Throughout the years, there’s been a lot of talk about what we should and shouldn’t include in our diets. In recent years, there has been a vote of confidence on the likes of sweet potato, kale, and quinoa. However, is eating such foods beneficial enough to spend the extra money? And what exactly is a superfood? To be classed as a superfood, the product must provide a large quantity of nutritional value and antioxidants.


Here, with crocus bulbs and grow your own veg suppliers, Suttons, we look at certain superfoods and whether they are all they’re made out to be.




The mango is a tropical fruit which offers up to 25 grams of quick-digesting carbohydrate per one cup serving. It’s bursting at the seams with over 20 vitamins, minerals and antioxidants and is thought by many to be one of the tastiest ways to support a healthy lifestyle. The fruit can rapidly boost your energy at a time when your body needs it.


If a mango on it’s own doesn’t appeal, try a chicken mango salad. A great way to get the most out of the mango in a tasty, light and cheap dinner.




The little fish may be very pungent, but it’s also a nutrient powerhouse that can go a long way in helping to reduce inflammation and promoting bone, heart, and skin health. A single can of sardines contains more calcium than a glass of cow’s milk — 300mg! As well as this they are high in vitamin D and, like avocado, have a great omega 3 fatty acid profile. Some of its great qualities include immune-boosting properties due to its high amount of selenium. This is normally found on its skin, so don’t go skinning this fish! The skin also helps your skin, aiding conditions such as psoriasis.


As well as keeping you full and satisfied, sardines are a money-conscious person’s dream thanks to being so cheap. A recipe to rely on could be fresh sardines on toast with sweet pickled red onion.




Due to the avocado’s taste and texture, it’s quickly becoming a major player in restaurant menus since it is easily adaptable to an array of recipes. It offers a host of vitamins, including A, C, D, E and K, as well as folic acid, magnesium, potassium, Omega 3, lutein, and fibre.


Some people say that this is a greasy fruit, but most of this grease is in fact omega 3 type and can contribute to lowering your cholesterol to prevent heart disease. The grease can be used instead of butter or oil when cooking and the actual flesh can also be used to create hair and face masks. Super, right? While it can be produced in forms including soups, juice, toast, salads, and smoothies, a cheap way to incorporate avocado into your diet is by creating a budget brunch of guacamole bread that can cost as little as 76p a head.




Often confused for a grain, this seed is full to the brim with nutritional goodness. Featuring all 10 essential amino acids, quinoa is understood to be a complete protein which can help your muscles repair. Due to it being a complex carbohydrate, offering 46 grams each cup, it provides longer lasting energy.


Not only is quinoa gluten-free, it’s higher in fibre than most grains, but unfortunately, it’s not all soluble fibre. It has a low glycemic index which can help be part of a lower calorie intake. With many believing quinoa is an expensive commodity, a quick and easy cheap recipe is spinach and mushroom quinoa.


Sweet potato


The sweet potato is another powerhouse of nutrients and it’s jam-packed with carbohydrates, minerals and antioxidants, as well as being a great source of potassium. This, according to studies, aids muscle tissue repair and can help prevent fatigue in your muscles. Their fibre content is higher than the average potato and, when combined with the likes of magnesium, the sweet potato can help improve your digestion. Elsewhere, they are an effective remedy to curing congestion of the nose, which can help relieve asthma and treat bronchitis. Other benefits are said to include a boosted immune system, helping to cure stomach ulcers, and maintaining the body’s water balance.


Sweet potatoes normally cost more than the regular spud, but can offer much more goodness. For a tasty recipe look no further than the old staple shepherd’s pie. Simply replace the normal mashed potato topping with sweet potato and you’re onto a winner!


Of course, certain fads will die out sharpish, but these five superfoods appear to be in it for the long run! With so much goodness to offer, they don’t have to be part of an expensive recipe and by researching meals, you can incorporate into your diet without adding too much cost to your weekly shop.