The 5 most affordable superfoods to boost your nutrition on a budget

The cost of groceries in South Africa has escalated, making many food options unaffordable. The trend is often to revert to cheaper, less nutritious foods that fill bellies without supporting health or physical growth in children. To buck this trend and ensure South Africans are getting the nutrition they deserve on a budget, Mbali Mapholi, Laager Rooibos partner dietitian has shared the 5 cheapest superfoods to add to your grocery list.

According to the latest Household Affordability Index by the Pietermaritzburg Economic Justice & Dignity (PMBEJD) group, the average household food basket, which comprises 44 core food items, escalated in price by 13.1% compared with February 2022. South Africans will now pay R4 928.34 compared with R4 355.70.

“These price increases mean that South Africans have to shop smarter to ensure they’re getting the right nutritional balance without breaking the bank,” commented Candice Sessions, Laager Marketing Manager. “We believe strongly in the importance of supporting nutritional diets, as nutrition has a far-reaching impact on the health, performance, and happiness of individuals of all ages. That’s why we’ve asked our partner dietitian Mbali to share her top 5 super affordable superfoods.”

Mapholi commented: “Superfoods is a marketing term that has gained popularity in recent years, and while it may not have a specific definition or scientific backing, it can be a useful tool to help people incorporate more nutrient-dense foods into their diets. By highlighting certain foods as ‘superfoods’, people may be more likely to try them and reap their nutritional benefits.”

1. Rooibos tea

Rooibos tea is rich in antioxidants and has been shown to have anti-inflammatory properties. Rooibos tea is also naturally caffeine-free, making it an ideal beverage for children as well, and can be a great alternative to traditional tea or coffee. For hot days, Rooibos tea can be made into a delicious iced tea and even frozen as ice lollies. At around 55c for a cup of Laager Pure Rooibos tea, it’s an affordable superfood that’s packed with benefits.

2. Sweet potatoes

Sweet potatoes are a great source of vitamins A and C, as well as fibre and potassium. They are also relatively inexpensive and can be used to bulk up a variety of delicious dishes. They can be grown as part of a home veggie garden, and are relatively inexpensive if purchased from local markets, greengrocers, or supermarkets.

3. Canned beans

Canned beans are an affordable and convenient way to add protein and fibre to meals. They are also a good source of iron and other minerals. They can be used to bulk up meals, can be enjoyed on their own or on toast, and can also be used as a protein replacement when cutting down on meat for health or financial reasons.

4. Oats

Oats are a fantastic source of fibre and can help promote feelings of fullness for much longer, making them a good option for breakfast. In addition, oats are a good source of vitamins and minerals, such as iron and zinc. To enjoy the full benefits of this affordable superfood, opt for the traditional unflavoured and unsweetened options.

5. Frozen fruits and vegetables

Many don’t realise that frozen fruits and vegetables can be a cost-effective way to incorporate more produce into the diet. They are often just as nutritious as fresh options, and can be used in a variety of ways, such as in smoothies or stir-fries.

For more advice, tips, and even great recipes to try, visit the Joekels website at www.joekels.co.za or follow Laager Rooibos on Facebook and Instgram (@LaagerRooibosTea).