Our diets have been a focus for many years. Often, new foods will appear to be ‘superfoods’, while others will drop off the radar. However, is purchasing such superfoods actually beneficial enough to spend the extra money that’s required? Here, with grow your own veg suppliers, Suttons, we look at certain superfoods and whether they are all they’re made out to be.


A bit on the smelly side they may be, but they also pack a punch with nutrients too. 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.

Not only will you be full and satisfied, from this dish, sardines can also be 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.



Mangoes can offer up to 25 grams of quick-digesting carbohydrate in every 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 you don’t like the idea of eating a plain mango, try a chicken mango salad. A great way to get the most out of the mango in a tasty, light and cheap dinner.


Thanks to its taste and texture, the avocado is fast becoming a mainstay on restaurant menus. This is because 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.

It is thought to be a greasy fruit to some, but this grease is actually largelyomega 3 type, which can help to lower 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.


While quinoa is sometimes 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.

It’sgluten free and has more fibre than most grains. 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 a giant in the ‘superfood’ world. 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.

While the sweet spud is more expensive than a regular potato, it offers 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!

It’s understandable that certain fads quickly disappear, but that doesn’t look like it’ll happen to these superfoods.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.











This article will look at whether organic really is better and also list meals that the superfoods can be used in to avoid the costs spiralling.