10 Healthy Foods That Cost Under $1

 

There are plenty of high-quality, nutritious foods in your local supermarket that won’t break the bank.

Low Price, High Quality

This article originally appeared on LearnVest.com & realsimple.com

You won’t find any greasy burgers or fries on our dollar menu!

Just because you only have a buck in your wallet doesn’t mean you have to settle for fast food or packaged items. With food prices skyrocketing, some people have resorted to settling for cheap takeout.

Low price doesn’t always have to mean low quality, though.

Fresh fruits, vegetables and whole grains are vital components to any healthy diet. Fortunately, many of these nutritious foods can often be found in your local supermarket for less than a dollar, though prices vary depending on the season as well as where you live.

1. Apples

Whoever said “an apple a day keeps the doctor away” knew what she was talking about. The versatile fruit is loaded with pectin, which lowers glucose levels and bad cholesterol. Some studies also indicate that apples improve memory by stimulating the production of necessary neurotransmitters, which may help fight Alzheimer’s disease.

2. Broccoli

As kids, we didn’t always listen when Mom told us to eat our broccoli. Turns out, mothers know best because broccoli is one of the healthiest vegetables out there. High in calcium and vitamin C as well as antioxidants, broccoli can help prevent cancer and osteoporosis. This fiber-rich vegetable also keeps your digestive system healthy and reduces bad cholesterol.

3. Dark Chocolate

Chocolate doesn’t have to be a guilty pleasure anymore—we can indulge our sweet tooth and improve our health, too! Dark chocolate is full of antioxidants and flavonoids, and studies show that eating a small piece every day (1.6 ounces) can lower cholesterol and blood pressure. In addition, dark chocolate contains endorphins and serotonin, which have an anti-depressant effect.

4. Eggs

Eggs contain antioxidants that prevent cataracts and keep your eyes healthy as you age. Egg whites are a great fat-free and cholesterol-free protein source, while egg yolks contain choline, a nutrient that regulates the cardiovascular and nervous systems. Yolks are high in cholesterol, though, so adults should limit their egg intake.

5. Papaya

Craving a taste of Caribbean paradise? At only 55 calories per cup, fresh papaya is an ideal weight loss food and also cuts down on bloating. Not only do papayas improve digestion and heart health, they contain an enzyme called papain that dissolves dead skin, making your skin glow. Pregnant women have also found that consuming papayas regularly relieves morning sickness and nausea.

Try this: Add a twist to your classic berry smoothie by using papayas instead. Experiment by combining papayas with other tropical fruits like mangos and coconuts.

6. Potatoes

Potatoes get a bad rap because they’re the star ingredient in many a deep-fried dish (think cheese fries or potato skins). But with the right treatment, potatoes actually have impressive health benefits. Potatoes are high in kukoamines, which fight high blood pressure, and are loaded with Vitamin B6, an important player in cell formation and nervous system function.

7. Quinoa

Quin-what? For those of you who haven’t heard of quinoa, it’s high time you got to know this South American seed that cooks like a grain. Quinoa is gluten-free but packs the same punch of other grains. It is higher in calcium and iron than wheat or oats and contains more protein and fiber than rice. Like whole grains, quinoa protects against heart attack and promotes overall cardiovascular health. And in case you’re wondering, it’s pronounced “keen-wah”.

8. Tofu

All these years we’ve pitied the vegetarians stuck eating tofurky on Thanksgiving, but maybe we should have been following suit. Aside from being a source of soy protein, tofu has antioxidants which fight cancer-causing toxins and protect against arthritis and asthma. Aging women should also eat tofu to alleviate menopausal symptoms and increase their calcium intake.

9. Yogurt

Frozen yogurt may be getting all of the attention these days, but here, we’re paying homage to its healthier relative. The good bacteria in yogurt helps maintain colon health and prevents yeast infections. Yogurt is high in calcium and easy to digest, making it perfect for those who are lactose-intolerant. Stick to plain yogurt, though, as flavored yogurt is often loaded with added sugars.

10. Nuts

While pistachios and macadamias tend toward the expensive side, nuts like almonds and walnuts are cheap and perfect for on-the-go snacking. Nuts are high in omega-3 fatty acids, a type of good fat that protects against heart disease. They’re also a great source of protein and fiber, and eating a handful between meals can help stave off hunger.