Check below a list of not expensive foods that are good for your health. And don’t forget to drink at least 2 liters of water a day!
The following nutrition advice was checked and approved by an experienced nutritionist.
Why oats are so good for you: Oats are a great way to get soluble fiber in your diet (they deliver 3 grams per serving). Research suggests that increasing your intake of soluble fiber by 5 to 10 grams each day could result in a 5 percent drop in “bad” LDL cholesterol.
Why kale is so good for you: Kale is an undisputed superfood. A single serving (1 cup cooked) has 10 times the daily value of bone-healthy vitamin K. It also has 3 times the daily value of vitamin A and is high in lutein and zeaxanthin, which all help your vision.
Why oranges are so good for you: You can get your entire day’s worth of vitamin C in a single orange. Plus, oranges deliver fiber (3 grams in one orange) and water to keep you full for only 70 calories. The orange color means it delivers vision-boosting beta carotene.
Why tea is so good for you: Tea, especially green tea, has lots of health benefits. Both green and black tea are loaded with antioxidants, which may boost your immune system and promote heart health. In fact, scientists have found that those who drink 12 ounces or more of tea a day were about half as likely to have a heart attack as non-tea drinkers.
Why tuna is so good for you: The lowly canned tuna delivers omega-3s. Look for chunk light tuna, which comes from smaller tuna fish and is lower in mercury than white albacore tuna.
Why cabbage is so good for you: Like kale, cabbage is a cruciferous vegetable and diets rich in cruciferous vegetables are linked to lower rates of cancer. It’s also is an excellent source of vitamins C and K, and delivers fiber and detoxifying sulfur compounds. Red cabbage also boasts anthocyanins, an antioxidant thought to keep your heart healthy and brain sharp.
Why carrots are so good for you: They deliver beta-carotene (a type of vitamin A). A cup of carrots actually delivers 4 times the daily value of vitamin A, which helps build bone and contributes to immune function.
Why eggs are so good for you: Eggs have a lot of nutrition. The whites are brimming with protein (4 grams per egg), while the yolks deliver some vitamin D plus a lutein and xeanthanin, which lowers the risk of age-related macular degeneration.
Why apples are so good for you: Several research studies suggest that apples have tangible benefits for your heart. Researchers think it’s a combination of the pectin (a type of fiber) and polyphenols that makes apples so good for you.
Why yogurts are so good for you: In only one cup (245 grams) of yogurt, there are 13 grams of protein and lots of B vitamins, in addition to 45% of your daily need for calcium, 35% for phosphorus and 15% for zinc (117). Go for ones with little sugar to keep it healthy.
Some yogurts are good sources of probiotics, which are healthy bacteria that may benefit digestive health.
Why bananas are so good for you: They are full of important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese. They provide a decent amount of fiber, which may benefit your digestive health, promote weight loss and protect against diabetes. You can enjoy bananas as a quick snack food. They also taste great when serving with peanut butter or yogurt.
Why kiwis are so good for you: A medium-sized kiwi provides 117% of your daily need for vitamin C, which is a major reason why eating them appears to support immune function. 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.
Why blueberries are so good for you: Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep, beautiful blue color. These powerful antioxidants can protect skin from damage from the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss.
Why cocoa is good for you: Cocoa contains hundreds of compounds that boost endorphins and serotonin, two of the best-known chemicals responsible for making us happy. It’s also loaded with flavonoids, chemicals found naturally in plants that may help fight a wide array of conditions – including diabetes, strokes and heart disease – and flavonols, which can relax your blood vessels and thin your blood, lowering your blood-pressure numbers naturally.
Why sweet potatoes are good for you: Rich in beta-carotene and boasting 150% more antioxidants than blueberries, sweet potatoes are also high in heart-healthy vitamin A. They’re also packed with vitamin C to keep your immune system strong, especially during cold and flu season.