Eating healthy on atight budgetcan be challenging.
Manynutrient-dense foodsare quite expensive, which is why some people opt for cheap junk foods instead.
However, there are plenty of affordable foods you can purchase Satta King that are healthy and easy to add to your diet.
This article takes a look at 29 cheap, nutritious foods and their health benefits.
Broccoliis a cheap vegetable with an average price of $1.64 per head, and it provides some of almost every nutrient that you need.
You can enjoy broccoli raw or cooked. Its often added to salads, casseroles and soups.
They are well known for being rich in certain antioxidants that may protect against heart disease, diabetes and certain types of cancer (7Trusted Source,8Trusted Source,9Trusted Source,10Trusted Source).
Additionally, onions provide small amounts of several nutrients, including vitamin C, manganese, vitamin B6 and potassium (11).
A small portion of onions can go a long way, and their versatility and flavor make them a great addition to any dish.
3. Bagged Spinach
Bagged spinach is quite healthy and almost always reasonably priced. Most stores carry it for about $2 per 9-ounce (255-gram) bag.
Like other leafy, green vegetables, spinach also contains beneficial plant compounds. They have the ability to reduce inflammation and prevent cell damage, which helps prevent chronic diseases (16Trusted Source).
Incorporating spinach into your diet is simple. You can add it to salads, casseroles and soups. It can also be blended into smoothies for a nutrient boost.
4. Russet Potatoes
Regularly eating potatoes with the skin may benefit brain and immune system health. This is due to the significant amount of vitamins C and B that they provide. They also containfiber, which supports digestion and appetite control (1Trusted Source,17,18Trusted Source,19Trusted Source).
There are several ways to add potatoes to your diet. They taste great baked or boiled and make a fantastic side dish.
5. Sweet Potatoes
Sweet potatoesare extremely healthy and one of the cheapest vegetables you can buy.
For only $0.92 a pound, they provide an impressive amount The Play Bazaar of vitamins and minerals that have many health benefits.
They are particularly high in beta-carotene, which is converted into vitamin A in the body. Just one sweet potato provides 369% of your daily need for vitamin A, which plays an important role in eye health (21,22Trusted Source).
Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium and fiber. Studies show they may have anti-inflammatory effects, which help lower the risk of chronic diseases such as cancer and diabetes (21,23Trusted Source,24).
You can pair sweet potatoes with just about any dish, and they are quite easy to prepare by steaming, baking or roasting.
6. Canned Tomatoes
What really makes tomatoes shine is their vitamin C content. A one-cup serving contains an impressive 37% of your daily needs. They also provide some B vitamins, vitamins A, E and K and many trace minerals (26).
Studies have shown that eating tomatoes may help reduce bad LDL cholesterol and blood pressure levels, two primary risk factors for heart disease. Whats more, they may protect against certain types of cancer (27Trusted Source,28Trusted Source,29Trusted Source,30Trusted Source).
Many of their health benefits are attributed to their lycopene content. Lycopene is an antioxidant that may reduce inflammation, protect cells from damage and lower the risk of disease (28Trusted Source).
Canned tomatoes are a handy staple to have in your kitchen. They can easily be added to soups, casseroles and stews.
If your budget is tight,carrotsare a cheap and nutrient-dense vegetable to include in your diet.
They can be purchased for an average of only $0.74 per pound.
Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content. Just one cup of carrots provides 428% of your daily needs for vitamin A, which promotes good eyesight and immune health (31,32Trusted Source,33Trusted Source).
Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese (31).
You can reap the health benefits of carrots by enjoying them raw or cooked. They make an excellent addition to salads and cooked dishes.
8. Green Cabbage
At an average of $0.58 per pound, green cabbage is a perfect budget-friendly vegetable.
Cabbage and other cruciferous vegetables are unique because of their glucosinolate content. Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer (37Trusted Source,38Trusted Source,39Trusted Source).
Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease (40Trusted Source).
A versatile vegetable, cabbage is easy to add to your diet. Its commonly enjoyed in salads and coleslaw, or can be fermented and made intosauerkraut.
9. Butternut Squash
Butternut squash is a nutrient-dense option to include in your diet, and its quite affordable.
On average, its priced at a little over $1 a pound.
Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients.
In fact, one cup contains 298% of the RDI for vitamin A, 49% for vitamin C, 14% for potassium and 12% for magnesium (41).
Moreover, its an especially rich source of soluble fiber and antioxidants, which provide many health benefits, including weight control and a reduced risk of heart disease (18Trusted Source,42Trusted Source,43Trusted Source,44Trusted Source).
There are several different ways to enjoy butternut squash. It tastes great on its own, but its often consumed as a side dish.
10. Brown Rice
Brown riceis a fantastic, cheap food that provides fiber, vitamins and minerals. In general, stores carry it for about $2 a pound.
The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control (18Trusted Source,46Trusted Source,47Trusted Source,48Trusted Source,49Trusted Source,50Trusted Source).
Including brown rice in your diet is simple. It is quite easy to prepare and can be enjoyed with just about any meal.
Oatmealis another nutrient-dense whole grain that is typically affordable at about $2 a pound.
It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium (51).
Additionally, its rich in fiber with 4 grams per cup (234 grams). Fiber promotes fullness and may help lower cholesterol and blood sugar levels (51,52Trusted Source,53Trusted Source,54Trusted Source,55Trusted Source).
The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity (48Trusted Source,56Trusted Source,57Trusted Source,58Trusted Source,59Trusted Source).
In general, oats are enjoyed as a breakfast food. You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal.
12. Canned Beans
Canned beans are budget friendly, in addition to being very nutritious. Different types of beans vary in price, but you can generally find them for less than $1 a pound.
Furthermore, they are an excellent source ofplant-based protein. There are 15 grams of protein in a cup (172 grams) of black beans, which is beneficial for weight maintenance and muscle strength (60,61Trusted Source,62Trusted Source,63Trusted Source,64Trusted Source).
Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes. This is likely due to their ability to lower cholesterol and promote blood sugar control (65Trusted Source,66Trusted Source,67Trusted Source,68Trusted Source).
Beans can be incorporated into just about any dish. They are commonly added to soups, salads and burritos.
13. Dried Lentils
On average, dried lentils cost $1.39 a pound, so they are fairly affordable and quite healthy.
A cup (198 grams) of lentils provides a significant amount of nutrients, including 90% of your daily need for folate, 37% for iron, 25% for copper and 49% for manganese (69).
They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control (70Trusted Source).
Whats more, lentils contain antioxidants that protect cells from inflammation. This may reduce the risk of chronic diseases such as diabetes and cancer (71Trusted Source).
Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease (72Trusted Source).
The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.
Edamameis a healthy food with a fairly low price. A 16-ounce bag of frozen edamame generally costs less than $2.
Its an excellent high-fiber food and provides several nutrients, including vitamin K, folate and almost every trace mineral that your body needs (73).
Moreover, its another rich, plant-based source of protein, providing 17 grams in a one-cup (155-gram) serving (73).
Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer. This is often attributed to their content of isoflavones, which function as antioxidants in the body (74Trusted Source,75Trusted Source,76Trusted Source).
Most often, edamame is prepared as a steamed side dish. You can increase its flavor by adding seasonings of your choice.
In general,quinoacosts around $34 a pound, which is cheap for such a nutritious food.
Quinoa is a complete source ofprotein, which means it provides all the essential amino acids your body needs.
This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources.
Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease (77).
The use of quinoa in cooking is similar to that of rice. Its easy and quick to prepare and can be eaten alone or incorporated into salads and cooked dishes.
16. Air-Popped Popcorn
Popcornmakes a terrific snack food, especially because it is healthy and cheap, typically costing less than $2 a pound.
Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium (80).
To make air-popped popcorn, place one-fourth cup of popcorn kernels into a brown paper bag and heat it in the microwave until it stops popping. Add toppings of your choice, such as olive oil, sea salt or Parmesan cheese.
As one of the cheapest fruits around,bananasare generally sold for about $0.60 a pound, and they have a variety of health benefits.
They are full of some important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese (20).
You can enjoy bananas as a quick snack food. They also taste great combined with peanut butter or yogurt.
Orangesare very healthy and cheap, typically sold for about $1 a pound.
They are prized for theirvitamin Ccontent. Just one orange provides 116% of your daily need for this immune-boosting vitamin (82). They also provide fiber, antioxidants and lots of other nutrients, including B vitamins, calcium and potassium (82).
Consuming oranges and other fruits on a regular basis has been shown to reduce inflammation in the body, thus lowering the risk of several conditions, such as heart disease, diabetes and obesity (83Trusted Source,84).
It is simple to add oranges to your diet. They are fairly convenient and can be enjoyed as a snack on their own or mixed with yogurt, salads and smoothies.
19. Frozen Berries
Berriesare nutrition superstars and reasonably priced when you purchase them frozen. A pound of frozen, mixed berries costs about $3.50.
Their incredible antioxidant content makes them one of the healthiest fruits you can eat. In fact, berries are considered to be one of the best sources of natural antioxidants (85Trusted Source).
The consumption of antioxidant-rich berries is linked to the prevention of some chronic diseases, such as heart disease, Alzheimers disease and certain types of cancer (85Trusted Source,86Trusted Source,87Trusted Source).
To reap the health benefits of berries, try to include them in your diet regularly. They make for a delicious snack or healthy dessert and can be added to smoothies and salads.
Applesare very healthy and generally cheap, averaging $1.60 a pound.
Moreover, apples provide some vitamin C, B vitamins and trace minerals, as well as several antioxidants. Eating them regularly may help lower inflammation in the body, which is a major risk factor for several chronic diseases (91,92Trusted Source,93Trusted Source).
They are an easy, convenient food to add to your diet and commonly consumed as a snack or chopped into a salad.
Cantaloupe is a nutrient-dense and affordablefruit, typically costing around $0.50 a pound.
Its abundant in some important nutrients, providing 106% of your daily need for vitamin A, 95% for vitamin C and 12% for potassium in a one-cup (177-gram) serving (96).
Like other orange vegetables and fruits, cantaloupe contains the antioxidant beta-carotene, which has powerful health benefits such as cancer and heart disease prevention (97Trusted Source).
On average, kiwis cost only $2 a pound, and they have some powerful health benefits.
They are also high in fiber, vitamin K, potassium and antioxidants, all of which work together to protect your cells from damage and reduce the risk of chronic disease (99Trusted Source).
Kiwis may be particularly helpful for heart health, as eating them regularly has been shown to increase good HDL cholesterol, lower levels of fats in the blood and decrease blood pressure (99Trusted Source).
23. Canned Fish
Cannedfishhas many health benefits and is significantly cheaper than fresh seafood. In general, a 6-ounce (170-gram) can of tuna or salmon costs between $23.
Additionally, fish provides a decent amount of the trace mineral selenium, which may boost immune system health and protect against cancer (104Trusted Source).
Whats more, if you purchase canned fish with the bones included, you will get a healthy dose of vitamin D, calcium and phosphorus (105).
You can pair canned fish with salads, sandwiches, crackers and avocado or use it in several dishes, such as seafood cakes and stir-fries.
In only three ounces of ground pork, there are 22 grams of protein, in addition to a significant amount of B vitamins, phosphorus, zinc, iron and selenium (106).