You’re in for a treat! Eating a nutritious diet is crucial for a long and healthy life. Some people believe that healthy eating is expensive, but the truth is, it can actually save you money in the long run. Making a few simple changes to your diet can result in significant healthcare savings, and your grocery bills will be noticeably lower as well. So, let’s get started! Here are some healthy ingredients that you should definitely add to your grocery list. These powerhouses not only offer tremendous health benefits, but they’re also packed with flavor, making your taste buds dance with delight. You won’t regret giving them a try!
1. Dark Chocolate
Best Place to Buy: Whole Foods
Avg. Price: $2 per bar*
Benefits: Heart health, anti-aging
Get ready to indulge in some guilt-free chocolate goodness! Did you know that when the cocoa content reaches 70%, chocolate is no longer just a dessert but also a health food? That’s right! Cocoa powder is packed with antioxidants, which can help fight cell aging and inflammation, keeping our bodies in tip-top shape. Plus, dark chocolate is a fantastic source of potassium, an electrolyte that’s crucial for maintaining healthy kidney function.
But that’s not all! Studies have also shown that dark chocolate is great for the heart. The flavonoids found in dark chocolate have an anti-inflammatory effect, which can help protect and prevent cardiovascular diseases. These flavonoids also have the ability to improve insulin sensitivity and prevent blood clots from forming. Additionally, cocoa flavonoids have been found to enhance the elasticity of blood vessels, which can help lower blood pressure. So, go ahead and savor that dark chocolate – your heart will thank you for it!
2. Avocadoes
Best Place to Buy: Costco
Avg. Price: $1.50 each*
Benefits: High in antioxidants, fiber
Get ready to add a new superfood to your shopping list – the amazing avocado! These little green powerhouses are packed with natural antioxidants, which can help reduce oxidative stress and actively fight against cardiovascular diseases. Plus, they’re loaded with Vitamin E, which can help keep your skin looking youthful and radiant.
But that’s not all! Avocados are also an excellent source of Vitamin B5, which has been shown to decrease fatigue and improve cognitive function. Feeling low on energy? Just try eating half an avocado with a splash of olive oil and lemon to give yourself a much-needed boost.
And let’s not forget – avocados are the ultimate trendy food, so they’re definitely worth stocking up on during your next trip to Costco. With so many health benefits and delicious ways to enjoy them, you’ll wonder how you ever lived without this amazing fruit!
3. Yogurt
Best Place to Buy: Supermarket
Avg. Price: $3 for a pack of four*
Benefits: High level of good bacteria
Have you heard the news? Yogurt is not just delicious, it’s also a superfood that can do wonders for your health! Jam-packed with beneficial bacteria, yogurt can help prevent and even cure certain digestive disorders. Plus, it’s a fantastic source of calcium and other essential nutrients that strengthen your bones and keep you feeling your best.
And the best part? Yogurt is a cost-effective alternative to pricey probiotic supplements, offering similar benefits at a fraction of the cost. In fact, a recent study found that consuming two servings of yogurt per day can help eliminate bacteria that cause ulcers.
So, why not add yogurt to your shopping list? Not only is it a tasty and versatile food, but it’s also a powerful ally for your health. And with plenty of options available at Walmart, it’s never been easier to stock up on this amazing food. What are you waiting for? Get your yogurt fix today!
4. Turmeric
Best Place to Buy: Grocery store
Avg. Price: $5 for 3.5 ounces*
Benefits: Anti-inflammatory and antioxidant
Get ready to spice up your dishes and your health with the incredible turmeric! As a staple in Indian cuisine, this versatile spice has been making waves in the US for its amazing anti-inflammatory and antioxidant properties. Luckily, it’s now widely available in supermarkets and online stores, making it easy for everyone to incorporate into their diets. Not only is turmeric affordable, but it can also be used in a variety of dishes to add some zing to your meals.
But, a word of caution: even though turmeric is a powerful anti-inflammatory, too much of a good thing can sometimes be bad. In fact, if you overindulge, it could lead to bloating. So, be sure to use this amazing spice in moderation to reap its benefits without any unwanted side effects
5. Blackberries
Best Place to Buy: Farmer’s market
Avg. Price: $5 per tray*
Benefits: Boost your immune system
If you’re looking for a tasty and powerful way to boost your immune system, look no further than blackberries! These delicious little fruits are loaded with antioxidants that can help your body defend itself against a wide variety of diseases and environmental threats.
But that’s not all – blackberries are also an amazing anti-inflammatory agent. Incorporating them into your diet on a regular basis can help fight against inflammation throughout your body, including ailments of the upper respiratory tract.
So why not make a trip to Target and stock up on these amazing berries today? With their incredible health benefits and delicious taste, blackberries are an easy and enjoyable way to help protect your body and stay healthy all year round. Don’t wait – start enjoying the benefits of blackberries today!
6. Pomegranates
Best Place to Buy: Aldi
Avg. Price: $4 each*
Benefits: Anti-Cholesterol
Looking for a delicious and nutritious way to keep your cholesterol levels in check? Look no further than the humble pomegranate! This bright red fruit may look simple on the outside, but it’s packed with hundreds of tiny, edible seeds that are packed with health-boosting nutrients.
In fact, pomegranates are considered a superfood for their many health benefits, including their ability to help reduce bad cholesterol levels in the blood. With one in five people showing elevated levels of bad cholesterol, it’s important to take steps to protect your health – and adding pomegranates to your diet is a great place to start.
Best of all, incorporating pomegranates into your diet is a whole lot cheaper than frequent visits to the doctor or prescription medications. So why not make a trip to your local grocery store and stock up on this amazing fruit today? With its delicious taste and incredible health benefits, the pomegranate is a simple and affordable way to protect your heart and stay healthy for years to come.
7. Kiwi
Best Place to Buy: Supermarket
Avg. Price: $6 per pack of three*
Benefits: Natural anti-aging effects
Get ready to add some zing to your diet with the amazing kiwi fruit! Not only is it packed with flavor, but it’s also a powerhouse of nutrition that can work wonders for your immune system. With a single kiwi, you can get a whopping 85% of your daily vitamin C requirement, along with vitamin E, which is essential for healthy immune function and fighting off pesky germs and infections. What’s more, studies suggest that incorporating kiwis into your diet can even help treat chronic conditions like arthritis and asthma. So why not grab some juicy kiwis on your next grocery run at your favorite store like Whole Foods?
8. Passionfruit
Best Place to Buy: Grocery store
Avg. Price: $12 for 2 pounds*
Benefits: Rich in vitamins
Have you tried adding passionfruit to your diet yet? This tropical fruit is not only delicious, but it’s also packed with vitamins and minerals that are essential for good health. You’ll find a rich supply of vitamins C, A, B, biotin, and folic acid, as well as minerals like potassium, calcium, magnesium, iron, sodium, iodine, and zinc. Plus, passionfruit is loaded with antioxidants, flavonoids, beta-carotene, and fiber, making it a superfood superstar that can help you feel your best. But that’s not all – passionfruit has been shown to have a positive impact on cardiovascular health, strengthening the walls of your blood vessels and regulating heart activity. And because it’s rich in antioxidants, it can help reduce bad cholesterol levels, which means you’ll be less likely to develop serious health conditions like stroke, heart attack, diabetes, and obesity. So why not give passionfruit a try in your next smoothie or fruit salad? You’ll be doing your body a favor, and your taste buds will thank you too!
9. Salmon
Best Place to Buy: Local fishmonger
Avg. Price: $18 for 2 pounds*
Benefits: Anti-aging, cognitive health
Salmon is the ultimate superfood and worth every penny! With consistent consumption, it can contribute to a healthier you. Packed with high-quality protein and omega-3 fats, this fish is perfect for achieving glowing skin and promoting positive brain development. Plus, it’s versatile and can be prepared in many different ways, from savory oven-baked dishes to delicious sushi rolls. Don’t worry if you’re not sure how to cook it – Google is your best friend with tons of amazing salmon recipes to explore.
10. Spinach
Best Place to Buy: Whole Foods Market
Avg. Price: $3.20 per frozen package*
Benefits: Boosts the immune system
Spinach is a green superfood that packs a powerful punch in supporting your immune system. Rich in vitamins and minerals like vitamin E and magnesium, spinach is an excellent addition to any diet. By incorporating this leafy green into your meals, you can boost your body’s natural defenses against harmful viruses, bacteria, and toxins. But that’s not all, spinach can also help you shed unwanted pounds! With its low calorie count and high fiber content, spinach keeps you feeling full and satisfied while supporting healthy digestion. So whether you’re looking to boost your health or slim down, spinach is a versatile and delicious choice for any meal.
11. Watermelon
Best Place to Buy: Farmer’s market
Avg. Price: $4.50-10*
Benefits: Rich in antioxidants©Africa Studio / Shutterstock.com
Watermelon is a refreshing fruit that can be a great way to beat the heat during the hot summer months. With its high water content, it can help you stay hydrated and refreshed while satisfying your cravings for something sweet. Moreover, watermelon is packed with antioxidants that help fight off the damage caused by free radicals. These harmful substances can be found in everything from the air we breathe to the processed foods we eat, and can contribute to a range of health issues. So, by adding watermelon to your diet, you can help your body combat these harmful effects and keep yourself feeling healthy and energized.
12. Walnuts
Best Place to Buy: Thrive Market
Avg. Price: $30 for 2 pounds*
Benefits: High in fiber, healthy
Looking for a healthy snack that also packs a punch for your brainpower? Look no further than walnuts! With just a handful of these tasty nuts, you can kick those pesky sugar cravings to the curb, all while promoting feelings of fullness and fighting off anxiety. But that’s not all! Walnuts are also packed with healthy oils that can enhance your cognitive function, particularly your working memory. So, next time you need a quick pick-me-up, skip the pricey latte and reach for a handful of walnuts instead!
13. Sweet Potatoes
Best Place to Buy: Aldi
Avg. Price: $1.14 per unit*
Benefits: High in vitamins
Don’t wait for Thanksgiving to indulge in sweet potatoes! This versatile vegetable is packed with nutrients that are essential for your health all year round. Just one sweet potato can give you 400% of your daily vitamin A needs, supporting your reproductive system and organs like the heart, eyes, and kidneys. Sweet potatoes are also a great source of carotenoids, which have been linked to a reduced risk of cancer. If you want to mix things up, try adding some purple sweet potatoes to your plate. These colorful tubers are rich in anthocyanins, which may specifically lower your risk of developing colorectal cancer. So why not enjoy the benefits of this delicious and nutritious veggie more often?
14. Wakame Seaweed
Best Place to Buy: Whole Foods
Avg. Price: $12 for 3.5 ounces*
Benefits: High in vitamins, fiber
If you’re looking to spice up your diet with something unique, give wakame seaweed a try! This Japanese restaurant staple is not only delicious in miso soup and ramen, but it’s also packed with nutrients that promote overall health. With its high levels of fiber, vegetable proteins, minerals, and antioxidants, wakame seaweed is a powerhouse of goodness. Not only does it detoxify the body, but it also boosts the immune system and supports healthy digestion. Plus, its benefits extend to heart health, making it a smart addition to your regular meal plan.
15. Prunes
Best Place to Buy: Aldi
Avg. Price: $7 per package*
Benefits: Good for your bowels
Prunes are not just for jokes; they have a lot to offer when it comes to health benefits. Packed with fiber and magnesium, they are the natural way to help with constipation. Instead of opting for pricey laxatives or stool softeners that can have unintended side effects, try the old-school remedy that has been passed down for generations. With prunes, you get the added bonus of antioxidants that help protect your cells from damage and reduce inflammation in your body. So, next time you need a little help getting things moving, reach for some delicious and nutritious prunes.
16. Fennel
Best Place to Buy: Farmer’s market
Avg. Price: Various
Benefits: Liver health
©TYSB / Shutterstock.com
Fennel’s unique flavor may take some getting used to, but its numerous health benefits make it worth incorporating into your diet. Packed with antioxidants such as folic acid, beta-carotene, and vitamin C, fennel is known for its ability to protect your cells from aging. Whether you add it to your salad or enjoy a cup of fennel tea, this vegetable has powerful detoxifying properties that can help keep your liver functioning at its best. Fennel also helps maintain hormonal balance, which is especially important for new mothers during breastfeeding.
17. Cabbage
Best Place to Buy: Farmer’s market
Avg. Price: $2.80 per unit*
Benefits: Rich in fiber and antioxidants
Don’t underestimate the power of cabbage! This unassuming vegetable is a member of the same family as broccoli and cauliflower and is loaded with vitamin C, a powerful antioxidant. Plus, its high fiber content will help you feel full and satisfied for hours. But that’s not all – cabbage also contains unique sulfurous compounds that may help reduce the risk of certain types of cancer. And let’s not forget that cabbage is an affordable and versatile ingredient that can be used in a variety of dishes. So don’t overlook this nutritious gem on your next trip to the grocery store!
18. Chicken breast
Best Place to Buy: Costco
Avg. Price: $5 for 1 pound*
Benefits: High protein content
If you’re looking for a protein-packed meat option, look no further than chicken. It’s a versatile meat that can be cooked in many different ways, and is easily accessible at grocery stores and butcher shops worldwide. Chicken breast is a great choice if you’re looking to keep your fat intake low while getting a healthy dose of protein. And don’t toss the skin just yet – it’s high in collagen, which supports healthy skin and contributes to muscle growth when combined with a high protein diet and exercise.
19. Oysters
Best Place to Buy: Local fishmonger
Avg. Price: $20 per small bushel*
Benefits: High in vitamin B12
It’s important to note that while oysters are a good source of vitamin B12 and other minerals, they should be consumed with caution as they can carry bacteria that can cause foodborne illness. People with compromised immune systems, pregnant women, and young children should avoid eating raw or undercooked oysters. It’s recommended to cook oysters thoroughly before consumption to reduce the risk of illness.
20. Garlic
Best Place to Buy: Aldi
Avg. Price: $0.30 per clove*
Benefits: Helps detoxify the body
It’s true that garlic has a strong smell, but the potential health benefits are worth it. In addition to the sulfur compounds that activate detoxification and prevent cancer formation, garlic also has antibacterial and antifungal properties. Eating garlic regularly may help boost the immune system, lower blood pressure, and improve heart health by reducing cholesterol levels. So next time you’re cooking up a storm in the kitchen, add some garlic to your dish to not only enhance the flavor, but also improve your health.
21. Lentils
Best Place to Buy: Any grocery store
Avg. Price: $4 for 2 pounds*
Benefits: High in fiber
In addition to being high in fiber and protein, lentils are also a good source of iron, which is important for maintaining healthy blood and preventing anemia. They are also high in folate, a B-vitamin that is essential for cell growth and development. Lentils can be prepared in a variety of ways, from soups and stews to salads and dips, making them a versatile and affordable ingredient for any meal.
22. Soybeans
Best Place to Buy: Target
Avg. Price: $7 for 3.5 ounces*
Benefits: High in protein
Additionally, soybeans contain compounds called isoflavones, which have been shown to have potential health benefits such as reducing the risk of heart disease, improving bone health, and possibly reducing the risk of certain cancers. However, more research is needed to fully understand the effects of these compounds on the body.
23. Orange
Best Place to Buy: Farmer’s market
Avg. Price: $3 for 2 pounds*
Benefits: High vitamin C content
It’s worth noting that while oranges are high in natural sugars, they also have a low glycemic index, meaning they are unlikely to cause a spike in blood sugar levels. Additionally, oranges are a good source of dietary fiber, which can help slow down the absorption of sugar into the bloodstream and promote feelings of fullness. Overall, oranges are a great addition to a healthy and balanced diet.
24. Olive oil
Best Place to Buy: Aldi
Avg. Price: $8 per liter*
Benefits: Prevention of heart disease
We all use olive oil on an almost daily basis, whether it’s for cooking or as a dressing for a salad. However, few people realize the extent to which olive oil poses great benefits for your health and longevity.
Olive oil helps prevent heart disease, stroke, and dementia, as well as cancers of the breast, respiratory tract, and upper digestive tract. Studies show that it may even reduce the risk of osteoporosis and diabetes.
25. Raspberry
Best Place to Buy: Farmer’s market
Avg. Price: $5 per tray*
Benefits: Anti-carcinogenic properties
Raspberries, the dynamic members of the berry family, are a top contender for the title of the healthiest fruit you can find in the produce aisle. Not only do they have a delicious taste and juicy texture, but they also offer some impressive anti-cancer properties thanks to their abundance of polyphenols, just like their berry siblings, blackberries and blueberries. Whether you prefer to snack on them straight out of the container or sprinkle them on top of your favorite yogurt or cereal, raspberries are an excellent choice to supercharge your diet with essential vitamins and minerals. Plus, they have a lower sugar content than many other fruits, meaning they won’t give you an energy crash after indulging in their sweet goodness.
26. Sushi
Best Place to Buy: Japanese market
Price: $5-15 per roll*
Benefits: Good source of protein, heart health
Sushi has come a long way since its first appearance in the US back in the 1970s, and it’s no surprise why it has become a favorite among foodies everywhere. Despite initial concerns over raw fish, even the most selective eaters are now embracing this healthy meal. Packed with protein and low in fat and carbs, sushi is an unprocessed food with plenty of benefits that justify its higher cost. With omega-3 fats that promote heart and brain health, making sushi a regular part of your diet will keep you sharp and in top physical shape.
27. Mushrooms
Best Place to Buy: Target
Price: $4 per container*
Benefits: Protects you against diabetes and cancer
Mushrooms, often a controversial food choice, possess unique health benefits not found in any other food group due to their classification as fungi. These benefits include a group of compounds called adaptogens, which can be utilized by the body in versatile ways, unlike other nutrients with specific functions. Besides being a good source of fiber, adaptogens make mushrooms an excellent nutritional addition to any diet, making their cost well worth it.
28. Flaxseed
Best Place to Buy: Organic supermarkets
Price: $10 per pound*
Benefits: Cancer-fighting compounds, weight loss
Flaxseed is no longer just for making fabric – it’s now one of the most popular ingredients in the world of wellness. These tiny seeds are loaded with omega-3 fatty acids, protein, and other essential nutrients that our bodies need. Incorporating flaxseed into your diet can help lower bad cholesterol, improve digestion, and even aid in weight loss by keeping you feeling full for longer. Simply sprinkle some on your cereal or mix it into your granola and yogurt for a delicious and nutritious breakfast.
29. Watercress
Best Place to Buy: Farmer’s Market
Price: $3 per bunch*
Benefits: Strengthens your immune system and prevents certain cancers
Are you tired of hearing about spinach being the ultimate superfood? Well, we’ve got a new contender in the health game: watercress! This often overlooked vegetable packs a powerful punch of calcium, vitamin C, iron, and antioxidants. It’s even been touted as one of the healthiest foods in the world, with just 100g providing all the essential nutrients you need for the day. So next time you’re perusing the produce section, don’t skip over this little gem – it may just become your new favorite.
30. Whole Grains
Best Place to Buy: Aldi
Price: $4 per pound*
Benefits: Prevention against diabetes
Say goodbye to plain old white flour and hello to the world of whole grains! These nutritional powerhouses are often overlooked, but they offer so much more than their processed counterparts. Whole grains contain antioxidants, vitamins, and protein, and they’re complex carbohydrates that keep you satisfied and energized for longer. Don’t settle for the fleeting sugar high and subsequent crash caused by processed grains; opt for the long-lasting benefits of whole grains in your bread, pasta, and other baked goods.
31. Ginger
Best Place to Buy: Organic stores
Price: $3 per half a pound*
Benefits: Pain relief, digestion
Ginger is a wonder food that has been used for centuries for its therapeutic properties. It has numerous health benefits, especially when you’re under the weather. It aids in easing nausea, aiding digestion, and soothing a sore throat. Furthermore, ginger is high in gingerol, shogaol, and zingerone, which provide anti-inflammatory and antioxidant properties, making it an excellent choice for reducing osteoarthritis pain. Although its taste may be overpowering for some, the health benefits of ginger make it worthwhile to add some ginger tea to your daily routine.
32. Black radish
Best Place to Buy: Farmer’s Markets
Price: $6 for 2 pounds*
Benefits: Improved digestion
The black radish is a vegetable that has been prized for its medicinal properties for centuries. Believed to be the first type of radish cultivated by humans, it has a long and storied history that dates back to ancient China. While it may not be as well-known as its red counterpart, the black radish offers a range of health benefits that make it worth trying. For example, it can help to improve digestion and fight off colds and sinus infections. However, it’s important to consume this vegetable in moderation, as overeating can cause stomach cramps.
33. Green tea.
Best Place to Buy: Trader Joe’s
Price: $5-$10 per box*
Benefits: Strengthens the immune system
If you’re looking for a healthier alternative to your morning coffee, green tea might just be the perfect choice for you. While coffee can provide a quick burst of energy, it often leads to a crash later on. Green tea, on the other hand, contains just enough caffeine to give you a gentle lift, along with other nutrients that help sustain your energy throughout the day. What’s more, green tea is packed with antioxidants, which can help protect your body from illness and disease. So, next time you reach for that coffee pot, consider brewing a refreshing cup of green tea instead!
34. Astragalus
Best Place to Buy: Amazon Prime
Price: $7 for half a pound*
Benefits: Strengthens immune system
Astragalus is indeed an herb with a long history of use in traditional Chinese medicine. Besides its benefits for respiratory health and kidney function, it also has immune-boosting properties, making it a popular supplement during cold and flu season. Astragalus has been shown to increase the production of white blood cells, which are important for fighting off infections. Additionally, some studies suggest that it may have anti-inflammatory effects, potentially benefiting those with conditions such as arthritis. As with any supplement, it’s important to consult with a healthcare provider before use.
35. Water
Best Place to Buy: City system
Price: N/A
Benefits: Provides essential hydration
Yes, you are absolutely right! Water is essential for our bodies to function properly. Our body is made up of about 60% water, and it is needed for a variety of bodily functions, including regulating body temperature, transporting nutrients, removing waste, and lubricating joints. Drinking enough water is also important for maintaining healthy skin, preventing constipation, and avoiding dehydration. However, it’s important to note that the recommended daily intake of water may vary depending on factors such as age, sex, activity level, and climate.
36. Stevia
Best Place to Buy: Target
Price: $8 for half a pound*
Benefits: Reduces your blood pressure
Are you looking for a healthier alternative to processed sugar? Look no further than stevia! This amazing natural sweetener is derived from a real plant and is available in convenient powder form, making it a perfect addition to your morning coffee or favorite baked goods. Not only is stevia better tolerated than its processed counterparts, but it also has some incredible health benefits, including antiviral properties that protect against foodborne illness and the ability to lower blood pressure. It’s important to note, however, that while stevia is a great sugar substitute, you still need to be mindful of your overall sugar consumption. So why not give stevia a try and experience the sweet taste of a healthier lifestyle!
37. Kombucha
Best Place to Buy: Organic Markets
Price: $7 per liter*
Benefits: Improves your digestive system
Are you ready to take your gut health to the next level? Look no further than Kombucha, the delicious and bubbly probiotic beverage made from fermented black tea and a bacteria starter called a SCOBY. This magical elixir is loaded with good bacteria that can help improve your digestion and overall gut health. But beware, not all Kombuchas are created equal! Opt for higher quality brands to ensure you reap the full benefits without the unwanted side effects such as bloating or excess sugar intake. So grab a bottle of Kombucha, take a sip, and let the good bacteria work their magic!
38. Nettle
Best Place to Buy: Organic Market
Price: $10 for half a pound*
Benefits: Helps regulate bile secretion
Did you know that the common nettle plant can provide you with numerous health benefits? Although the thought of being stung by nettles might make you cringe, it’s actually the consumption of nettle supplements that can do wonders for your liver health. Nettles are packed with essential minerals like calcium, iron, and potassium, as well as various vitamins that can help your liver secrete bile – an essential component for proper liver function. So, if you’re looking for a natural way to support your liver health, consider incorporating nettle supplements into your routine.
39. Konjac
Best Place to Buy: Amazon
Price: $4 for half a pound*
Benefits: Appetite suppressant effect
Looking to shed a few pounds without resorting to extreme dieting? Look no further than Konjac, a plant native to Asia that is well-known for its natural appetite suppressing properties. Not only is it great for weight loss, but it can also help with digestion problems such as constipation due to its high fiber content. In addition to fiber, Konjac is also high in water content, making you feel fuller for longer periods of time. So why not give it a try and see how Konjac can benefit your health and weight loss goals?
40. Eggplant
Best Place to Buy: Grocery Store
Price: $1 each*
Benefits: Prevents diabetes and improves cardiovascular function
Move over apples, there’s a new health-boosting fruit in town – eggplant! This beautiful purple vegetable has been around for centuries, with roots dating back to ancient India and China. While it may look unusual, don’t be fooled by its appearance because it’s packed full of nutrients that can work wonders for your health.
Eggplant is a great choice if you’re looking to keep your heart healthy. It contains phytosterol and fiber which work to reduce bad cholesterol levels in the blood and prevent certain cardiovascular diseases. In addition, eggplant has antioxidant properties which can reduce the risk of diabetes and cancer.
So, next time you’re looking for a tasty and nutritious addition to your diet, consider adding some eggplant to your meals. Whether it’s grilled, roasted, or baked, this versatile vegetable is sure to give your body a boost.
41. Tuna
Best Place to Buy: Local Fish Market
Price: $4 for half a pound*
Benefits: High protein
Who says canned tuna has to be stinky? With a variety of preparation methods available, you can easily enjoy this protein-packed fish without worrying about the unpleasant smell. From sushi rolls to grilled sandwiches, there are plenty of tasty and odor-free options to choose from! And don’t forget about the numerous health benefits of tuna. It’s loaded with essential amino acids that support muscle growth and cell development, as well as unsaturated fatty acids that promote heart health. So, don’t let the smell hold you back from enjoying this nutritious and versatile fish!
42. Cloves
Best Place to Buy: Aldi
Price: $4 for jar*
Benefits: Relieves pain, treats infection
did you know that cloves are not only a popular spice in our kitchen but also a powerful natural remedy? These little gems come from an evergreen tree that grows in Southeast Asia, and they pack a serious punch when it comes to their health benefits. From soothing inflammation to fighting off harmful bacteria, cloves are a go-to for many ailments. They’re especially great for treating acne, dental pain, migraines, allergies, and even urinary tract infections. But beware, too much clove oil can be toxic, so it’s important to consume it in moderation.
43. Cherries
Best Place to Buy: Aldi
Price: $5 per tray*
Benefits: Improves sleep quality
cherries! These little red powerhouses offer so much more than just a tasty snack. They are packed with nutrients that have been linked to numerous health benefits. Did you know that cherries can lower bad cholesterol levels and protect your heart? But that’s not all – drinking cherry juice has also been shown to reduce muscle soreness after a tough workout. And if you’re looking for a natural sleep aid, look no further than cherries! They contain naturally occurring melatonin to help you get a restful night’s sleep. Plus, they’re a great source of vitamin C to help boost your immunity and fight off infections. So, next time you’re craving something sweet, reach for some delicious cherries and reap the amazing health benefits they have to offer!
44. Hummus
Best Place to Buy: Grocery Store
Price: $10-20 for 2 pounds*
Benefits: Prevents inflammation
If you’re looking for a healthy and delicious snack, look no further than hummus! This savory paste made from chickpeas, olive oil, lemon, garlic, and sesame puree is packed with nutrients that your body will love. Not only is hummus a great source of complete protein and healthy fats, but it also provides a hefty dose of fiber to keep your digestive system running smoothly.
But that’s not all! Hummus also contains a good number of micronutrients like vitamins A, C, and E, as well as iron and magnesium, which can help regulate your bowels and keep you feeling your best. Plus, hummus is rich in antioxidants, making it a perfect anti-inflammatory food to add to your diet.
And the best part? Hummus is free from gluten, dairy products, and nuts, so it can be enjoyed by nearly everyone. So next time you need a quick and nutritious snack, reach for some hummus and dip your favorite veggies in it!
45. Coconut
Best Place to Buy: Walmart
Price: $2 per coconut*
Benefits: Promotes satiety
Imagine sipping a coconut drink while lying on a sunny beach, but did you know that this tropical fruit is not just delicious, but also has many health benefits? Coconut is rich in minerals, fiber, and trace elements that promote healthy digestion and help you feel fuller for longer. However, since it is high in fat, it’s important to enjoy coconut in moderation.
46. Brewer’s Yeast
Best Place to Buy: Supermarket or drugstore
Price: $6 (50 capsules)*
Benefits: Improves skin quality
Are you ready for a game-changer? Brewer’s yeast, a dietary supplement made from non-pathogenic fungi, has some serious benefits for women’s health. This natural supplement is packed with B vitamins that can promote hair growth and shine, making your locks silkier and more supple than ever before. Plus, taking brewer’s yeast can also work wonders for your skin, protecting it against pesky acne breakouts and improving overall quality. Give your beauty routine a boost with this powerful, all-natural supplement.
47. Fig
Best Place to Buy: Grocery Store
Price: $6 per 1 pound*
Benefits: Reduces the risk of cancer
©Marian Weyo / Shutterstock.com
Figs are truly a unique fruit, with a fascinating relationship with the insects that depend on it for survival. But did you know that this sweet and chewy fruit is also packed with an abundance of nutrients that can benefit your health? Figs are an excellent source of trace elements, potassium, copper, and iron, as well as B vitamins. Incorporating figs into your diet can potentially help reduce the risk of cardiovascular disease and lower the occurrence of certain types of cancer.
48. Matcha
Best Place to Buy: Amazon, Japanese Market
Price: $15 for half a pound of powder*
Benefits: Strengthens the immune system
Are you ready to experience a cup of tea like no other? Introducing matcha, a vibrant and flavorful green tea powder used in traditional Japanese tea ceremonies. This tea is the epitome of quality, grown with the utmost care and attention to detail.
Matcha is made from the finest tea leaves, called “tencha,” which are carefully dried and ground into a fine powder. Not only does matcha offer a unique taste, but it has also been used for centuries as a natural remedy for various ailments.
But that’s not all – matcha also boasts a long-lasting caffeine kick and is packed with antioxidants that help to strengthen the immune system and lower bad cholesterol levels. So, why not add a little excitement to your daily tea routine and try matcha today? Your taste buds and body will thank you for it!
49. American Ginseng
Best Place to Buy: Amazon
Price: $60 for half a pound*
Benefits: Improves cognition
Get ready to discover a powerful herb that has been used for centuries in China for its incredible benefits. American ginseng has a lot to offer when it comes to boosting the immune system and improving brain function.
While it may be a bit pricey, incorporating ginseng into your daily routine can help alleviate stress, reduce fatigue, and enhance cognitive memory. And let’s be honest, who couldn’t use a little extra support in those areas?
So, the next time you’re feeling overwhelmed or in need of a pick-me-up, consider investing in some American ginseng. Your body and mind will thank you for it!
50. Quinoa
Best Place to Buy: Whole Foods
Price: $6 per pound*
Benefits: High in protein, complex carbohydrates
Looking for a nutritious and healthy addition to your diet? Look no further than quinoa! This superfood is packed with carbohydrates, proteins, healthy lipids, minerals, and fiber, making it an excellent choice for a balanced diet.
In fact, quinoa contains even more protein than most other whole cereals, making it an ideal choice for those looking to increase their protein intake. And the fiber content in quinoa can help prevent cardiovascular disease, making it an all-around heart-healthy option.
But that’s not all – quinoa is also high in iron, making it a must-have for anyone who is anemic or has lower than normal iron levels. So, next time you’re planning your meals, be sure to add some quinoa to the mix. Your body will thank you for it!
51. Spirulina
Best Place to Buy: Organic Market
Price: $5*
Benefits: Protects the liver
Looking for a nutrient-packed addition to your diet? Consider spirulina, a small green algae that grows in a distinctive spiral shape. You can easily find spirulina in various forms, such as capsules or powders, which can be easily added to your daily routine.
Not only is spirulina a great source of iron, a nutrient that is often lacking in the typical American diet, but it also offers a range of liver-protective properties. By aiding in bile production and removing harmful toxins from the body, spirulina can help keep your liver in top shape.
So, if you’re looking for a simple and effective way to boost your nutrient intake and support your liver health, give spirulina a try today!
52. Bell Peppers
Best Place to Buy: Any Supermarket
Price: $3.99 for 3ct*
Benefits: Good for the heart and the eyes
Did you know that bell peppers are actually a fruit, not a vegetable? These versatile fruits come in a variety of colors, including red, green, orange, and yellow, and offer numerous benefits for the body.
For starters, bell peppers can help protect your eyes from light damage, making them an ideal choice for anyone concerned about eye health. And that’s not all – bell peppers are also rich in nutrients that can reduce your risk of heart disease, making them an all-around heart-healthy choice.
And depending on the color of the pepper, you can enjoy a variety of flavors ranging from sweet (red) to slightly bitter (green). So, no matter your taste preferences, there is a bell pepper out there for you!
53. Broccoli
Best Place to Buy: Farmer’s Market
Price: $1.29/unit*
Benefits: Promotes good digestion
If you’re looking for a vegetable that packs a nutritional punch, look no further than broccoli! While it may have a reputation for being difficult to get kids to eat, the benefits of including broccoli in your diet are well worth the effort.
For starters, broccoli is packed with cancer-fighting properties and digestion-aiding fiber, making it an essential addition to any healthy diet. And thanks to the antioxidants present in broccoli, this superfood can also help protect your body against inflammation, promote healthy digestion, and regulate cholesterol levels.
But that’s not all – broccoli has also been shown to offer protection against certain types of cancer, including breast, prostate, and bladder cancer. So, the next time you’re planning your meals, be sure to include some broccoli for a delicious and nutritious boost to your health!
54. Asparagus
Best Place to Buy: Instacart
Price: $6.19*
Benefits: Promotes healthy pregnancies
Asparagus may not be at the top of your grocery list, but it’s a vegetable that shouldn’t be overlooked when it comes to its many health benefits. For starters, asparagus is incredibly low in calories, with only 20 calories per 100g, making it a great choice for anyone watching their weight. And despite its low calorie count, asparagus is packed with filling fiber and essential vitamins, including vitamins C, E, B, and K, as well as a high level of antioxidants.
But perhaps the most important benefit of asparagus is its high levels of folic acid, which makes it an excellent choice for pregnant women. Folic acid is essential for the healthy development of a fetus during any trimester of pregnancy, and asparagus is a delicious and easy way to ensure you’re getting the nutrients you need. So, don’t overlook this nutritional powerhouse next time you’re shopping for vegetables!
55. Grapefruit
Best Place to Buy: Safeway, Giant
Price: $5.99/3lbs*
Benefits: Protects against cardiovascular disease
Grapefruit is often overlooked at the breakfast table, but it’s actually a nutritional powerhouse. While its bitter taste may not be for everyone, it’s loaded with health benefits that make it worth adding to your diet. One of the most significant benefits of grapefruit is its high levels of powerful antioxidants, which can help prevent cardiovascular disease.
Grapefruit also has unique properties that can help regulate blood sugar levels, making it a great choice for people with diabetes. Unlike other citrus fruits like oranges that can cause blood sugar spikes, grapefruit can actually contribute to weight loss and better blood sugar management. So, next time you’re at the store, don’t forget to grab some grapefruit and a set of those specially-shaped grapefruit spoons to enjoy all the health benefits it has to offer!
56. Lemons
Best Place to Buy: Walmart
Price: $0.33 each*
Benefits: Increases ability to absorb iron
Lemons are a fruit that can be used in many ways to enhance the flavor of different dishes, but their health benefits are equally impressive. They are packed with vitamin C, which helps regulate the cardiovascular system and lowers the risk of stroke. Additionally, lemons can aid in the absorption of iron, which is essential for many cellular processes in the body.
57. Bananas
Best Place to Buy: Walmart
Price: $0.87 each*
Benefits: Great source of energy
Ah, the humble banana! A childhood favorite that never goes out of style. These bright and cheerful fruits are not only delicious, but also packed with healthy nutrients. From their satisfyingly sweet flavor to their energizing carbs, bananas are the perfect pick-me-up snack for anyone on the go. And did you know they’re a top choice for athletes? That’s right! Bananas are a great source of potassium, which helps keep your heart healthy and your body hydrated during and after exercise. So go ahead and enjoy this tasty and nutritious treat – just remember to indulge in moderation!
58. Eggs
Best Place to Buy: Farmer’s Market
Price: $6.99/carton*
Benefits: Promotes better concentration and memory
For years, avoiding eggs to maintain healthy cholesterol levels was a popular belief. However, scientific studies have proven that eating more eggs does not necessarily lead to higher cholesterol levels in the body. Eggs are a highly nutritious food and an excellent addition to any balanced diet. To get the most benefits, it’s important to eat the yolk along with the whites, as the yolk is packed with vitamins like vitamin B, which is essential for brain function.
59. Peanut Butter
Best Place to Buy: Walmart
Price: $3.62*
Benefits: Prevention of type 2 diabetes
Peanut butter is a classic American favorite, and for good reason! Not only is it affordable, but it’s packed with nutrients that will leave you feeling satisfied and energized for hours. A great source of plant-based protein, peanut butter is also high in healthy fats that can be an excellent source of sustained energy. Additionally, it’s rich in fiber, which can help ward off disease. Just be sure to choose a variety that doesn’t contain added palm oil or excessive amounts of sugar.
60. Milk
Best Place to Buy: Whole Foods
Price: $5.49*
Benefits: Promotes bone growth
Cow’s milk is a great source of protein, with each serving packing eight grams at a low calorie count, making it an excellent dietary option for those who can tolerate it. This dairy product is also rich in calcium and other minerals that are not readily available in other foods. After all, cow’s milk is intended to nourish baby cows and help them grow strong and big. Drinking milk can also promote healthy teeth and bones in humans. While not everyone can consume milk due to dietary restrictions, those who can tolerate it can reap its nutritional benefits.
61. Pumpkin Seeds
Best Place to Buy: Organic Market
Price: $6.39*
Benefits: Reduces stress and anxiety
Have you ever noticed the abundance of seeds when carving a pumpkin for Halloween? Well, these green seeds are incredibly nutrient-dense and provide a variety of health benefits. They are packed with iron and magnesium, which can help fight fatigue and support your body’s natural ability to combat stress and anxiety. However, be cautious as they can have a laxative effect, so it’s recommended to consume them in moderation.
62. Curry Powder
Best Place to Buy: Indian Market
Price: $3.49*
Benefits: Protects against Alzheimer’s disease
Curry, a spice originating from India, has become a worldwide favorite due to its unique aroma and flavor that can enhance many different dishes. Besides adding a colorful and fragrant touch to your meals, curry powder also offers impressive health benefits. One of these is that regularly consuming curry powder may help protect and treat Alzheimer’s disease, which is a type of dementia.
63. Cocoa Powder
Best Place to Buy: Supermarket
Price: $8.29*
Benefits: Reduces stress
Cocoa powder is a powerhouse of antioxidants, surpassing even the levels found in green tea by three times. Besides, its mild caffeine content contributes to mood improvement. It’s no wonder that most people love the taste of chocolate, and the reason may lie in its health benefits. While many chocolate products are high in sugar and processed, cocoa powder can be used in cooking and baking to add a chocolate flavor without the added sugar.
64. Tofu
Best Place to Buy: Whole Foods
Price: $1.44/package*
Benefits: Promotes weight loss
Don’t underestimate tofu as a meat substitute, as it can be a tasty and satisfying source of protein on its own. It comes in different textures and can be infused with various flavors when cooked. Tofu is a great option for those looking to lose weight or maintain muscle mass on a plant-based diet, as it has a high protein content and low calorie count. Moreover, it’s rich in phytochemicals that help reduce inflammation in the body.
65. Tomatoes
Best Place to Buy: Farmer’s Market
Price: $0.61*
Benefits: Prevents cancer
Tomatoes are a widely popular food that are used in various dishes, from salads to burgers. Apart from their taste and versatility, they are also rich in lycopene, which gives them their signature red color and has been linked to preventing certain types of cancer. Additionally, their high levels of vitamins E and C make them beneficial for maintaining healthy skin and fighting the signs of aging. It’s best to consume tomatoes when they are in season, and fresh rather than relying on processed products like ketchup.
66. Cantaloupe
Best Place to Buy: Farmer’s Market
Price: $3.29*
Benefits: Improves night vision
Cantaloupe is a delicious summer fruit that is often referred to as “melon” in many languages. This fleshy orange fruit not only makes for a refreshing treat on a hot day, but it also boasts an impressive nutritional profile. Cantaloupe is rich in vitamin A, which is essential for the health of our skin and eyes. Diets that are high in vitamin A are known to improve night vision, which means that incorporating more cantaloupe into your diet could potentially lead to safer night driving.
67. Lychee
Best Place to Buy: Exotic Foods Market
Price: $3.49*
Benefits: Anti-fatigue
Lychee is a fruit that originated in China and can only be harvested from November to January. While it is not commonly found in grocery stores in the United States, its anti-cancer properties may increase its popularity in the future. Lychee is rich in antioxidants, which help the body remove harmful mutations that could lead to cancer. Its high mineral content also helps fight fatigue and supports various bodily functions.
68. Chia Seeds
Best Place to Buy: Whole Foods
Price: $4.95*
Benefits: Promotes digestion
Chia seeds may be small in size, but they are a nutritional powerhouse. They are packed with protein, fiber, and omega-3 fats, which are beneficial for heart health, brain function, and skin and hair health. Eating chia seeds can help strengthen your immune system, keep you feeling full, support your internal organs, and promote healthy digestion.
69. Whole Grain Pasta
Best Place to Buy: Walmart, Costco
Price: $2.09/box*
Benefits: Provides a feeling of satiety
Many people are aware that consuming white pasta frequently isn’t the healthiest option. The body quickly converts its simple carbohydrates into sugar, leading to blood sugar spikes and crashes and leaving us feeling hungrier than before. An excellent alternative is whole grain pasta, which allows you to prepare easy meals on busy weeknights while still prioritizing your health. The whole grains in this type of pasta provide longer-lasting fullness and are rich in fiber and minerals.
70. Bulgur
Best Place to Buy: Health Food Store
Price: $4.51*
Benefits: Reduces the risk of inflammation
Bulgur is a nutritious alternative to white rice and a distant cousin of whole grain pasta. It contains high levels of dietary fiber, B vitamins, and magnesium, which are all beneficial to the body. Although it may sound unfamiliar, bulgur is simply a form of whole grain made from common types of wheat. Its chewy texture and nutty flavor make it a versatile ingredient that can be used in a variety of dishes.
71. Shrimp
Best Place to Buy: Local Fishmonger
Price: $8/lb*
Benefits: Maintains muscle mass
Seafood may not be everyone’s favorite food, as some find the appearance of head-on shrimp unappetizing. However, many types of seafood have a high nutritional value that is hard to find in land animals. Shrimp, for example, are an excellent source of protein and are low in calories, making them ideal for building and maintaining lean muscle. Studies show that diets that include more shrimp and less other meats can reduce the risk of cardiovascular disease.
72. Apricots
Best Place to Buy: Farmer’s Market
Price: $2.99/lb*
Benefits: Protects the eyes
Apricots are a delicious and healthy fruit, often enjoyed in their dried form in many countries. However, fresh apricots have even more health benefits to offer. These sweet fruits are rich in fiber, antioxidants, and important vitamins such as vitamin A and vitamin C. Regular consumption of apricots, especially during the season, can help to prevent or slow down vision loss due to the high levels of vitamin A. The high levels of vitamin C in apricots also help to protect the immune system and fight against diseases.
73. Beans
Best Place to Buy: Costco
Price: $0.79*
Benefits: Protects the joints
Beans are a type of legume that are widely used in various cuisines globally. Despite being notorious for causing flatulence, beans offer numerous health benefits. They are an excellent source of protein and dietary fiber, which makes them a great option for staying full for longer periods. Furthermore, beans are rich in potassium, a mineral that helps to keep the joints functioning well. When combined with rice, they provide an optimal amino acid profile that promotes the maintenance of lean muscle mass.
74. Carrots
Best Place to Buy: Farmer’s Market
Price: $1.49/lb*
Benefits: Increases strength and growth of hair and nails
Carrots are a vegetable that contains what is called beta carotene, a pigment that brings a lot of benefits to your body–or can even turn your skin orange if you happen to eat carrots at every single meal for a couple of months. This antioxidant can slow down the aging of our cells and even improve the quality of our skin due to its high vitamin A content. Carrots also contain a specific type of vitamin B that promotes hair and nail growth, making it one of nature’s best beauty products.
75. Artichokes
Best Place to Buy: Farmer’s Market
Price: $*
Benefits: Helps relieve constipation
Artichokes may appear daunting to those who have never tried them before, but they are well worth it for the numerous health benefits they provide. This spiky green vegetable is rich in antioxidants, which help combat cardiovascular disease, among other things. Moreover, artichokes are an excellent source of dietary fiber. Roasting them with olive oil and salt, then scraping the flesh off the leaves, can result in a content digestive system.
76. Cranberries
Best Place to Buy: Organic Market
Price: $2.78 per pound*
Benefits: Contains antioxidants, can prevent UTIs, reduce inflammation
Cranberries are a tangy and tasty fruit that can be enjoyed in various forms, such as raw or in juice. However, overeating of these berries should be avoided as they may lead to digestive issues and kidney stones. Cranberries are packed with essential nutrients such as Vitamin C and E, which function as antioxidants to combat harmful free radicals in the body. According to the Cleveland Clinic, regular consumption of cranberries can prevent urinary tract infections, dental cavities, and even cancer. They also have anti-inflammatory properties that benefit heart and digestive health. To reap the maximum health benefits of cranberries, it is recommended to consume one cup of raw berries.
77. Celery
Best Place to Buy: Organic Market
Price: $1.64 per stalk*
Benefits: Helps with digestion and constipation, provides blood sugar management
Celery is a vegetable with numerous health benefits despite its low-calorie count. It can help support heart health, regulate blood sugar levels, improve memory, and reduce inflammation. Due to its high fiber content, celery can aid in digestion and ease constipation. With only fourteen calories per cup, celery makes for a healthy, crunchy snack that won’t sabotage your weight management goals. Additionally, celery contains beta-carotene, Vitamin C, and various antioxidants that can promote overall wellness.
78. Coconut Oil
Best Place to Buy: Whole Foods
Price: $10-$20*
Benefits: Fat burning, seizure reduction, antimicrobial effects
Coconut oil is a versatile substance with a variety of uses, and has been used for centuries in different cultures as food, cosmetics, and medicine. According to Healthline, there are several scientifically-backed benefits of coconut oil, including aiding in fat burning, reducing seizures and hunger, and having antimicrobial effects. It can also help improve the health of hair, skin, and oral hygiene. However, it’s important to consume coconut oil in moderation. Medical News Today recommends limiting consumption to no more than two tablespoons per day, as coconut oil is high in saturated fatty acids.
79. Fermented Eggs
Best Place to Buy: Amazon
Price: $6-$12 per pound*
Benefits: Gut health, strengthens the immune system, improves digestion
Fermented eggs have a unique taste that may not appeal to everyone, but they offer significant health benefits. One of the main advantages of fermented eggs is their high level of beneficial bacteria, which can improve gut health and overall well-being. A healthy gut is essential for proper immune system function and can impact various aspects of health. Fermented foods, like fermented eggs, can increase the number of probiotics (healthy bacteria) in your body, leading to improved digestion, enhanced immune system function, and even weight loss.
80. Goat Milk
Best Place to Buy: Local Farmers
Price: $4.50 per gallon*
Benefits: Contains Vitamin A and other nutrients and minerals
There are various types of milk available aside from the traditional cow’s milk, including milk made from nuts such as almonds and cashews, and milk from animals such as goats and sheep. Goat milk, in particular, is a great source of vitamin A, which can help reduce the risk of certain cancers and cataracts. It is also rich in potassium, calcium, protein, phosphorus, and magnesium, all of which are essential for maintaining a healthy diet. Although goat milk contains carbohydrates, these are slowly-digested, providing a more stable source of energy for the body.
81. Brown Rice
Best Place to Buy: Organic Market
Price: $3-$6 per pound*
Benefits: Has fiber and magnesium, reduces risk of heart disease
According to WebMD, brown rice is packed with nutrients that can benefit your heart health. Compared to white rice, which can cause blood sugar spikes and leave you feeling hungry, brown rice is much better. Brown rice is rich in fiber, which can lower your risk of heart disease. Additionally, it contains a lot of magnesium, which, like fiber, can also protect your heart health. If you want to include rice in your diet, brown rice is a healthier choice than white rice, as long as it is part of a well-balanced diet.
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