Eating healthily doesn’t have to cost a fortune – in fact, you can stock up on many of the vital nutrients your body needs for mere pennies at the supermarket.
According to Rob Hobson, registered nutritionist and author of Unprocess Your Life, there’s no need for expensive products with fancy marketing gimmicks.
Getting your five a day is a simple way to take advantage of numerous health benefits, from improved digestion to cutting your risk of everything from high blood pressure and heart disease to strokes and bowel cancer.
Swapping your usual packaged snacks for fruit and veg is good for your wallet too, and you may be surprised to learn that some of the ones that are best for you are actually the cheapest.
So before you fill your trolley with overhyped items with price tags to match, make sure you aren’t overlooking these everyday ‘superfruits’ available from just 40p each.
Apples
The old saying that an apple a day keeps the doctor away has more truth in it than you might think.
Speaking to Daily Mail, Rob explains: ‘Apples are rich in soluble fibre, called pectin, which forms a gel in the gut. This slows down how quickly sugar is released from food into the bloodstream.
‘They also contain plant compounds, polyphenols, that may improve how the body uses insulin, the hormone that keeps blood sugar in check.’
Studies show people who eat apples regularly are less likely to develop type 2 diabetes, while the antioxidant polyphenols they contain have been proven to protect against colorectal cancer, with researchers hailing them as having ‘the second highest level of antioxidant power among all fruits.’
He recommends pairing with protein or fat – such as peanut butter or cheese – for improved energy levels, while Together Health’s registered dietitian, Lola Biggs, adds: ‘The skin is full of fibre so don’t peel. Eat raw, sliced into salads, or stewed with warming spices.’
Blueberries
Due to high levels of anthocyanins (another antioxidant) blueberries can improve insulin sensitivity, and regular consumption has been linked to a lower risk of conditions like heart disease and type 2 diabetes.
‘They’re also high in fibre for their size, which helps slow the release of sugar from food,’ Rob adds.
Meanwhile, blueberries are rich in manganese, which helps with energy production, metabolism, and bone health, vitamin C, which supports the immune system, and Vitamin K, which helps with blood clotting.
Freezing doesn’t damage their vitamin content either, meaning you can get all the same goodness at a fraction of the price compared to fresh.
Pears
Much like apples, pears are chock-full of fibre, which helps regulate bowel movements and promotes a healthy gut microbiome.
Because fibre contributes to slower digestion, it also means your body has more time to break down and absorb carbohydrates, keeping blood sugar levels steady and reduce the risk of type 2 diabetes.
According to one study published in the journal Molecules, the flavonoid antioxidants in pears can ease inflammation, which causes various health issues including heart disease, and these properties have made them a favourite in traditional Chinese medicine for centuries.
‘Vitamin C and vitamin K are rich within pears, which helps boost the body’s immune system, allows wounds to heal quicker, and protects against iron deficiency,’ adds Nicolle Cucco, registered dietitian, trained chef, and certified PT at Muscle Booster,
Because their vitamin C content can aid the absorption of iron, Rob suggests ‘including pear slices in a spinach and seed salad’ as ‘a smart way to boost nutrition.’
Pomegranates
Thanks to their mix of anti-inflammatory compounds, research has shown that pomegranate consumption can help prevent against heart disease, reduce the formation of kidney stones and even delay the onset of cognitive diseases, meaning they’re as healthy as they are tasty.
Plus, packed with yet another antioxidant, ellagitannins, which interact with starchy foods to control blood sugar spikes, pomegranate seeds are especially great in combination with other foods.
While a small amount of pomegranate juice alongside a meal can have the same effect, Rob advises sticking with the seeds ‘because they contain both fibre and antioxidants’ and don’t have any added sugars.
For the perfect nutrient-dense meal, sprinkle a few over a lentil or grain salad, ideally with some healthy fat like an olive oil dressing.
Raspberries
‘Raspberries are unusual because they’re higher in fibre than other fruits, but low in natural sugar compared,’ says Rob.
They contain less than half than sugar per 100g versus apples, as well as vitamin C, potassium (which is essential to heart function), omega-3 fatty acids and the aforementioned anthocyanins that help protect the body’s cells from damage.
Also like their blue cousins, raspberries are just as nutritious in frozen form – just add a handful to your porridge or yoghurt and reap the benefits.