10 budget-friendly superfoods

Want to give your diet a nutrient boost without breaking your budget? Here are 10 super-affordable superfoods.

1. Canned fish - Tuna and salmon are both excellent sources of healthy fats that are great for bones, joints and heart health.
2. Home-grown blueberries - Blueberry bushes thrive in most parts of Australia and cost about $20 a plant. The purple berries are oozing with nutrients that may reduce risk of heart disease and cancer. Frozen is another option.
3. Eggs - Loaded with high-quality proteins, vitamins and healthy fats, and no longer linked to increasing bad cholesterol when eaten in moderation (up to about seven eggs a week).
4. Yogurt -The “live” variety comes with millions of good bacteria to support intestinal health, as well as calcium for bone density. You can save more money by making it at home.
5. Beans - Either dried or canned, beans are a great source of fibre and plant-based iron.
6. Oats - A bowl of porridge is a tasty way to increase dietary fibre and potentially lower bad cholesterol.
7. Home-grown kale - This leafy green plant is celebrated as a super source of vitamins and antioxidants. It can be grown in most climates in the ground or a pot.
8. Tea - Just a few cents per teabag delivers a cupful of antioxidants that may promote heart health and boost your immune system.
9. Oranges - One orange contains three grams of fibre and a day’s worth of vitamin C.
10. Turmeric - The latest recruit to the superfood family, turmeric packs a power punch of antioxidants and anti-inflammatory agents which may slow the ageing process. I plan to liberally sprinkle it on everything.