Top 10 Budget-Friendly Healthy Foods
A healthy diet is important for longevity, but many people believe that it is prohibitively expensive when, in fact, it will result in long-term financial savings. Your savings on healthcare alone will make the switch worthwhile with a few minor dietary adjustments, though your grocery costs will also drop significantly.
Without further ado, here are some healthy ingredients you might want to add to your shopping list. They can be delicious as well as cost-effective and significantly improve your quality of life.
1. Kiwi
- The market is the best place to buy
- Avg. Price: $6 for a three-pack
- Natural anti-aging properties
The kiwi fruit has the ability to strengthen our immune system and shield us from some diseases. It contains so much vitamin C that one serving is sufficient to meet the daily intake guidelines for 85% of the population. Not only that, but this delectable fruit is also high in vitamin E, a natural antioxidant that supports immune health and defends against bacteria and viruses.
Another unusual quality of the kiwi is that it aids in the treatment of some severe chronic illnesses. Numerous medical conditions, such as osteoarthritis, rheumatoid arthritis, and asthma, have symptoms that can be less severe when vitamin C intake is adequate, according to studies. Therefore, make yourself a vibrant, crunchy kiwi salad right away.
2. Salmon
- Best retailer: The neighborhood fishmonger
- The average cost for 2 pounds: is $18
- Anti-aging and cognitive health benefits
One of the healthiest foods we can eat is salmon. The benefits you will experience from regular consumption make the price of the high-omega-3 wild-caught food worth it.
Salmon is a staple of any balanced diet because of its high protein content and heart-healthy fats, which support healthy skin and brain development. Google is brimming with recipes that use fish as the main ingredient, from salmon that is baked in the oven to salmon that is eaten raw in a sushi roll.
3. Spinach
- Whole Foods Market is the best place to shop
- Average cost per frozen package: $3.20
- The immune system is strengthened as a result
Magnesium and vitamin E, two nutrients found in spinach, are fantastic for boosting your immune system. This system guards your body against disease-causing bacteria and viruses as well as other potential threats like cell mutations and toxins.
It is recommended to include spinach in your diet if you want to lose weight. Spinach leaves support weight loss while being low in calories and high in fiber, which keeps you feeling full and maintains regularity.
4. Watermelon
- Farmer's market is the best place to buy
- Price range: $4.50 to $10
- Antioxidants are abundant
The approximately 90% water content of watermelon makes it a good summertime hydration food. Its natural sugars can also sate a sweet tooth. High levels of antioxidants are also present in watermelon, which aid in the body's removal of free radicals.
Free radicals enter your body when you consume highly processed foods, are exposed to air and water pollution, or both. You will undoubtedly save time and money by avoiding the doctor's office by eating foods like watermelon that mitigate the negative effects of these free radicals.
5. Walnuts
- Best Shopping Location: Thrive Market
- $30 on average for 2 pounds
- The fiber content and healthy fats are high
Walnuts are a fantastic food to help you resist sugar cravings all day long. Just a handful can help you maintain your diet while promoting satiety and assisting in the fight against anxiety.
Additionally, walnuts contain beneficial oils that increase brain power and improve cognitive abilities like working memory. Therefore, reach for the nuts the next time you're considering making another trip to the coffee shop for an expensive latte as a pick-me-up.
6. Wakame Seaweed
- Whole Foods is the best place to shop
- $12 for 3.5 ounces on average
- Benefits: Rich in fiber and vitamins
You might have only ever encountered wakame seaweed in a Japanese restaurant. Indeed, anyone who enjoys ramen or miso soup is familiar with this dish. Furthermore, wakame seaweed has a full and unusual nutritional profile that has many positive effects on our health.
It is a real cocktail of good things, being high in fiber, vegetable proteins, minerals, and antioxidants. In addition to detoxifying, it boosts the immune system, energizes the digestive system, and can guard against cardiovascular pathologies.
7. Fennel
- Farmer's market is the best place to buy
- Average cost: Various
- The health of the liver
Fennel's aniseed flavor may take some getting used to, but it has numerous advantages that make it worthwhile. This food is rich in antioxidants like folic acid, beta-carotene, and vitamin C, which are well known for delaying the aging process of cells.
It has amazing detoxifying properties that keep your liver operating at its best, whether you slice it up and toss it in a salad or sip a cup of herbal fennel tea. Fennel's ability to preserve the female hormonal balance, particularly during breastfeeding, is another significant quality.
8. Chicken breast
- Costco is the best place to shop
- $5 for one pound of weight
- Benefits: Rich in protein
One of the most well-liked cuts of meat, chicken is consumed in a variety of dishes around the world. It is not only widely accessible at supermarkets and butcher shops, but it is also very nutritious and high in protein.
The chicken breast meat, which has the highest protein-to-fat ratio, is the healthiest part of the bird. Furthermore, despite having a bad reputation for being fatty, the skin is actually rich in collagen, which works to prevent skin aging from the inside out and contributes to the muscle growth you achieve through a high-protein diet and regular exercise.
9. Oysters
- Best retailer: The neighborhood fishmonger
- $20 on average per small bushel
- High in vitamin B12, benefits
Oysters are undoubtedly an acquired taste and texture, but they have enough positive health effects to persuade anyone to give them another shot. They are high in vitamin B12, which is difficult to find in many other natural sources and helps with energy levels among other things, and are best eaten raw with lemon juice or other strong salty or acidic flavors.
So instead of buying supplements, grab a few at your local $1 oyster night or purchase them after visiting your neighborhood fish market. Just be cautious when using a knife to open them, or have your fishmonger do it for you.
10. Garlic
- The best store is Aldi on average
- Cost: $0.30 per clove
- Advantages: Aids in body detoxification
Along with onions, shallots, leeks, and chives, this small but potent pod is the most protective member of the allium family. Its sulfur compounds stimulate the body's detoxification process, stopping the nitrosamines (found in the nitrites of deli meats) from forming, which are likely to result in a DNA mutation and an increased risk of cancer.
