on sustainable basis, you’ll soon learn that your monthly budget gains for every pound you may be losing.

Most Nutrient Dense Foods

Wholefoods aren’t exactly bargain shopping, but why is fresh whole produce so expensive?


Surely something picked from the earth, with minimal processing and not much extra packaging required should be much cheaper than a highly manufactured product?


Well, in theory, this makes sense, but in commercial practice, not so much, and it all boils down to where you buy.

Where you Buy

Sourcing your healthy most nutrient dense foods from a large retail chain like Wholefoods or any other such brand will have you coughing up the dough.


That’s because, for one, fresh produce has a much shorter shelf life. So in order for profitable returns to be made, it sold at a higher price to offset the loss from inevitable spoiling.

Most Nutrient Dense Foods

Another reason is the handling cost of fresh produce is much more expensive.



Picking fruit such as blueberries is much more delicate than harvesting wheat for example. This means human labor is required as opposed to machines.


The best way to avoid these economic pitfalls of commercial food is to try and get your stuff from as close to the source as possible.


Farmers’ markets are a great way to cut down on cost when it comes to products as well as local fishmongers and butchers for fish and meat.


With that said, there are also some specific foods you can look out for when it comes to buying healthy food on a budget.


In this article, we’re going to most nutrient dense foods go through a few of those and help you fill your shopping cart with some real good while also not emptying your wallet.

Top 5 Budget-Friendly Superfoods

1. Legumes

When it comes to cheap and reliable sources of protein, you can’t go wrong with legumes. This group of foods includes beans, peas, and lentils.

Most Nutrient Dense Foods

Aside from protein, legumes come packed with other essential nutrients such as vitamins, minerals, and dietary fiber.


Legumes are also a great protein substitute for a cost-efficient plant-based lifestyle

2. Frozen Berries

Frozen berries are on this list simply because they bring all the superfood benefits of berries and a reduced average cost.


Berries such as blueberries, raspberries and  Aronia berries are super high in antioxidant content. They are amongst the healthiest whole foods you can eat.

Most Nutrient Dense Foods

The reason they are so expensive in most instances is the handling cost.


These berries break, bruise and spoil very easily. That means they need a human touch for effective handling and will ordinarily have a shorter shelf life. That is of course if you’re dealing with the fresh variety.


The frozen variety is a whole different ball game. Because of freezing, the handling cost goes down significantly. The longevity of the product also shoots up, making frozen berries profitable at a lower price point.


This means you can enjoy all the great health benefits at a lower cost.


What’s more, frozen berries are the best version for making cold smoothies. They can also turn your bowl of yogurt instantly into froyo. YUM!

3. Pilchards

Pilchards are mature sardines. They are relatively abundant compared to most other wild-caught fish stock.


The great thing about sardines and pilchards is the have the same basic nutrient profile as other healthy fish like salmon.

Most Nutrient Dense Foods

They are high in omega-3 fatty acids and are a rich protein source as you would expect most fish to be.


This makes them a worthy and convenient alternative at a mere fraction of the price

4. Seeds

Seeds such as sunflower and flax are a great source of vitamins, minerals, and healthy fats. Loading up on seeds is a great way to offset the cost of other typical healthy fat sources such as tree nuts and avocados, which can be considerably expensive.

Most Nutrient Dense Foods

Another great thing about seeds, especially ones like flaxseed, is they can be used in many versatile ways.


They can be ground into flour and used as a healthy substitute for traditional wheat flour

5. Yogurt

You’ve probably heard about the importance of Probiotics. Those good bacteria that live in your colon and provide you with some general health benefits.

Most Nutrient Dense Foods

If you’ve ever been in a situation where you needed to load up on probiotics, for example, after a course of antibiotics, you might have been prescribed an expensive probiotic supplement.


The thing is, you really don’t need to break the bank for some probiotics.


A normal tub of yogurt will get you going in the right direction with little strain on your bank balance.


Cost is King as the saying goes. When it comes to healthy eating, you still do want to be able to save money, no matter how much you value the investment in your health.


One thing to consider is where you by your food. Try and get it as close to the source as possible for extra savings, the next is to always look at alternatives with equally reliable or similar nutrient profiles.


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