Eating nutritious food is essential for your longevity, but many assume that a healthy diet is cost-prohibitive, when in fact it’ll help save money in the long run. With a series of small changes in your diet, your savings on healthcare alone will be well worth making the switch, though your grocery bills will be significantly lower too.
Without further ado, these healthy ingredients are ones you should consider adding to your grocery list. Not only will they save you money and drastically improve your quality of life, but they can also be delicious too!
1. Turmeric
Best Place to Buy: Grocery store
Avg. Price: $5 for 3.5 ounces*
Benefits: Anti-inflammatory and antioxidant properties
Turmeric is one of the most essential spices in Indian cuisine. Lately, it has also become quite popular in America for its anti-inflammatory and antioxidant properties. This spice is easily found in supermarkets and even online.
Not only can versatile turmeric lend itself to many different recipes, but it’s also one of the more affordable spices in the spice aisle. Ironically, although it is an anti-inflammatory, turmeric can cause bloating if consumed in large quantities. If you are considering including it in your diet, be sure to consume it in moderation!
2. Dark Chocolate
Best Place to Buy: Whole Foods
Avg. Price: $2 per bar*
Benefits: Heart health, anti-aging
When the cocoa content exceeds 70%, chocolate becomes a health food rather than a dessert. First of all, cocoa powder is extremely rich in antioxidants and helps our body fight against cell aging and inflammation. In addition, dark chocolate is highly involved in covering our daily needs in potassium, an electrolyte important for kidney function.
Dark chocolate is also considered good for the heart, as it has a protective and preventive effect against cardiovascular diseases. According to studies, this is due to the presence of flavonoids that have an anti-inflammatory effect and have the ability to improve sensitivity to insulin or prevent the formation of blood clots. Studies also show that cocoa flavonoids would also help to improve the elasticity of blood vessels and thus reduce blood pressure.
3. Yogurt
Best Place to Buy: Supermarket
Avg. Price: $3 for a pack of four*
Benefits: High level of good bacteria
Eating yogurt is good for your health because it’s chock full of good bacteria. These bacteria have the power to aid in proper digestion. In addition, yogurt is high in calcium and other nutrients that strengthen your bones.
This powerful food makes a great addition to any shopping list and has a lot of the same benefits as expensive probiotic supplements at a fraction of the price. So, what are you waiting for? Go stock up at Walmart.
4. Avocadoes
Best Place to Buy: Costco
Avg. Price: $1.50 each*
Benefits: High in antioxidants, fiber
Avocadoes are high in natural antioxidants, which could lower the oxidative stress present in the body. They are also rich in Vitamin E, which overall helps your skin health.
Moreover, the avocado also contains vitamin B5 which has many benefits such as a decrease in tiredness while boosting cognitive capacities. In fact, if you are feeling low on energy, eat half an avocado with olive oil and lemon and fill up on energy. In addition, avocadoes are a trendy food, worth stocking up on on your next trip to Costco.
5. Blackberries
Best Place to Buy: Farmer’s Market
Avg. Price: $5 per tray*
Benefits: Boost your immune system
Your immune system is the only protection you have between your environment and a whole host of nasty diseases. To protect yourself against them, it is essential to eat blackberries and other antioxidant-rich fruits because they have the ability to help your body defend itself.
This tiny-but-mighty berry is also a powerful anti-inflammatory agent. Consuming it regularly can help you fight against the various inflammations that your body may face and more particularly helps cure ailments of the upper respiratory tract. Maybe it’s time to make a trip to Target to get some.
6. Pomegranates
Best Place to Buy: Aldi
Avg. Price: $4 each*
Benefits: Anti-Cholesterol
The pomegranate is a bright red fruit that looks simple on the outside, but contains hundreds of tiny, edible seeds. Pomegranates are hailed as a superfood because of the many health benefits they hold.
With one in five people showing an elevated level of bad cholesterol, it’s important to not become another statistic. Studies have shown that pomegranates help to reduce the level of bad cholesterol in the blood, and are a whole lot cheaper than repeat visits to the doctor, and prescription medication.
7. Kiwi
Best Place to Buy: Supermarket
Avg. Price: $6 per pack of three*
Benefits: Natural anti-aging effects
Kiwi fruit has the power to boost our immune system while preventing certain diseases. It is so high in vitamin C that one is enough to cover 85% of the recommended dietary intake. That’s not all, this delicious fruit is rich in another type of vitamin; vitamin E which is a natural antioxidant that promotes immune health.
Studies have shown that an adequate intake of vitamin C is associated with a decrease in the severity of symptoms of several conditions, including osteoarthritis, rheumatoid arthritis, and asthma. So don’t wait any longer to make yourself a colorful, crunchy kiwi salad.
8. Passionfruit
Best Place to Buy: Grocery store
Avg. Price: $12 for 2 pounds*
Benefits: Rich in vitamins
Passionfruit, with its tantalizing flavor, offers a delectable way to boost your health. This tropical gem boasts a nutritional profile that’s nothing short of impressive. Packed with essential vitamins like C, A, and B, it not only enhances your immune system but also promotes healthy skin, vision, and metabolism.
Its high biotin and folic acid content supports vibrant hair and overall well-being. Additionally, passionfruit provides a mineral-rich bounty, including potassium for heart health, calcium for strong bones, magnesium for muscle function, and zinc for immune support. Whether savored as a snack or blended into a smoothie, passionfruit is a tasty path to wellness.
9. Salmon
Best Place to Buy: Local fishmonger
Avg. Price: $18 for 2 pounds*
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.
10. Spinach
Best Place to Buy: Whole Foods Market
Avg. Price: $3.20 per frozen package*
Benefits: Boosts the immune system
Spinach contains vitamins and minerals like vitamin E and magnesium that work wonders in supporting your immune system. This system protects you from viruses and bacteria that cause disease, and also defends your body against other things that can harm you, such as toxins and cell mutations.
If you are planning to lose weight, it is advisable to add spinach to your diet. Spinach leaves help with weight loss and are also low in calories while being high in fiber, which keeps you full, and keeps you regular.
11. Watermelon
Best Place to Buy: Farmer’s market
Avg. Price: $4.50-10*
Benefits: Rich in antioxidants
Watermelon contains about 90% water, which makes it useful for staying hydrated in the summer. It can also satisfy a sweet tooth with its natural sugars. Watermelon also contains high levels of antioxidants, which help eliminate free radicals from the body.
Free radicals enter your body through exposure to air and water pollution or in highly processed foods. Eating foods like watermelon that counteract the harmful effects of these free radicals will no doubt save you time and money out of the doctor’s office.
12. Walnuts
Best Place to Buy: Thrive Market
Avg. Price: $30 for 2 pounds*
Benefits: High in fiber, healthy fats
Walnuts are a great food to help you kick sugar cravings throughout the day. Just a handful can help you stay on track with your diet, helping fight anxiety while promoting the feeling of satiety.
Walnuts also have healthy oils that boost your brainpower, enhancing cognitive function like working memory. So next time you’re thinking of making another coffee run for an expensive latte as a pick me up, reach for the nuts instead.
13. Sweet Potatoes
Best Place to Buy: Aldi
Avg. Price: $1.14 per unit*
Benefits: High in vitamins
You may only eat this vegetable at Thanksgiving, but sweet potatoes are packed with nutrients that make them worth eating year-round. Just one sweet potato gives you 400% of the vitamin A you need every day.
Sweet potatoes are also good for your reproductive system and organs like the eyes, heart, and kidneys. The carotenoids in sweet potatoes may even reduce your risk of cancer. Purple sweet potatoes are rich in another natural compound, anthocyanin, which may reduce your risk of getting colorectal cancer specifically.
14. Wakame Seaweed
Best Place to Buy: Whole Foods
Avg. Price: $12 for 3.5 ounces*
Benefits: High in vitamins, fiber
Wakame seaweed is an ingredient that you might have only come across in a Japanese restaurant. Indeed, this food is well known to any fans of miso soup or ramen. And thanks to its complete and atypical nutritional profile, wakame seaweed has many benefits for our health.
Rich in fiber, vegetable proteins, minerals, and antioxidants, it is a real cocktail of good things. In addition to being detoxifying, it stimulates the immune system and sluggish intestines and can also help prevent cardiovascular pathologies.
