10 superfood swaps to boost your body and your budget
Superfoods are everywhere. With their nutrient density and health benefits, they’ve become a staple in wellness circles. But, those ingredients can sometimes be on the more expensive side!
With food costs on the rise, we’ve rounded up some affordable, wholesome alternatives that offer similar nutritional benefits, without stretching your budget. Here are ten budget-friendly superfood swaps that prioritise both your health and your wallet. Small changes can add up to big savings and even bigger benefits!
Understanding superfoods and their costs
Superfoods are praised for being rich in vitamins, minerals, antioxidants and other nutrients that support overall health. But did you know that many everyday foods can offer similar benefits for a fraction of the price?
Trendy picks like sea moss and functional mushrooms often come with hefty price tags due to exotic sourcing, complex processing, or social media hype. The good news is, you can still fuel your body with nutrient-dense foods without breaking the bank. Affordable superfood swaps available at your local supermarket deliver comparable health benefits – minus the premium price.
Superfood swaps: Affordable alternatives with big health benefits
1. Swap sea moss for spinach
- Popular superfood: Sea moss (£15-£25 for 200g gel or supplement)
- Alternative: Spinach (£1-£2 for 200g fresh or frozen)
- Health benefits: Spinach is rich in folate, iron, vitamin C, and fibre, supporting heart health and digestion.
- Cost savings: Up to 90% cheaper (sea moss: £0.75-£1.25/serving; spinach: £0.10-£0.20/serving).
- How to incorporate into your meals or snacks: Blend spinach into smoothies, toss into soups, or stir-fry for a nutrient boost.
2. Swap tiger nuts for almonds
- Popular superfood: Tiger nuts (£5-£8 for 250g)
- Alternative: Almonds (£2-£3 for 250g)
- Health benefits: Almonds are high in fibre, healthy fats, and vitamin E, promoting heart health and reducing oxidative stress.
- Cost savings: 50-60% cheaper (tiger nuts: £0.20-£0.32/serving; almonds: £0.08-£0.12/serving).
- How to incorporate into your meals or snacks: Snack on raw almonds, sprinkle on salads, or blend into homemade almond milk.
3. Swap functional mushrooms for shiitake mushrooms
- Popular superfood: Functional mushrooms (e.g., lion’s mane, reishi) (£10-£20 for 100g powder)
- Alternative: Shiitake mushrooms (£2-£4 for 100g fresh or dried)
- Health benefits: Shiitakes contain B vitamins, selenium, and beta-glucans, supporting immunity and reducing inflammation.
- Cost savings: 70-80% cheaper (mushroom powder: £0.50-£1/serving; shiitake: £0.10-£0.20/serving).
- How to incorporate into your meals or snacks: Sauté shiitakes for stir-fries or add to broths.
4. Swap freeze-dried fruit for frozen mixed berries
- Popular superfood: Freeze-dried fruit (e.g., lychee, strawberries) (£5-£10 for 100g)
- Alternative: Frozen mixed berries (£2-£3 for 500g)
- Health benefits: Packed with antioxidants, vitamin C, and fibre, berries support heart health and immunity.
- Cost savings: 60-80% cheaper (freeze-dried: £0.50-£1/10g; berries: £0.06-£0.12/50g).
- How to incorporate into your meals or snacks: Blend into smoothies or top onto yoghurt.
5. Swap moringa powder for kale
- Popular superfood: Moringa powder (£8-£12 for 200g)
- Alternative: Kale (£1-£2 for 200g fresh or frozen)
- Health benefits: Kale is loaded with vitamins A, C, and K, plus antioxidants, supporting eye health and immunity.
- Cost savings: 80-85% cheaper (moringa: £0.40-£0.60/serving; kale: £0.05-£0.10/serving).
- How to incorporate into your meals or snacks: Use in salads, smoothies, or as crispy baked chips.
6. Swap acai berries for blueberries
- Popular superfood: Acai berries (£10-£15 for 200g frozen or powder)
- Alternative: Blueberries (£2-£3 for 200g fresh or frozen)
- Health benefits: Blueberries are rich in antioxidants, manganese and vitamin C, supporting heart health.
- Cost savings: 70-80% cheaper (acai:£0.50-£0.75/serving; blueberries: £0.10-£0.15/serving).
- How to incorporate into your meals or snacks: Add to porridge or yoghurt bowls.
7. Swap goji berries for cranberries
- Popular superfood: Goji berries (£8-£12 for 200g)
- Alternative: Cranberries (£2-£3 for 200g dried or frozen)
- Health benefits: Cranberries offer antioxidants, vitamin C, and carotenoids, supporting heart health and immunity.
- Cost savings: 60-75% cheaper (goji: £0.40-£0.60/serving; cranberries: £0.10-£0.15/serving).
- How to incorporate into your meals or snacks: Sprinkle on salads or mix into trail mix.
8. Swap chia seeds for flaxseeds
- Popular superfood: Chia seeds (£4-£6 for 250g)
- Alternative: Flaxseeds (£1-£2 for 250g)
- Health benefits: Flaxseeds are high in omega-3s, fibre, and calcium, supporting heart health and digestion.
- Cost savings: ~50-75% cheaper (chia: £0.16-£0.24/serving; flaxseeds: £0.04-£0.08/serving).
- How to incorporate into your meals or snacks: Add to smoothies or use as an egg substitute in baking.
9. Swap labneh for Greek yoghurt
- Popular superfood: Labneh (£3-£5 for 200g)
- Alternative: Greek yoghurt (£1-£2 for 200g)
- Health benefits: Rich in probiotics, protein, and calcium, Greek yoghurt supports gut and bone health.
- Cost savings: 50-60% cheaper (labneh: £0.15-£0.25/serving; yoghurt: £0.05-£0.10/serving).
- How to incorporate into your meals or snacks: Use as a dip or dressing base.
10. Swap sardines for tinned mackerel
- Popular superfood: Sardines (£1-£2 for 120g tin, often marketed as premium)
- Alternative: Tinned mackerel (£0.80-£1.50 for 120g tin)
- Health benefits: High in omega-3s, protein, and vitamin D, mackerel supports heart and bone health.
- Cost savings: 20-25% cheaper (sardines: £0.08-£0.16/serving; mackerel: £0.06-£0.12/serving).
- How to incorporate into your meals or snacks: Add to salads or pasta.
Tips for incorporating budget superfoods into your diet
Making these swaps part of your routine is easier than you think. You can save even more by buying in bulk or opting for frozen and tinned options. Eating healthily on a budget is also easier if you shop seasonally for fresh produce. Purchasing nutrient-rich food that’s in season will help cut costs further.
Why not also plan meals ahead to reduce waste and stick to your healthy food plan? For more ideas, explore our seasonal recipes or air fryer recipe inspiration.
Affordable superfoods made simple
At Certas Energy, we want to change the idea that eating well means spending big.
By swapping trendy superfoods like sea moss, moringa, or chia seeds for budget-friendly options like spinach, kale, or flaxseeds, you can enjoy similar health benefits. Affordable superfoods still support immunity, heart health and digestion while keeping more money in your pocket. These small changes make a big difference, both for your body and your budget.
Explore our blog page for delicious recipes and more budget-friendly tips from Beyond the Grid.
