Health Benefits

This post takes a look at 6 cheap, nutritious foods and their health benefits.

1–6: Vegetables

1. Broccoli

Broccoli is a cheap vegetable with an average price of $1.64 per head, and it provides some of almost every nutrient that you need.

It's particularly rich in vitamin C, which acts as an antioxidant and may boost your immune system. Just one cup provides 135% of your daily needs (1).

Additionally, it's rich in vitamin K and folate, both of which play a role in blood clotting and preventing certain neural tube birth defects (2, 3, 4).

Studies show that the nutrients and antioxidants in broccoli may help prevent chronic illnesses such as cancer and heart disease (5, 6).

You can enjoy broccoli raw or cooked. It's often added to salads, casseroles and soups.

2. Onions

Onions are a popular vegetable with many health benefits, and they tend to be fairly low in price. At most stores, they can be purchased for about $1 a pound (.45 kg).

They are well known for being rich in certain antioxidants that may protect against heart disease, diabetes and certain types of cancer (7, 8, 9, 10).

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. Russet Potatoes

Russet potatoes are an excellent source of nutrients and typically available for a reasonable price. On average, they cost about $0.56 per pound.

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 contain fiber, which supports digestion and appetite control (1, 17, 18, 19).

Additionally, potato skins are rich in minerals, especially potassium. In fact, a medium-sized russet potato contains twice the amount of potassium found in a banana (17, 20).

There are several ways to add potatoes to your diet. They taste great baked or boiled and make a fantastic side dish.

4. Sweet Potatoes

Sweet potatoes are extremely healthy and one of the cheapest vegetables you can buy.

For only $0.92 a pound, they provide an impressive amount 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, 22).

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, 23, 24).

You can pair sweet potatoes with just about any dish, and they are quite easy to prepare by steaming, baking or roasting.

5. Canned Tomatoes

Tomatoes are the most frequently consumed canned vegetable in the American diet. They are very nutritious and relatively affordable at about $0.92 a pound (25).

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. What's more, they may protect against certain types of cancer (27, 28, 29, 30).

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 (28).

Canned tomatoes are a handy staple to have in your kitchen. They can easily be added to soups, casseroles and stews.

6. Carrots

If your budget is tight, carrots are 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, 32, 33).

Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese (31).

Due to their high antioxidant content, eating carrots regularly may help reduce the risk of certain types of cancer, including prostate and stomach cancer (34, 35).

You can reap the health benefits of carrots by enjoying them raw or cooked. They make an excellent addition to salads and cooked dishes.

Milan Tomic

Hi. I’m Designer of Blog Magic. I’m CEO/Founder of ThemeXpose. I’m Creative Art Director, Web Designer, UI/UX Designer, Interaction Designer, Industrial Designer, Web Developer, Business Enthusiast, StartUp Enthusiast, Speaker, Writer and Photographer. Inspired to make things looks better.