Get The Most Bang for Your Buck with These 4 Healthy Foods

by: Paisley Hansen

Many people would like to eat healthier, but they are afraid that buying more nutritious foods may be much more expensive. With a little planning, you can plan nutritious meals at home that allow you to stay within a budget. These foods will give you more energy, decreased risk for disease, and better management of your weight. There are many healthy foods in the marketplace that everyone should add to their diet. Over the last ten years as a fitness and lifestyle coach, I always recommend the following four foods. These healthy foods are quite affordable; plus, they go on sale periodically so you can stock up.

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Avocados

In addition to their outstanding nutritional value, avocados have an interesting history. For centuries, they have been a mainstay in the Mexican diet. In fact, evidence of the fruit's consumption goes back about 10,000 years in Mexico. However, avocados didn't become popular in most of the United States until the 1960s. Research has shown that avocados can lower blood pressure and cholesterol while improving digestion.

Avocados are abundant in B vitamins as well as vitamins A, C, E, and K. The fruit has 60 percent more potassium than bananas, and they have the most fiber of any fruit. Avocados are a great substitute for meat due to high-fat content. These monounsaturated fats are regarded as healthy fats since they promote heart health and help speed up your BMR or basal metabolic rate. Many people try to avoid taking in lectins, but avocado lectins are safe for any diet. You could try Xinalani's Mexican ceviche with some avocado on the top.

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Oats

Oats have been consumed for at least 2,000 years. They were often used for medicinal purposes and for good reason. They are regarded as one of the healthiest foods on the planet. They are known for preventing or curtailing diabetes and heart disease. Oats contain the beta-glucan fiber which is known for lowering total cholesterol by up to 23 percent.

Special antioxidant compounds in oats reduce the risk of developing cardiovascular disease. Oats are also high in fiber and are associated with a lower risk of developing colorectal cancer. They are also associated with lowered blood pressure. Oats are also Oats that are relatively inexpensive, so you can get all these health benefits without breaking the bank.

Asparagus

As far back as 3000 BC, asparagus was used by man as a food, a medicine, and as an aphrodisiac. It is regarded as a nutritionally well-balanced vegetable since it is high in vitamins, minerals, and fiber. Health benefits include relief from diabetes, cancer, tuberculosis, rheumatism, neurodegenerative diseases, depression, and convulsions. It is also known to reduce blood cholesterol and urinary tract infections (UTIs).

Asparagus has antioxidants that can help the body fight off free radicals that are responsible for tissue damage and aging. The vegetable should not be overcooked because that can negate some of its nutritional benefits. Plus many of the vitamins could leach out into the cooking water.

Pumpkin Seeds

Pumpkin seeds may also be called pepitas. These are edible seeds of squash cultivars, especially pumpkins. Evidence of pepita cultivation dates back to 10,000 years ago in Central and South America. These seeds are rich in nutrients making them one of the healthiest foods on the planet. Pepitas are known as an excellent source of zinc which is sometimes lacking in a vegetarian diet. Zinc deficiencies can lead to osteoporosis, so the seeds act as natural protection against osteoporosis.

Pumpkin seeds have many health benefits. They can reduce LDL cholesterol -- the "bad" cholesterol. They are able to fight depression and promote sleep due to the tryptophan content which is converted into sleep-promoting serotonin and niacin. Among the nutrients found in pumpkin seeds are iron, magnesium, phosphorus, copper, and vitamins K, E, and B vitamins. The seeds are also known to prevent kidney stone formation, relieve arthritis pain, and encourage prostate health. 

Conclusion

None of these foods are very expensive. By adding them to your diet you can be on your way to a healthier lifestyle. Plus, you can find thousands of healthy recipes online for these and other healthy foods. With a little planning, you can eat healthy on a budget.