20+ Healthy Foods That Will Keep You On Budget and Feeling Your Best


Eating healthy is crucial for a long and happy life, and the good news is that it doesn’t have to break the bank. In fact, choosing nutritious foods can save you money in the long run. By making small changes to your diet, you’ll not only improve your well-being but also cut down on healthcare costs and lower your grocery bills.

Without delay, here are some affordable and healthy ingredients that you should include in your shopping list. They not only help you save money but can also make your meals tasty and enjoyable!

| Turmeric

Benefits: Anti-inflammatory and antioxidant properties

Turmeric is a key spice in Indian cooking and has gained popularity in the United States for its anti-inflammatory and antioxidant qualities. You can find this spice easily in supermarkets and online.

Turmeric is not only versatile in various recipes, but it’s also budget-friendly in the spice aisle. Interestingly, even though it’s known for reducing inflammation, having too much turmeric can lead to bloating. If you plan to add it to your diet, make sure to use it in moderation!

| Dark Chocolate

Benefits: Heart health, anti-aging

When the cocoa in chocolate goes beyond 70%, it transforms from a treat into a health boost. Cocoa powder, found in high amounts in dark chocolate, is packed with antioxidants that help our bodies fight aging and inflammation.

Dark chocolate is not just a sweet indulgence; it also helps meet our daily potassium needs, crucial for kidney function.

Moreover, dark chocolate is known for its heart-friendly benefits. It protects against cardiovascular diseases, thanks to flavonoids that have anti-inflammatory properties. These flavonoids also improve insulin sensitivity, prevent blood clot formation, and enhance the elasticity of blood vessels, ultimately reducing blood pressure.

| Yogurt

Benefits: High level of good bacteria

Eating yogurt is a healthy choice because it’s packed with good bacteria that do wonders for your digestion. Plus, it’s rich in calcium and other nutrients that make your bones strong.

Yogurt is like a superfood that you can easily find in stores, and it offers similar benefits to those pricey probiotic supplements, but at a much lower cost. So, why not give it a try? Add it to your shopping list and enjoy the goodness!

| Avocadoes

Benefits: High in antioxidants, fiber 

Avocados are packed with natural antioxidants that can reduce oxidative stress in your body. They’re also loaded with Vitamin E, promoting healthier skin.

Additionally, avocados have vitamin B5, which helps decrease tiredness and enhances cognitive abilities. If you’re feeling low on energy, try having half an avocado with olive oil and lemon to boost your energy levels.

And hey, avocados are not just nutritious, they’re trendy too!

| Blackberries

Benefits: Boost your immune system

Your immune system is like a shield, defending you from diseases in your surroundings. To strengthen this shield, it’s crucial to include blackberries and other fruits rich in antioxidants in your diet. These fruits have the special power to assist your body in its defense.

The little blackberry is not just small—it’s mighty too! It works as a strong anti-inflammatory agent. Eating it regularly can help your body battle different types of inflammation, especially in healing issues related to the upper respiratory tract.

| Pomegranates

Benefits: Anti-Cholesterol

Pomegranates may look simple from the outside, but inside, they’re packed with hundreds of tiny, edible seeds, making them a superfood with many health benefits.

Considering that one in five people has high bad cholesterol, it’s crucial not to be part of that statistic. Research has proven that pomegranates can lower bad cholesterol levels in the blood. Choosing pomegranates is not only a healthy choice but also more cost-effective than frequent doctor visits and prescription medications.

| Kiwi

Benefits: Natural anti-aging effects

Kiwi fruit is a superhero for our immune system, helping to fend off diseases. It’s packed with so much vitamin C that just one kiwi covers 85% of what you need in a day. And that’s not all – this tasty fruit is also loaded with another vitamin, E, a natural antioxidant that supports a healthy immune system.

Research has found that getting enough vitamin C is linked to milder symptoms for various conditions, like osteoarthritis, rheumatoid arthritis, and asthma. So, why wait? Treat yourself to a vibrant, crunchy kiwi salad today!

| Passionfruit

Benefits: Rich in vitamins

Passionfruit isn’t just a delicious treat; it’s a fantastic way to give your health a boost. This tropical delight is loaded with essential vitamins like C, A, and B, working wonders for your immune system, skin, vision, and metabolism.

It’s not just about vitamins—passionfruit is a treasure trove of biotin and folic acid, promoting vibrant hair and overall well-being. Plus, it’s rich in minerals like potassium for a healthy heart, calcium for strong bones, magnesium for muscles, and zinc for your immune system.

Whether you enjoy it as a snack or blend it into a smoothie, passionfruit is a tasty route to wellness.

| Salmon

Benefits: Anti-aging, cognitive health

Salmon is one of the single healthiest foods we can eat. While it might be pricy for the good, wild-caught stuff that’s highest in omega 3 fats, it’s worth it for the benefits you’ll see with consistent consumption. 

High in protein and healthy fats that contribute to glowing skin and positive brain development, salmon is a pillar of any balanced diet. It also lends itself to several different types of recipes, from oven-baked salmon to eating it raw in a sushi roll, Google is full of recipes that feature the fish as the main ingredient.

| Spinach

Benefits: Boosts the immune system

Spinach is like a superhero for your immune system, thanks to vitamins like E and minerals like magnesium. Your immune system is like a shield, guarding you against viruses, bacteria, toxins, and cell mutations that can harm your body.

And if you’re on a weight loss journey, spinach is your friend. It’s low in calories, high in fiber, and helps you stay full and regular, making it a smart addition to your diet.

| Watermelon

Benefits: Rich in antioxidants

Watermelon is like a juicy hydrator, with about 90% water, making it perfect for staying refreshed in the summer. If you’re craving something sweet, watermelon’s natural sugars can satisfy that sweet tooth of yours. Plus, it’s packed with antioxidants that kick out the free radicals from your body.

Free radicals sneak into your body through things like air and water pollution or highly processed foods. Munching on foods like watermelon that fight against these free radicals can save you both time and money on doctor visits.

| Walnuts

Benefits: High in fiber, healthy fats

Walnuts are like little champions to beat those sugar cravings during the day. Grabbing just a handful can be your secret weapon to stick to your diet, keeping anxiety at bay and making you feel full.

These little wonders also carry healthy oils that supercharge your brain, boosting things like working memory. So, the next time you’re tempted to splurge on an expensive latte for a pick-me-up, go for the nuts instead. They’re a tasty and smart choice!

| Sweet Potatoes

Benefits: High in vitamins

Sweet potatoes aren’t just for Thanksgiving – they’re a nutritional powerhouse worth eating all year round. Eating just one sweet potato gives you a whopping 400% of the vitamin A you need daily.

These orange wonders are not only good for your reproductive system but also benefit organs like your eyes, heart, and kidneys. The carotenoids in sweet potatoes might even lower your risk of cancer. If you go for the purple ones, they’re loaded with anthocyanin, a natural compound that could cut your risk of colorectal cancer.

| Wakame Seaweed

Benefits: High in vitamins, fiber

Wakame seaweed might sound exotic, usually found in Japanese dishes like miso soup or ramen. But this sea treasure is more than just a taste enhancer—it’s a health booster.

Packed with fiber, vegetable proteins, minerals, and antioxidants, wakame is a powerhouse of goodness. Not only does it detoxify your body, but it also revs up your immune system, keeps your intestines active, and may even help ward off heart issues. It’s like a health cocktail from the sea!

| Prunes

Benefits: Good for your bowels

Prunes may be known for their bathroom prowess, but there’s more to them than meets the eye. Packed with fiber and magnesium, they’re your go-to natural remedy for fighting constipation.

Skip the pricey laxatives or stool softeners with potential side effects. Instead, go for the classic choice that grandmas have been swearing by for generations. Prunes: nature’s solution for a happy tummy!

| Fennel

Benefits: Liver health

The distinct aniseed flavor of fennel might take some getting used to, but the benefits make it worthwhile. This vegetable is a powerhouse of antioxidants like folic acid, beta-carotene, and vitamin C, known for protecting against cell aging.

Whether you prefer fennel in salads or a soothing cup of herbal tea, its detoxifying properties are remarkable, ensuring your liver stays in top shape. Notably, fennel plays a crucial role in maintaining hormonal balance, especially for breastfeeding women.

| Cabbage

Benefits: Rich in fiber and antioxidants

Cabbage, part of the same family as broccoli and cauliflower, is packed with vitamin C, a powerful antioxidant. Its fiber content helps keep you feeling full for a long time.

Additionally, cabbage contains sulfurous substances that may contribute to preventing certain cancers. Despite not being the spotlight in the produce aisle, this affordable and durable vegetable is a wise and lasting addition to your refrigerator.

| Chicken breast

Benefits: High protein content

Chicken is a globally enjoyed meat found in various dishes. It’s not only easily accessible but also a healthy, protein-rich option.

The healthiest part of chicken is the breast meat, boasting a high protein-to-fat ratio. Surprisingly, the skin, often considered fatty, is rich in collagen, promoting skin health from within. It also aids muscle growth, complementing a high-protein diet and exercise routine.

| Oysters

Benefits: High in vitamin B12

Oysters may not be everyone’s favorite due to their unique taste and texture, but their health benefits are worth another try. When consumed raw with lemon or other bold flavors, they pack a punch of vitamin B12—a nutrient often lacking in other natural sources and known for boosting energy levels.

Instead of reaching for supplements, consider enjoying a few at a budget-friendly $1 oyster night or purchasing them from your local fishmonger. If opening them proves tricky, ask the fishmonger for assistance or use caution when doing it yourself.

| Garlic

Benefits: Helps detoxify the body

Garlic, though small, is a powerful member of the allium family, which includes onions, shallots, leeks, and chives. Its sulfur compounds help detoxify the body, preventing the formation of nitrosamines found in deli meats’ nitrites, which can lead to DNA mutations and an increased risk of cancer.

To help prevent cancers of the esophagus, stomach, prostate, and colon, aim to eat about ten garlic cloves per week, whether fresh, crushed, or cooked. Just be mindful of your breath, as the pungent aroma may travel quite a distance!

| Lentils

Benefits: High in fiber

Lentils are rich in fiber, which has long been linked to a lower risk of cancer. Additionally, they provide a substantial amount of plant-based protein. This makes lentils a popular choice among vegans and vegetarians, offering a cost-effective way to meet various dietary needs.

For less than five dollars, you can purchase enough lentils to enjoy nutritious meals throughout the week.

| Soybeans

Benefits: High in protein

Soybeans are a protein powerhouse, especially favored by vegetarians and vegans for their complete set of essential amino acids. Whether in the form of soymilk, tofu, or edamame, soybeans offer versatile and nutritious options for plant-based diets.

Studies also point to potential health benefits, making soybeans an affordable and nutrient-packed choice for those seeking a sustainable and tasty addition to their meals.

| Orange

Benefits: High vitamin C content

Oranges, like grapefruits and lemons, are rich in vitamin C, a vital nutrient known for its antioxidant properties. Additionally, oranges contain polyphenols and terpenes, key compounds in citrus fruits that have been linked to inhibiting tumor growth and enhancing the anti-cancer effects of other fruits and vegetables.

Despite their natural sugar content, oranges serve as a tasty dessert or a healthy snack, providing a quick energy boost with easily absorbable fructose. Opting for an orange when you sense a cold approaching is a cost-effective and natural way to boost your vitamin C intake without relying on pricey vitamin C supplements.

| Olive oil

Benefits: Prevention of heart disease

Most of us use olive oil regularly, either for cooking or dressing salads, without fully grasping its remarkable health benefits. Olive oil plays a crucial role in preventing various health issues, including heart disease, stroke, and dementia. It has also shown potential in reducing the risk of cancers such as breast cancer, respiratory tract cancer, and upper digestive tract cancer.

Additionally, studies indicate that olive oil may contribute to a lower risk of conditions like osteoporosis and diabetes, making it a valuable addition to your diet for overall well-being.

| Raspberry

Benefits: Anti-carcinogenic properties 

Raspberries, part of the berry family, are among the healthiest fruits you can find in the grocery store. Packed with polyphenols, similar to blackberries and blueberries, raspberries offer potent anti-cancer properties. Whether eaten on their own, added to yogurt, or sprinkled on cereal, raspberries are a versatile and nutritious choice.

What’s more, they have lower sugar content compared to some other fruits, preventing energy spikes and crashes, making them a smart addition to your diet.

| Sushi

Benefits: Good source of protein, heart health

Sushi has become increasingly popular in the United States since the 1970s, and it’s not hard to see why. Despite initial concerns about raw fish, even the most selective eaters now embrace this nutritious meal. Offering a high protein content and low levels of fat and carbs, sushi brings numerous benefits, making it worth the investment, even with its relatively higher price.

Packed with omega-3 fats that support both heart and brain health, making sushi a regular part of your diet contributes to your overall mental and physical well-being.

| Mushrooms

Benefits: Protects you against diabetes and cancer

Mushrooms, whether they’re your favorite or not, offer unique health benefits that set them apart from traditional plant or animal-based foods. Interestingly, mushrooms belong to a distinct food category—fungus. One of their remarkable health properties is the presence of adaptogens.

Unlike fixed nutrients with specific purposes, adaptogens in mushrooms are believed to cater to whatever your body requires. This, coupled with their high fiber content, makes mushrooms an invaluable and versatile nutritional source, making them well worth considering, regardless of their cost.


Add Comment