Eating healthy on a tight budget can be challenging, as many nutrient-dense foods tend to be pricey. However, there are plenty of affordable options that are both nutritious and easy to incorporate into your diet. Here are eight budget-friendly, healthy foods and their benefits:

1. Broccoli

Broccoli is an economical vegetable, averaging $1.92 per pound, and it’s packed with essential vitamins and minerals. It’s particularly rich in vitamin C, offering 135% of your daily needs in just one cup. Additionally, it provides vitamin K and folate, which support blood clotting and help prevent neural tube defects. Broccoli’s nutrients and antioxidants may also contribute to the prevention of chronic illnesses such as cancer and heart disease. Enjoy it raw, steamed, or added to salads, casseroles, and soups.

2. Onions

Onions are a versatile, budget-friendly vegetable costing around $1.05 per pound. They are known for their antioxidant properties, which may protect against allergic reactions, inflammation, and various diseases, including cardiovascular disorders and certain cancers. Onions also offer small amounts of vitamin C, manganese, vitamin B6, and potassium. Their strong flavor makes them a valuable addition to a wide range of dishes.

3. Bagged Spinach

Bagged spinach is both affordable and nutritious, with an average price of $3.83 per pound. It’s rich in vitamin K, crucial for bone health and reducing disease risk, and contains vitamins A, C, folate, and manganese. A study in 2021 indicated that spinach might help lower the risk of non-alcoholic fatty liver disease. Spinach’s beneficial plant compounds can reduce inflammation and prevent cell damage. Use it in salads, soups, or smoothies for a nutrient boost.

4. Russet Potatoes

Russet potatoes are not only inexpensive, averaging $0.60 per pound, but also packed with nutrients. They provide significant amounts of vitamins C and B6, fiber, and potassium. The potassium content in potato skins is notably high, with a medium russet potato containing nearly twice the amount found in a banana. Potatoes can be enjoyed baked, boiled, or as a side dish.

5. Sweet Potatoes

Sweet potatoes are another affordable and healthy option, priced around $1.05 per pound. They are particularly high in beta-carotene, which converts to vitamin A in the body, offering 369% of your daily needs in one sweet potato. They also provide B vitamins, vitamin C, potassium, and fiber, and may have anti-inflammatory effects that reduce the risk of chronic diseases. Sweet potatoes can be steamed, baked, or roasted to complement any meal.

6. Canned Tomatoes

Canned tomatoes are a staple in many kitchens and are very affordable, costing about $0.91 per pound. They are rich in vitamin C, providing 37% of your daily needs per cup, and offer B vitamins, vitamins A, E, and K, along with trace minerals. Tomatoes’ lycopene content, an antioxidant, may help reduce inflammation, lower LDL cholesterol, and protect against certain cancers. Use canned tomatoes in soups, casseroles, and stews.

7. Carrots

Carrots are an inexpensive, nutrient-dense vegetable, averaging $0.77 per pound. They are high in beta-carotene, providing 119% of your daily vitamin A needs per cup, which supports good eyesight and immune function. Carrots also contain fiber, vitamin C, vitamin K, potassium, and manganese. Regular consumption may help reduce inflammation and the risk of certain cancers. Enjoy carrots raw, cooked, or in salads.

8. Green Cabbage

Green cabbage is a budget-friendly vegetable at around $0.62 per pound. It is high in vitamin C and contains some B vitamins and trace minerals. Cruciferous vegetables like cabbage are rich in glucosinolates, antioxidants that may protect against certain cancers. Cabbage consumption may also reduce the risk of heart disease and type 2 diabetes. Incorporate cabbage into salads, coleslaw, or ferment it to make sauerkraut.

These affordable, nutritious foods make it easier to maintain a healthy diet without breaking the bank.