A shopping cart full of fancy foods can really put a dent in one’s budget. There’s no denying that some super healthy foods are also super pricey. But there’s also no denying that grocery stores offer many choices, and stocking up on superfoods without going broke is actually a realistic possibility.
24/7 Tempo compiled a list of affordable fall superfood by first identifying produce that are in season in the fall according to the United States Department of Agriculture. Prices are primarily simple weighted average prices for non-organic produce from the USDA’s National Retail Report for specialty crops for the period between Aug. 17 and Aug. 29.
No doubt, you’ve come across the comparison of what $5 can get you in terms of food — be it at a fast food menu item or between a pound or two of Apples — and we’re not even talking organic. But not all healthy foods are so expensive. This is a common misconception, and it’s not the only one – these are at least 28 myths that can end up packing on pounds.
A limited budget doesn’t have to keep you from a healthy diet. “Superfoods” is a term used to describe items that have few calories and little to no sugar or salt but contain an abundance of healthy boosters.
“Superfoods” is not a scientific term, and science is not 100% conclusive about the health benefits of fruits and vegetables labeled as such. What’s certain is that these foods have high amounts of vitamins and minerals, which, collectively, support the immune system and help fight disease.
Click here to see 45 fall superfoods that won’t break the bank.
Methodology
To compile a list of affordable fall superfoods, 24/7 Tempo first identified produce that are in season in the fall according to the United States Department of Agriculture. We then consulted a clinical nutritionist and reviewed several sources, including the National Institutes of Health and online reviews of medical research on the benefits these fruits and vegetables offer.
Prices are primarily simple weighted average prices for non-organic produce from theUSDA’s National Retail Report for specialty crops for the period between Aug. 17 and Aug. 29.
Prices for items not covered in the report were sourced from Walmart, the country’s largest grocery retailer, ShopRite, a supermarket cooperative with more than 250 units in six Eastern states, or the USDA Economic Research Service’s Consumer Price Index. Produce prices change constantly according to weather conditions and other factors and prices vary from region to region.
Bananas
> Price: $0.47 per pound
> Rich in: Vitamin B6, Vitamin C, and manganese
> Calories: 109 each
> Health benefits: Maintains normal blood pressure and heart function
> How to pick them: Bananas should be firm, bright in appearance, and free from bruises
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Bartlett Pears
> Price: $1.36 per pound
> Rich in: Fiber, copper, Vitamin C and K
> Calories: 101 per medium-sized
> Health benefits: May reduce risk of diabetes and heart disease
> How to pick them: Look for pears that are firm, but not too hard, and with smooth skin
Beets
> Price: $1.49 per bunch
> Rich in: Folate, manganese, and copper
> Calories: 75 per cup
> Health benefits: Protects against heart disease, birth defects, and some cancers
> How to pick them: Choose small beets with firm roots, smooth skin and deep color
Blackberries
> Price: 2.89 per 5.6 – 6 oz package
> Rich in: Vitamin C and K, fiber, manganese
> Calories: 62 calories per cup
> Health benefits: Boosts the immune system, helps regulate bowel movements
> How to pick them: They should have a plump, full feel.
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Broccoli
> Price: $0.94 per pound
> Rich in: Vitamins K and C, Chromium, and Folate
> Calories: 55 per cup
> Health benefits: Reduces chronic inflammation, oxidative stress, risk of cancer
> How to pick them: Either dark green, sage or purple-green, but no yellowing
Brussels Sprouts
> Price: $2.62 per pound
> Rich in: Vitamins K and C, folate, and fiber
> Calories: 56 per cup
> Health benefits: Anti-inflammatory, digestive, and cardiovascular support
> How to pick them: Firm, compact, and vivid green; free of yellowed leaves
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Butternut Squash
> Price: $1.11 per pound
> Rich in: Vitamin A, C, E, potassium, magnesium, manganese
> Calories: 82 per cup
> Health benefits: May reduce risk of cancer and heart disease
> How to pick them: It should have no patches or cuts
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Carrots
> Price: $0.77 per pound
> Rich in: Vitamins A and K, folate, potassium, and fiber
> Calories: 53 per cup
> Health benefits: Eye health and cancer protection
> How to pick them: Firm, smooth, relatively straight and bright in color
Cauliflower
> Price: $2.55 each
> Rich in: Vitamins C and K, folate, pantothenic acid
> Calories: 29 per cup
> Health benefits: Decreased risk of some cancers, cardiovascular diseases
> How to pick them: Look for a clean white, and compact curd; bud clusters should not be separated.
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Celery
> Price: $1.19 per bunch
> Rich in: Vitamin K and molybdenum
> Calories: 16 per cup
> Health benefits: Antioxidant and anti-Inflammatory support
> How to pick them: Should crisps and snap easily when pulled apart
Collard Greens
> Price: $1.44 per bunch
> Rich in: Vitamins K, A, and C, manganese, fiber, and calcium
> Calories: 63 per cup
> Health benefits: Anti-inflammatory, cardiovascular and digestive support
> How to pick them: Leaves should be firm, unwilted, and vividly green
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Cranberries
> Price: $3.58 per 32 oz bag
> Rich in: Vitamin C, manganese, and fiber
> Calories: 46 per cup
> Health benefits: Reduce inflammation and improve heart health
> How to pick them: Fresh, plump cranberries should be firm to the touch
Fresh Figs
> Price: $3.98 per 12 oz
> Rich in: Fiber
> Calories: 37 per cup
> Health benefits: May reduce blood pressure, help with weight loss
> How to pick them: Buy a day or two before eating them
Fresh Garlic
> Price: $1.00 per 4 oz.
> Rich in: Manganese, Vitamin B6, Vitamin C, and copper
> Calories: 27 per 6 cloves
> Health benefits: Heart and blood vessels support,
> How to pick them: Fresh garlic should be plump, with unbroken skin
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Frozen Peas
> Price: $1.66 per pound
> Rich in: Vitamin K, B1, C, copper, manganese, fiber
> Calories: 116 per cup
> Health benefits: Blood sugar regulation, heart health
> How to pick them: Frozen peas are better than canned piece
Ginger Root
> Price: $1.99 per pound
> Rich in: Vitamin B6, magnesium, phosphorus, zinc
> Calories: 6 per 1 tbsp
> Health benefits: Helps fight inflammation, relieves nausea, motion sickness
> How to pick them: It should be firm, smooth and free of mold
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Golden Apples
> Price: $1.21 per pound
> Rich in: Fiber and Vitamin C
> Calories: 95 per one medium sized
> Health benefits: Supports the immune system and heart health
> How to pick them: Look for firm fruits with rich coloring
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Green Beans
> Price: $1.48 per pound
> Rich in: Vitamins K, C, manganese, copper
> Calories: 44 per cup
> Health benefits: Maintains healthy weight and heart health
> How to pick them: They should not be yellowish, the skin should be smooth and tight
Green Bell Peppers
> Price: $0.73 each
> Rich in: Vitamin C, Vitamin B6, and Vitamin K
> Calories: 30 per cup
> Health benefits: Improve eye health, reduces risk of some chronic disease
> How to pick them: Choose peppers with vivid colors, taut skin, and free of soft spots
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Kale
> Price: $0.67 per bunch
> Rich in: Vitamins K, A, and C, manganese, copper, and calcium
> Calories: 36 per cup
> Health benefits: Anti-inflammatory, anti-cancer
> How to pick them: Kale should be kept in a cool place, buy it with firm leaves and moist stems
Kiwifruit
> Price: $0.46 each
> Rich in: Vitamins C and K, fiber, and copper
> Calories: 42 each
> Health benefits: Protects DNA, controls blood sugar, improves asthma symptoms
> How to pick them: Kiwis with the sweetest taste will yield gently to pressure.
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Leeks
> Price: $2.98 per bunch
> Rich in: Vitamin K and manganese
> Calories: 32 per cup
> Health benefits: Helps protect blood vessels linings from damage
> How to pick them: They should be firm and straight with dark green leaves and white necks
Lemons
> Price: $0.78 per pound
> Rich in: Vitamin C
> Calories: 22 each
> Health benefits: Boosts the immune system, supports heart health
> How to pick them: Find one that is rather thin-skinned
Limes
> Price: $0.50 per pound
> Rich in: Vitamin C
> Calories: 20 each
> Health benefits: Supports the immune system, promotes healthy skin, increases iron absorption
> How to pick them: Limes should be firm and heavy for their size, free of decay and mold
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Mangos
> Price: $0.94 each
> Rich in: Vitamin C, A, and folate
> Calories: 201 each
> Health benefits: Helps prevent heart disease, improves blood sugar levels
> How to pick them: A ripe mango will give slightly,meaning it’s soft inside
Mushrooms
> Price: $1.71 per 8 oz bag
> Rich in: Copper, selenium, b vitamins, phosphorus, and pantothenic acid
> Calories: 16 per cup
> Health benefits: Antioxidant and anti-inflammatory benefits
> How to pick them: They should be firm, plump, clean, and light brown
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Orange Bell Peppers
> Price: $1.18 each
> Rich in: Vitamin C and Vitamin A
> Calories: 32 each
> Health benefits: Helps fight cell damage, reducing the risk for cancer and heart disease
> How to pick them: Choose peppers with vivid colors, taut skin, and free of soft spots
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Parsnips
> Price: $2.94 per 16 oz bag
> Rich in: Vitamin C, E and K, folate, magnesium
> Calories: 100 per cup
> Health benefits: Helps prevent oxidative stress, decreases cell damage
> How to pick them: The whiter the flesh, the sweeter the parsnip
Pineapples
> Price: $2.65 each
> Rich in: Vitamin C, manganese, copper, and B vitamins
> Calories: 83 per cup
> Health benefits: Supports the immune system and digestive health
> How to pick them: Pineapples should be free of soft spots; choose the heavy ones
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Pomegranates
> Price: $3.79 each
> Rich in: Vitamin C, K, folate, and fiber
> Calories: 72 per half a cup
> Health benefits: Promotes digestion, helps protect against cancer
> How to pick them: Skin should be bright or dark red
Pumpkin
> Price: $1.38 per pound
> Rich in: Vitamin A, C, potassium, copper, and manganese
> Calories: 49 per cup
> Health benefits: Reduces risk of chronic diseases and boosts immunity
> How to pick them: Buy mature pumpkins, which have hard rounds
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Radishes
> Price: $0.96 per 6 oz film bags
> Rich in: Vitamin C
> Calories: 12 per half a cup
> Health benefits: Supports the digestive system, may help prevent cancer
> How to pick them: Select small to medium-sized radishes for the best taste
Raspberries
> Price: $2.45 per 6 oz package
> Rich in: Vitamin C, manganese, fiber, and copper
> Calories: 64 per cup
> Health benefits: Antioxidant, anti-inflammatory, and anti-cancer benefits
> How to pick them: Buy a day or two before use; they have a very short shelf life
Red Bell Peppers
> Price: $1.15 each
> Rich in: Vitamin C and Vitamin B6
> Calories: 29 each
> Health benefits: Protection against oxidative stress and chronic diseases
> How to pick them: Choose peppers with vivid colors, taut skin, and free of soft spots
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Red Cabbage
> Price: $0.59 per pound
> Rich in: Vitamins K, C, B6, manganese, and fiber
> Calories: 44 per cup
> Health benefits: Anti-Inflammatory, cancer prevention, digestive support
> How to pick them: Heads should be firm and dense with shiny, crisp leaves free of cracks
Red Seedless Grapes
> Price: $1.68 per pound
> Rich in: B vitamins and copper
> Calories: 104 per cup
> Health benefits: Blood pressure and cholesterol regulation, cancer protection
> How to pick them: Fully ripened, plump and free from wrinkles
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Rutabagas
> Price: $1.47 each
> Rich in: Vitamin C, potassium, calcium, magnesium
> Calories: 143 per medium-sized
> Health benefits: Protects against oxidative stress, promotes bowel health
> How to pick them: They should be very firm; peel away the wax and skin before cooking
Spinach
> Price: $0.90 per bunch
> Rich in: Vitamins K, A. B2 and B6, manganese, folate, magnesium, iron
> Calories: 41 per cup
> Health benefits: Anti-inflammatory, may regulate hunger, blood sugar levels
> How to pick them: It should have vibrant deep green leaves and stems with no yellowing
Sweet Potatoes
> Price: $0.98 per pound
> Rich in: Vitamin A, C, manganese, copper, fiber, potassium
> Calories: 180 per cup
> Health benefits: Helps reduce inflammation and regulate blood sugar
> How to pick them: They have to be firm and have no cracks or soft spots
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Swiss Chard
> Price: $1.99 per bunch
> Rich in: Vitamins K, A, C, magnesium, copper, iron
> Calories: 35 per cup
> Health benefits: Antioxidant and anti-inflammatory benefits
> How to pick them: Leaves should be vividly green, no browning or yellowing
Turnip Tops
> Price: $0.95 per pound
> Rich in: Fiber, Vitamin C, and potassium
> Calories: 36 per cup
> Health benefits: Lower risk of cancer, supports weight loss and digestion
> How to pick them: They should be unblemished, crisp, and deep green in color
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Walnuts
> Price: $4.99 per 10 oz bag
> Rich in: Omega-3 fats, copper, manganese
> Calories: 196 per 1/4 of a cup
> Health benefits: Promotes heart health, benefits treatment of diabetes
> How to pick them: Shells should not be cracked or stained
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White Onions
> Price: $0.87 per pound
> Rich in: Biotin, copper, Vitamins B6 and C, manganese
> Calories: 92 per cup
> Health benefits: Antioxidant and anti-inflammatory benefits
> How to pick them: They should be clean, well shaped, and have no opening at the neck
White Seedless Grapes
> Price: $1.57 per pound
> Rich in: Vitamin K, fiber and potassium
> Calories: 104 per cup
> Health benefits: Protects against cancer, eye issues, and heart disease
> How to pick them: Fully ripened, plump and free from wrinkles
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Yellow Bell Peppers
> Price: $1.18 each
> Rich in: Vitamin C and B vitamins
> Calories: 50 each
> Health benefits: Protects cells from aging and damage caused by the environment
> How to pick them: Choose peppers with vivid colors, taut skin, and free of soft spots
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