When walking through the grocery store, I always like to look for the healthier alternatives to some of my favorite junk foods. But what most people don’t realize is how some of the most basic and accessible foods are the healthiest and provide the most benefits on a budget.

Spinach

Popeye wasn’t wrong with this one as the leafy greens provide a daily dose of protein and iron. This superfood can also possibly improve your blood-glucose levels, lower blood pressure and improve bone health.

Peanut Butter

As half of everyone’s favorite sandwich, peanut butter is actually a lot better for us than some may have thought. The spread provides vitamin E as an antioxidant, magnesium for bone health, potassium for muscle health and vitamin B6 for boosts to the immune system.

Avocado

The trendy green fruit — and yes it is fruit — provides a great amount of fiber to help with weight loss and metabolic health. Avocados also promote eye health with an abundance of Lutein and Zeaxanthin, two antioxidants, and heart health as they lower cholesterol.

Oats

Oats are the heart healthy choice as most of us have heard on the multiple cereal commercials on television. They help lower cholesterol and risk of heart disease, as well as regulate blood-sugar levels and lower the risk of Type 2 diabetes.

Eggs

Eggs have a mix of everything as they raise good cholesterol levels and have the same eye-beneficial antioxidants as avocados. Eggs also have an abundance of high-quality proteins, iron, phosphorous and vitamins A, B12, B2 and B5.

Sweet Potatoes

Sweet potatoes are an interesting addition to the list of superfoods as they have something no other item on this list does: sporamins. Sporamins are storage proteins that have antioxidant properties and they help prevent oxidative damage to cells. Sweet potatoes also have high levels of vitamin A, B6, C and D.

Brown Rice

Brown rice has manganese levels to help the body synthesize fats, which is why the superfood is often served as part of a larger dish. The fiber content in brown rice also promotes a healthy digestive tract and selenium helps reduce the risk of cancer, heart disease and arthritis.

Tofu

The vegetarian option is also a smart choice for any health-conscious individual as tofu lowers cholesterol and provides 44 percent of your daily calcium needs in a serving. Tofu also promotes healthy complexion and hair and boosts energy.

Bacon

It may seem like something unhealthy, but everyone’s favorite breakfast meat is high in protein that is important for energy levels. Bacon is also heart healthy when regulated as it lowers blood pressure and sugar levels, as well as having Omega-3 Fatty Acids to increase heart health.

Tomatoes

Tomatoes round out the list with their abundance of antioxidants, including beta-carotene, vitamin E and vitamin C. The red fruit is also good for the skin because of lycopene content and can actually reduce the damage of smoking as they contain coumaric and chlorogenic acid to protect the body from the carcinogens produced by cigarette smoke.

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“Superfoods are here to save the day, your money” was originally posted on The Daily Cougar