Anchovies are ‘flavour-bombs’ with an ‘outsized nutritional punch’(Image credit: Kathrin Ziegler / Getty Images)Share by:Share this articleJoin the conversationAdd us as a preferred source on Google Newsletter Subscribe to our newsletterDespite what social media influencers might say, you don’t need to “fork out for pricey, pretentious” superfoods like açai or spirulina, said Giulia Crouch in The Standard. The belief that healthier eating “costs the earth” is one of the “major misconceptions” about nutrition.The term ‘superfood’ was “coined in the 1960s to describe foods that could fight malnutrition”, said Rachel Dixon in The Guardian. But by the 2000s it had been “co-opted to sell exotic and expensive ingredients to health-conscious customers”.More recently, there has been a renewed interest in superfoods due to the “growing awareness” of the health benefits that come with consuming a wide variety of foods. Keen on diversifying your diet? Here are some of the best superfoods to stock up on.The WeekEscape your echo chamber. Get the facts behind the news, plus analysis from multiple perspectives. SUBSCRIBE & SAVE Sign up for The Week’s Free NewslettersFrom our morning news briefing to a weekly Good News Newsletter, get the best of The Week delivered directly to your inbox.From our morning news briefing to a weekly Good News Newsletter, get the best of The Week delivered directly to your inbox.AnchoviesThese “flavour-bombs” have an “outsized nutritional punch”, said The Standard. They’re a great source of omega-3 fatty acids, which “support heart and brain health and help lower inflammation”. You actually get more minerals from anchovies than you would from “larger tinned fish like tuna or mackerel”. This is because you eat the entire fish including the bones. Anchovies are also generally “safer for frequent consumption” since they are “small, short-lived fish” and don’t accumulate as much mercury. They make a very easy addition to your meals as you can “melt them into pasta tomato sauces for incredible depth of flavour” or add them to your salads and stews.WalnutsNuts have long been an “expert-approved nutritious snack or meal addition” but walnuts “top the list in terms of nutritional profile,” said Rosie Fitzmaurice in The i Paper. This is mainly due to the high amount of polyphenols and omega-3s they contain. Polyphenols have “potent antioxidant and anti-inflammatory properties”. A 2018 study published in the Journal of Nutrition found that walnuts “may also improve insulin response and reduce gut permeability”.PopcornPotatoesPotatoes are frequently “underestimated for their nutritional value”, Gill told The Guardian. In reality they are full of vitamins and minerals, including vitamin C, iron, potassium, magnesium, vitamin B6 and folate. The high starch content in “freshly cooked potatoes” turns into “resistant starch” upon chilling. This k Read More