• Breaking News

    Mister Health

    Here you can find answers on questions you have never asked yourself before

    27 Super Healthy Foods Under $1 Per Serving

    Let us help dispel the myth that eating healthy foods is expensive and means emptying your wallets.
    There is no denying that food prices are on the rise. That does not mean you cannot make healthy food choices. Good news is, you don’t have to spend a fortune on healthy foods.
    A simple trick can help you eat healthy foods and save money too. The mantra is, cook at home as much as possible.
    Cooking at home will not only save you money but also provide you with abundant options to eat healthily.
    Let us get you started and take you down the grocery aisle and help you choose foods that are great for your health and even light on the pocket.
    Here is the list of top healthy and budget-friendly foods which cost less than a buck and taste yummy.
    *Prices are based on multiple sources and may vary depending on location and store

    Top Healthy Foods Are Cheap, Cost Pennies Per Serving

    Healthy foods might seem to be expensive but if you know which food groups to pick from and what foods to choose, you can make your diet healthier.
    We have divided the list into four groups to make things easier. Make the list handy and try to include at least 2 items from every group to your healthy diets. More the healthier.
    • Fruits & Vegetables
    • Nuts & Seeds
    • Proteins
    • Whole Grains

    Choose Less Expensive Fruits & Vegetables

    You need not choose the most expensive fruits & vegetables available at the stores. Pick up less expensive produce such as bananas, oranges, spinach. They offer excellent nutrition.

    1. Watermelons

    Price: $5 per melon
    Cost Per Serving: 30¢ per cup
    Watermelon is one of the lowest in calories. One cup of this fruit contains just 46 calories.
    This feisty fruit is packed with many nutrients including antioxidants, vitamins, and minerals. It is also high in lycopene, carotenoids, including beta-carotene.
    Watermelons are an excellent source of Potassium, Magnesium, Vitamin A,  Vitamins B1, B5 and B6, and Vitamin C.
    It is great for your skin & hair, keeps you hydrated, lowers oxidative stress and inflammation. It is also good for your heart health, improves digestion, helps relieve muscle soreness.
    Just slice or cube it to enjoy the refreshing goodness of watermelon or blend it into a smoothie on a hot summer afternoon.

    2. Cabbage

    Price: $1.80 per pound
    Cost Per Serving: 27¢ per cup
    Cabbage is great for weight loss, anti-inflammatory, and blood sugar regulator.
    One cup of cabbage yields just 22 calories.
    It is loaded with minerals such as Thiamin, Calcium, Iron, Magnesium, Phosphorus and Potassium. It is also high in dietary fiber which helps relieve constipation.
    Cabbage provides good amounts of vitamin C, vitamin K, vitamin B6, folate, and manganese.
    Adding cabbage to your diets may help prevent sulfur deficiencies, improve brain health, may prevent certain cancers. It may also help control blood pressure and detoxify your body.
    Red cabbage is known to contain high amounts of anthocyanins, a potent antioxidant which helps keep your heart healthy and brain sharp.

    3. Fresh Garlic

    Price: $0.30 per bulb
    Cost Per Serving: 10¢ 
    Garlic is a plant belonging to the onion family which is known for its medicinal properties and health benefits.
    This vegetable provides a good source of Calcium, Phosphorus, Selenium, Vitamin C, Vitamin B6, and Manganese.
    Tired of frequent sicknesses such as flu and common colds? try garlic.
    Garlic is rich in a sulfur compound called Allicin which has potent medicinal properties and responsible for most of its health benefits.
    It is also rich in antioxidants which provide protection against cell damage, aging and reduce the risks of Alzheimer’s disease and dementia.
    What’s more, garlic may help you detoxify heavy metals from the body and prevent organ damages, improve athletic performance through garlic supplementation.
    It is delicious and easy to include in your diets. Add garlic to almost every dish you cook from sautéed vegetables to soups and stews, bread, salad dressings and marinations.

    4. Bananas

    Price: $2.0 per bunch
    Cost Per Banana: 20¢ 
    Bananas are extremely delicious and equally healthy which makes them an ideal snack as well.
    An average sized banana contains 105 calories, no fat, and very little protein. They are loaded with nutrients such as Vitamin C, Potassium, Manganese, Magnesium, Copper, and Vitamin B6.
    They contain many potent antioxidants including dopamine and catechins offering many health benefits.
    Considered perfect food for athletes, it reduces exercise-related muscle cramps and soreness. good for kidney function helps improves digestive health and good for weight loss too.
    It is so easy to add this fruit to your diet.  Oh, and remember – Bananas make great smoothies, delicious addition to yogurts and desserts… delicious. Best… just peel and down it!

    5. Kale

    Price: $2 per bunch
    Cost Per Serving: 50¢ per cup (raw, chopped)
    Kale undoubtedly is the KING of greens and definitely the most nutritious foods on earth.
    It is a very low in calorie and offers dense nutrients including vitamin K, vitamin A, and vitamin C.
    Kale is also a rich source of dietary fiber, proteins, thiamin, riboflavin, folate, iron, magnesium, and phosphorus.
    Consuming kale helps detoxification and offers many health benefits such as better skin, hair, and bones, healthy digestion, reduced risk of heart disease.
    Kale is also rich in antioxidants such as flavonoids, quercetin, and kaempferol which are known for anti-aging properties.
    No wonder, this superfood has become the most common ingredient in green smoothies, superfood shakes, and vegetable juices.

    6. Sweet Potatoes

    Price: $1 per pound
    Cost Per Serving: 50¢
    Sweet potatoes are inexpensive nutrition powerhouse providing important components to a diet.
    They are nature’s unsurpassed sources of beta-carotene which is very effective at raising blood levels of vitamin A, especially in children.
    Sweet potatoes are an excellent source of dietary and make an excellent starchy addition to any meal.
    They are a rich source of vitamin A (in the form of beta-carotene), vitamin C, potassium and a decent source of many vitamins and minerals.
    Anthocyanin and some color- pigment phytonutrients in sweet potato provide anti-inflammatory benefits, help improve and regulate sugar levels, help lose weight and improve your skin.

    7. Oranges

    Price: $1 per pound
    Cost Per Serving: 50¢
    Oranges are the world’s most popular fruits packed with vitamin C.
    They are juicy, sweet and tangy which makes them an ideal snack and inclusion in many dishes.
    Apart from vitamin C, oranges are a healthy source of dietary fiber, thiamin, folate, and potassium.
    They also provide with a healthy dose of antioxidants which provide immune system support.
    Oranges are also rich in phenolic compounds, especially flavonoids which contribute to most of the antioxidant properties.
    Including oranges to your diets may help prevent aging of the skin, protect eyes, improve sperm quality, prevents kidney stones and also hair loss. Do we need to say more?

    8. Carrots

    Price: $1 per pound
    Cost Per Serving: 50¢
    Carrots are one of the healthiest and most versatile vegetablesoffering a wealth of nutrition.
    They are low in calories, high in fiber antioxidants and beta-carotene. They also provide good amounts of vitamin A, Vitamin C, Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.
    Carrots provide many health benefits and help every part of the body. It helps improve vision, cleanse kidneys, fight inflammation, balance blood sugar, fight leukemia, improve skin and oral health to liver protection.
    Drink carrot juice to get the concentrated dose of all the nutrients and health benefits it has to offer.

    9. Apples

    Price: 75¢ per apple
    Apples are delicious and most popular fruit.
    They are an extremely rich source of flavonoids, dietary fiber, antioxidants, and vitamins.
    Apple’s offer many health benefits including gout, general weakness, constipation, gallstones, anemia, diabetes, heart disease, rheumatism.
    Most of the polyphenols and fiber is concentrated in the skin hence eat the apple with the skin.

    10. Beetroots

    Price: $1 per pound
    Cost Per Serving: 35¢
    Beetroots offer a wide array of health benefits and a good addition to your diet.
    They are extremely rich in nutrients which include organic compounds like carotenoids, lutein zeaxanthin, beneficial flavonoids called anthocyanins, vitamins and minerals such as vitamin C, magnesium, iron, copper, and phosphorus.
    Abundant nutrients in beetroots offer many health benefits and help improve blood circulation, improve skin, mediate respiratory disorders, improve sex life, prevent cataracts, gallbladder stones, dandruff, kidney disorders and more.
    Don’t like the taste of beetroot? slip it into the juicer!

    11. Almonds

    Price: $5 per 8-ounce bag
    Cost Per Serving: 30¢ (10-12 nuts)
    Almonds are highly nutritious and extremely healthy nut.
    They are a rich source of vitamin E, calcium, phosphorous, iron, and magnesium. Almonds are also an excellent source of minerals such as zinc, selenium, copper and niacin.
    Despite being high in fat, almonds are extremely healthy and help lose weight. Just 1 ounce of almonds provides you with one-eighth of the daily protein needs.
    Some of the many health benefits of eating almonds include healthy brain function, good skin health, respiratory disorders, coughs, heart disorders, anemia, impotence, and diabetes.

    12. Walnuts

    Price: $5 per 8-ounce bag
    Cost Per Serving: 30¢ (10-12 nuts)
    Walnuts are one of the natures healthiest foods and correctly considered nutritional powerhouse.
    This nut is rich in omega-3 fatty acids and loaded with antioxidants.
    They are also a rich source of many vitamins and minerals including vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin E, vitamin K, and vitamin A.
    Walnuts offer high levels of arginine, folate, fiber, tannins, and polyphenols which offer many health benefits.
    Eating walnuts may improve brain health, sleep disorders, prevent heart disease, good for diabetics and may prevent certain cancers.

    13. Peanuts

    Price: $4 per 8-ounce bag
    Cost Per Serving: 30¢ (15-20 nuts)
    Guess what? peanut is not a nut…It is a legume packed with amazing health benefits.
    What’s more, they are inexpensive and a cheaper substitute for other nuts such as almonds, walnuts, pistachios, cashews, and pine nuts.
    That does not make them less nutritious, In fact, peanuts are an excellent source of protein, fats, fiber, vitamins A, vitamin E, folate, calcium, magnesium, zinc, iron, potassium, and many other nutrients.
    Peanuts also provide antioxidants such as coumaric acid and resveratrol.
    Include peanuts or peanut butter and get all the nutrients other nuts have to offer.

    14. Chia Seeds

    Price: $1 per ounce 
    Cost Per Serving: 35¢
    Chia seeds are packed with massive amounts of nutrients and very low in calories.
    No doubt why chia seeds are the buzz among health conscious people. It is one of the healthiest superfoods.
    They are one of the best sources of plant based omega-3 fatty acids, high in quality proteins and fiber. Chia seeds are also high in antioxidants.
    Including chia seeds to your diets can help lose weight, reduce the risks of heart disease and diabetes, boost energy & metabolism.
    Add these awesome seeds to your smoothies and juices or just soak them in milk to make pudding. My favorite is soaking them in water, squeeze a lemon and ready to go!

    15. Flaxseeds

    Price: $8 per pound
    Cost Per Serving: 40¢
    Flaxseed has gained massive popularity for the outstanding source of protein, fiber, heart-healthy omega-3 and many other nutrients.
    Apart from these, flaxseed is also a good source of Magnesium, Phosphorus, Copper, Thiamin, Selenium and Manganese.
    This awesome nutritious food is linked to many health benefits.
    It helps improve digestion, lowers cholesterol, balances hormones, reduce sugar and food cravings, promote weight loss, combat cancer, reduced risks of heart diseases and type 2 diabetes. That is just the beginning.
    Still, need more reasons to incorporate flaxseeds into your diet???

    16. Pumpkin Seeds

    Price: $5 per pound
    Cost Per Serving: 50¢
    Pumpkin seeds are an excellent source of Zinc and it would be right to call them nutritional powerhouses.
    Eating a small amount of these seeds provides healthy fats, magnesium, copper, and zinc.
    The plant compounds known as phytosterols found in pumpkin seeds can boost your health, help fight diabetes, strengthen the immune system, boost liver and heart health, improve sperm quality and get you good nights sleep.
    What’s more, these seeds can be easily incorporated into your diets, just add them to smoothies or Greek yogurt or fruit salads. You can also sprinkle them on salads, soups or cereals.

    17. Tofu

    Price: $3 per pound
    Cost Per Serving: 20¢ per ounce
    Tofu is low calorie, gluten free and made from soybean curds.
    It is cholesterol free and an excellent source of protein, iron, and calcium which makes it a delicious staple for vegetarians and meat-eaters alike.
    Pan frying it with other vegetables or scrambling it in your dishes tastes always good.

    18. Tuna

    Price: $1.50 per 5-ounce can
    Cost Per Serving: 30¢ per ounce
    Tuna fish is amongst the most desirable fish which are deliciously healthy and affordable.
    It makes an ideal replacement for red meat and offers many health benefits.
    This fish is rich in antioxidants, proteins, selenium, and good amounts of phosphorous, iron, magnesium, and potassium.
    It also offers a great source of vitamin B12, niacin, vitamin B6 and riboflavin.
    Including tuna fish to your diet can offer amazing health benefits such as inhibit cell membrane damage, reduce cardiovascular disease, lower blood pressure and cholesterol, increase red blood cell count, aid weight loss and much more.

    19. Sardines

    Price: $1.50 per 5-ounce can
    Cost Per Serving: 30¢ per ounce
    These tiny fish are rich in omega-3 fatty acids, proteins and loaded with nutrition.
    Just 3 oz. of sardines can provide you wit 23 grams of protein.
    Sardines also provide you with over 80% of your daily needs of selenium from just one can.
    Selenium is an essential trace mineral which actually is an important antioxidant.
    Canned sardines are easily available in most grocery stores and make a great addition to salads and soups.

    20. Canned Salmon

    Price: $2.50 per 14.75 -ounce can
    Cost Per Serving: 20¢ per ounce
    Salmon fish is a great source of proteins and one of the most nutritious foods on the planet.
    Just 3.5 ounces of canned salmon provides 22–25 grams of protein.
    It is also loaded with essential nutrients and offers the best sources of omega-3 fatty acids (EPA and DHA). They are also a good source of vitamin B’s, selenium, potassium, antioxidants including astaxanthin.
    Fresh or canned, salmon offer many health benefits. Eating it fish twice a week may help meet your nutrients to prevent many diseases.
    Canned salmon is cheap and a versatile option to add it to sandwiches and salads.

    22. Brown Rice

    Price: $2 per pound
    Cost Per Serving: 18¢ per 1/4 cup
    Brown rice has gained enormous popularity in western countries due to its health benefits.
    Unlike white rice, brown rice is an unrefined and unpolished whole grain and retains its nutrient-dense bran and germ layer.
    What’s more? It is gluten-free and loaded with vitamins, minerals, fiber and protein which balance the carbs in brown rice.
    Brown rice offers all the wealth of vitamins such as vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, folate, vitamin E, vitamin K.
    It is also packed with essential minerals such as manganese, iron, zinc, phosphorous, calcium, selenium, magnesium and potassium.

    23. Quinoa

    Price: $ 5 per 12-ounce box
    Cost Per Serving: 60¢ per 1/4 cup
    Quinoa is an ancient grain which has gained unprecedented popularity over the last few years.
    So what makes Quinoa so popular?
    It offers unique nutrition and one of the few grains which contain all amino acid, it is gluten-free and contains a significant amount of protein, antioxidants, vitamins, and minerals.
    Use quinoa as a base for your salad and it tastes great with vegetables. Be creative with this grain and it will adapt to most flavors it is added to.

    24. Chickpeas

    Price: $ 5 per 12-ounce box
    Cost Per Serving: 60¢ per 1/4 cup
    Chickpeas, also known as the garbanzo bean, Bengal gram or Egyptian pea.
    This legume has been part of the healthiest populations around the world.
    They are nutrition powerhouses and a rich source of plant-based proteins, dietary fiber, iron, magnesium, folate, phosphorous and a number of essential B vitamins, along with a rich blend of antioxidants.
    Make your own hummus or add them to stews. My favorite is chickpea salad, just need boiled chickpeas, chopped onions & tomatoes, coriander, green chilies, lemon squeeze and seasoning.

    25. Lentils

    Price: $ $1.50 per pound (dry, in bulk)
    Cost Per Serving: 12¢ per 1/2 cup (uncooked)
    Lentils are an excellent substitute for meats. They provide up to 35% proteins comparable to other foods such as meats, fish, and dairy.
    They are low in calories, a good source of fiber and other nutrients such as molybdenum, folate, tryptophan, manganese, iron, phosphorous, copper, vitamin B1, and potassium.
    Lentils also offer many health benefits including weight loss, heart health, diabetes and more.

    26. Honey

    Cost Per Serving: 20¢ per spoon
    Honey, also referred to as “Liquid Gold”.
    It has been used for centuries for its antibacterial and antifungal properties.
    Honey is undoubtedly the best natural sweetener and known as an energy booster, preventing infections, soothing inflammation in the respiratory system, antioxidants, balancing blood sugar and increasing athletic stamina.

    27. Extra Virgin Olive Oil

    Cost Per Serving: differs
    Olive oil is one of the best sources of fats in your diets.
    The majority of fats in olive oils are monounsaturated fats called oleic acids.
    These types of fats are highly nutritious and also contains Vitamins E and K
    Olive oil is also loaded with powerful antioxidants which are biologically active and may help fight serious diseases.

    No comments:

    Post a Comment