7 Healthy and Budget friendly vegetables

Eating healthy on a tight budget can be challenging?

Many nutrient-dense foods are quite expensive, which is why some people opt for cheap junk and carbohydrate heavy foods.

However, there are plenty of affordable foods you can purchase that are healthy and easy to add to your diet.

This article takes a look at 7 cheap, nutritious vegetables and their health benefits.

All these vegetables are very easily found in our kitchens and can be daily incorporated in our diet, for brilliant health benefits.

1. Broccoli

Broccoli is a cheap vegetable with an average price of Rs 120 per Kg, and it provides some of almost every nutrient that you need.

It’s particularly very rich in vitamin C, which acts as an antioxidant and may boost your immune system. Just one cup provides 135% of your daily needs.

Also it’s rich in vitamin K and folate, both of which play a role in blood clotting and preventing certain neural tube birth defects. The nutrients and antioxidants in broccoli may help prevent chronic illnesses such as cancer and heart disease.

2. Onions

Onions are a popular vegetable with many health benefits, and they tend to be super low in price. They are available at most stores and priced Rs 15 per Kg.

They are well known for being rich in certain antioxidants that may protect against heart disease, diabetes and certain types of cancer.

Additionally, onions provide small amounts of several nutrients, including vitamin C, manganese, vitamin B6 and potassium.

A small portion of onions can go a long way, and their versatility and flavor make them a great addition to any dish and vastly used in almost all Indian dishes

3. Spinach

Spinach is quite healthy and almost always reasonably priced. Most stores carry it for about Rs 56 per Kg.

Spinach is rich in vitamin K, which plays an important role in bone health and reducing the risk of heart disease and cancer. Also, spinach provides immune-boosting vitamin A, vitamin C, folate and manganese.

Like other leafy, green vegetables, spinach also contains beneficial plant compounds. They have the ability to reduce inflammation and prevent cell damage, which helps prevent chronic diseases.

4. Sweet Potatoes

Sweet potatoes are extremely healthy and for only Rs 69 per Kg, they provide an impressive amount of vitamins and minerals that have many health benefits.

They are particularly high in beta-carotene, which is converted into vitamin A in the body. Just one sweet potato provides 369% of your daily need for vitamin A, which plays an important role in eye health.

Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium and fiber. Studies show they may have anti-inflammatory effects, which help lower the risk of chronic diseases such as cancer and diabetes.

5. Tomatoes

Tomatoes are the most frequently consumed vegetable in the Indian diet. They are very nutritious and very affordable at about Rs 25 per Kg.

What really makes tomatoes shine is their vitamin C content. A one-cup serving contains an impressive 37% of your daily needs. They also provide some B vitamins, vitamins A, E and K and many trace minerals.

Studies have shown that eating tomatoes may help reduce “bad” LDL cholesterol and blood pressure levels, two primary risk factors for heart disease. What’s more, they may protect against certain types of cancer.

6. Carrots

Carrots are a cheap and nutrient-dense vegetable to include in your diet and they can be purchased for an average of only Rs 45 per Kg.

Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content. Just one cup of carrots provides 428% of your daily needs for vitamin A, which promotes good eyesight and immune health.

Due to their high antioxidant content, eating carrots regularly may help reduce the risk of certain types of cancer, including prostate and stomach cancer.

7. Cabbage

At an average of Rs 20 per Kg, green cabbage is a perfect budget-friendly vegetable.

High amounts of vitamin C and K are found in green cabbage, in addition to some B vitamins and trace minerals.

Cabbage and other cruciferous vegetables are unique because of their glucosinolate content. Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer.

Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease.

Being healthy and eating healthy is a conscious choice and a way of living. As truly stated “ You become what you Eat “ and saying so , healthy food is not always expensive , a lot of times its actually cheaper than Junk food .

Consciously change what you eat and see your life change – I did

Regards

Sudesh

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