20+ Healthy Foods on Budget: Nutritious Options to Keep You Feeling Great

Eating healthy food is crucial for your overall well-being and longevity. However, many people believe that it’s too expensive to maintain a nutritious diet. But the truth is a healthy diet can help you save money in the long run by reducing healthcare costs.

By making small changes in your diet, you can improve your health and lower your grocery bills simultaneously. So, without further ado, here are some affordable and healthy ingredients you should add to your grocery list. These foods can save you money, enhance the taste of your meals, and improve your quality of life.

1. Dark chocolate

• Avg. Price: $2-3 per bar*
• Best Place to Buy: Whole Foods
• Health Benefits: anti-aging, Heart health

Dark chocolate, with a cocoa content of over 70%, is considered a healthy food rather than a dessert. It is because it contains high amounts of antioxidants that can help fight inflammation and cell aging. Moreover, it is an excellent potassium source, an essential electrolyte that plays a vital role in maintaining healthy kidney function.

Research suggests that dark chocolate can be beneficial for heart health due to the presence of flavonoids. These compounds have anti-inflammatory properties and can improve insulin sensitivity, prevent blood clot formation, and enhance blood vessel elasticity. As a result, consuming dark chocolate in moderation may help reduce blood pressure and lower the risk of cardiovascular diseases.

2. Pomegranates

• Avg. Price: $4-5 each
• Best Place to Buy: Aldi
• Benefits Healthy: Cholesterol-Anti

Pomegranates are red fruit that may seem plain on the outside, but inside, they have lots of small, yummy seeds you can eat. They’re good for you and are called a “superfood” because they have many health benefits.

Did you know that about one in five people have high levels of bad cholesterol? That’s not good! But studies have shown that eating pomegranates can help to lower bad cholesterol in your blood. And the best part is that it’s much cheaper than going to the doctor and taking medicine. So, if you want to stay healthy, add some pomegranates to your diet!

3. Turmeric

• Avg. Price: $5 for 4 ounces*
• Best Place to Buy: Grocery store
• Benefits Healthy: Antioxidant properties and Anti-inflammatory

Turmeric is a spice that is very important in Indian cooking. It has become popular in America because it can help reduce inflammation and has antioxidants that are good for you. You can find turmeric in many supermarkets and online, and it’s not too expensive.

The great thing about turmeric is that it can be used in lots of different recipes, so you can experiment and find new ways to use it in your cooking. But be careful not to eat too much of it because even though it helps to reduce inflammation, it can also cause bloating if you eat too much. So, if you want to add turmeric to your diet, remember to use it in moderation!

4. Walnuts

• Avg. Price: $30-32 for 2 pounds*
• Best Place to Buy: Thrive Market
• Healthy and Benefits: Healthy fats & High in fiber

Walnuts are a type of nut that contain healthy oils that can improve your brain function, specifically your working memory. It means they can help you think more clearly and remember things better.

Instead of reaching for an expensive latte to give you a quick energy boost, try snacking on some walnuts. They’re a healthier and more affordable option that can give you the mental boost you need to power through your day. So, next time you need a pick-me-up, consider grabbing a handful of walnuts!

5. Yogurt

• Avg. Price: $3-3.5 for a pack of four*
• Best Place to Buy: Supermarket
• Healthy and Benefits: High level of good bacteria

Yogurt is a healthy food that can benefit your body in many ways. It contains many good bacteria that can help prevent and even cure some diseases resulting from poor digestion. On top of that, yogurt is also high in calcium and other nutrients that are great for strengthening your bones. It’s a really powerful food that can make a big difference in your overall health, and it’s also an affordable way to get the same benefits as expensive probiotic supplements.

A recent study showed that eating just two servings of yogurt per day can help eliminate a type of bacteria that can cause ulcers. So, if you want to stay healthy and feel your best, add yogurt to your shopping list. You can find it easily at Walmart, so go stock up and start enjoying the many benefits of this amazing food!

6. Blackberries

• Avg. Price: $5-4.5 per tray*
• Best Place to Buy: Farmer’s market
• Healthy and Benefits: Boost your immune system

Your immune system is like a shield that helps protect you from getting sick with all sorts of diseases. Eating foods rich in antioxidants, like blackberries and other fruits, is important to ensure your immune system is strong and can work well.

Blackberries are small but powerful fruit that can help your body defend itself against illnesses. They contain powerful antioxidants that can also help reduce inflammation in your body. Eating blackberries can help you fight off things like upper respiratory tract infections.

If you want to boost your immune system and help protect yourself from getting sick, eating more blackberries is a great idea. You can find them easily at Target; they’re a tasty and affordable way to keep your body healthy and strong!

7. Kiwi

• Avg. Price: $6-5 per pack of three*
• Best Place to Buy: Supermarket
• Healthy and Benefits: Natural anti-aging effects

Kiwi fruit is a nutritional powerhouse that can help boost your immune system and protect against certain diseases. With its high vitamin C content, just one kiwi can provide 85% of your recommended daily intake. This essential nutrient supports immune health and protects against viruses and bacteria. Additionally, kiwi fruit is rich in vitamin E, a natural antioxidant that promotes immune health and protects against disease.

Studies have also shown that vitamin C can help alleviate the symptoms of chronic conditions like osteoarthritis, rheumatoid arthritis, and asthma. By including kiwi fruit in your diet, you can reduce the severity of these symptoms and promote better overall health. So if you’re looking for a delicious and nutritious way to boost your immune system and protect against disease, consider incorporating kiwi fruit into your meals and snacks.

8. Avocadoes

• Avg. Price: $1.50-2 each*
• Best Place to Buy: Costco
• Healthy and Benefits: High in antioxidants, fiber

Avocadoes are nutritious and tasty fruit that offer numerous health benefits. They are high in natural antioxidants that can help to reduce oxidative stress in the body, protecting against cardiovascular diseases. These antioxidants combat harmful free radicals that can cause cellular damage and lead to chronic conditions. By incorporating avocadoes into your diet, you may be able to lower your risk of heart disease and other health problems.

In addition to their antioxidant properties, avocadoes are also a great source of vitamin E, which can help prevent premature aging of the skin and promote a healthy, youthful appearance. Moreover, avocadoes contain vitamin B5, which can help to decrease fatigue and boost cognitive function. If you’re looking for a healthy snack to help refuel your body and mind, add half an avocado with olive oil and lemon juice. With its many health benefits, avocadoes are a trendy and nutritious food worth adding to your shopping list.

9. Passionfruit

• Avg. Price: $12-15 for 2 pounds*
• Best Place to Buy: Grocery store
• Healthy and Benefits: Rich in vitamins

Passionfruit is a delicious and nutritious tropical fruit with essential vitamins and minerals. It contains vitamins C, A, and B, biotin, folic acid, and minerals like potassium, calcium, magnesium, iron, sodium, iodine, and zinc. Plus, it’s also an excellent source of antioxidants, flavonoids, beta-carotene, and fiber, making it a great addition to your next smoothie.

But passionfruit isn’t just tasty and nutritious; it also positively impacts cardiovascular health. It can strengthen blood vessel walls and regulate heart activity, potentially reducing the risk of stroke, heart attack, diabetes, and obesity. The antioxidants found in tropical fruits also help to reduce bad cholesterol levels, providing even more benefits for your overall health and well-being. So why not add some passionfruit to your diet today and enjoy its delicious and nutritious benefits?

10. Sweet Potatoes

• Avg. Price: $1.14-2 per unit*
• Best Place to Buy: Aldi
• Healthy and Benefits: High in vitamins

Sweet potatoes are a type of vegetable often eaten during Thanksgiving, but they are packed with nutrients that are beneficial for your body all year round. They are especially high in vitamin A, which is important for your reproductive system, eyes, heart, and kidneys. One sweet potato can give you 400% of the recommended daily amount of vitamin A.

Eating sweet potatoes may also help reduce your risk of cancer. They contain carotenoids, natural compounds shown to have cancer-fighting properties. Purple sweet potatoes, in particular, are rich in a compound called anthocyanin, which may specifically help reduce the risk of colorectal cancer.

So, don’t limit your sweet potato intake to just Thanksgiving! Incorporate them into your diet year-round to reap the many health benefits they offer.

11. Lentils

• Avg. Price: $4-5 for 2 pounds*
• Best Place to Buy: Any grocery store
• Healthy and Benefits: High in fiber

Lentils are an excellent source of fiber, which has been linked to a reduced risk of cancer. They also provide significant plant-based protein, making them a favorite of vegans and vegetarians. For under five dollars, you can purchase enough lentils for a week, making them affordable and nutritious food choices.

Incorporating lentils into your diet is a great way to maintain a healthy lifestyle without breaking the bank. They are versatile, easy to prepare, and can be used in various dishes. So, if you’re looking for a cost-effective and nutritious food option, consider adding lentils to your grocery list.

12. Salmon

• Avg. Price: $18-20 for 2 pounds*
• Best Place to Buy: Local fishmonger
• Healthy and Benefits: Cognitive health, Anti-aging

Salmon is an excellent food that can do wonders for your health. Although the best kind is wild-caught and may be costly, the benefits you’ll gain from eating it per day make it worthwhile. It’s rich in protein and healthy fats that can promote radiant skin and support proper brain development, making it an essential part of a well-balanced diet.

Furthermore, salmon is versatile and can be used in various recipes, from baked dishes to sushi rolls. You can find plenty of recipes that use salmon as the primary ingredient on Google.

13. Spinach

• Avg. Price: $3.20-4 per frozen package*
• Best Place to Buy: Whole Foods Market
• Healthy and Benefits: Boosts the immune system

Spinach is a superfood packed with vitamins and minerals, such as vitamin E and magnesium, that can boost your immune system. Your immune system helps protect your body from harmful viruses, bacteria, and toxins, and spinach can help strengthen its defenses. By incorporating spinach into your diet, you can improve your overall health and reduce your risk of getting sick.

If you want to lose weight, spinach can be a great addition to your diet. Not only are spinach leaves low in calories, but they’re also high in fiber, which can help you feel full and satisfied for longer. It can prevent overeating and help you stick to your weight loss goals. Plus, the fiber in spinach can also promote healthy digestion and regular bowel movements. So, add some spinach to your meals and enjoy the benefits of this nutrient-rich leafy green.

14. Watermelon

• Avg. Price: $4.50-10*
• Best Place to Buy: Farmer’s market
• Healthy and Benefits: Rich in antioxidants

Watermelon is a refreshing fruit that can help you stay hydrated during hot summer days, containing around 90% water. In addition to keeping you hydrated, it can also satisfy your sweet tooth with its natural sugars. But that’s not all – watermelon is also rich in antioxidants, which help eliminate harmful free radicals from your body.

Free radicals can cause damage to your body’s cells and tissues, and they can be found in air and water pollution, as well as in processed foods. By consuming antioxidant-rich foods like watermelon, you can help counteract the effects of free radicals and reduce your risk of developing certain diseases. So, the next time you’re looking for a refreshing snack, reach for some juicy watermelon and enjoy its many health benefits.

15. Wakame Seaweed

• Avg. Price: $12-15 for 3.5 ounces*
• Best Place to Buy: Whole Foods
• Healthy and Benefits: High in vitamins, fiber

Wakame seaweed is an ingredient you may have only encountered in a Japanese restaurant, particularly in dishes like miso soup or ramen. However, this food offers many health benefits due to its unique and complete nutritional profile.

Wakame seaweed is a rich source of fiber, vegetable proteins, minerals, and antioxidants, making it a nutritious addition to your diet. Not only does it help with detoxification, but it can also boost your immune system and promote healthy digestion. Furthermore, regular consumption of wakame seaweed may help reduce the risk of developing cardiovascular diseases.

So, if you want a healthy and tasty ingredient to add to your meals, consider trying wakame seaweed. Its many health benefits make it a worthwhile addition to any diet.

16. Fennel

• Avg. Price: Various
• Best Place to Buy: Farmer’s market
• Healthy and Benefits: Liver health

Fennel is a unique vegetable that might not be the most popular choice but offers significant health benefits. Fennel is packed with antioxidants like folic acid, beta-carotene, and vitamin C, which can help protect against cell aging and keep you healthy.

One of the most impressive benefits of fennel is its ability to detoxify the body and support liver function. Whether you enjoy fennel as a salad ingredient or as a cup of herbal tea, this vegetable can help your liver function optimally. Additionally, fennel is known to help maintain a healthy hormonal balance in women, making it a great choice for breastfeeding mothers or women looking to balance their hormones naturally.

17. Garlic

• Avg. Price: $0.30-0.50 per clove*
• Best Place to Buy: Aldi
• Healthy and Benefits: Helps detoxify the body

Garlic is a small but powerful food that belongs to the allium family, along with onions, shallots, leeks, and chives. It contains sulfur compounds that help detoxify the body and prevent the formation of nitrosamines, which can be found in deli meats and are linked to DNA mutations and an increased risk of cancer.

Eating garlic can be particularly helpful in preventing cancers of the esophagus, stomach, prostate, and colon. To reap the benefits, eat about ten garlic cloves per week, fresh or crushed and cooked. Just be prepared to freshen your breath afterward, as garlic can leave a strong odor that others can smell from a distance. Adding garlic to your diet is an easy and delicious way to support your overall health and well-being.

18. Prunes

• Avg. Price: $7-10 per package*
• Best Place to Buy: Aldi
• Healthy and Benefits: Good for your bowels

While prunes may be the subject of bathroom humor, they are a valuable addition to any pantry. Prunes are high in fiber and magnesium, making them a natural remedy for constipation. Instead of relying on expensive laxatives or stool softeners, consider adding prunes to your diet to help regulate your digestive system.

They are not only prune effective, but they are also a more natural option than medications that may have unwanted side effects. Grandmothers have recommended prunes for generations, and they can be a cost-effective and healthy solution for anyone looking to improve their digestion. By incorporating prunes into your diet, you can enjoy the benefits of a natural and effective remedy for constipation.

19. Soybeans

• Avg. Price: $7-8 for 3.5 ounces*
• Best Place to Buy: Target
• Healthy and Benefits: High in protein

Soybeans are a great source of protein, especially for vegetarians and vegans who might not get enough protein from their diet. They are even better than most other plant-based proteins because they contain all the amino acids our body needs. Soybeans can be prepared in many ways, from soymilk to tofu and even edamame. They are also very versatile and can be used as a side dish or as the main ingredient in a recipe.

By incorporating soybeans into your diet, you can reap the benefits of a complete protein source that helps build muscle, repair tissues, and keep you feeling full for longer. So next time you’re looking for a protein boost, consider trying some soybeans and see how they can enhance your meals.

20. Cabbage

• Avg. Price: $2.80-3 per unit*
• Best Place to Buy: Farmer’s market
• Healthy and Benefits: Antioxidants and Rich in fiber

Cabbage is a vegetable packed with nutrients that are good for you. It’s rich in vitamin C, an antioxidant that helps keep your body healthy. Cabbage is also part of the same family as other healthy veggies like broccoli and cauliflower. Another great thing about cabbage is that it has lots of fiber, which can help you feel full for a long time. It means you might be less likely to snack on unhealthy foods later on.

But that’s not all! Cabbage also contains substances that can help protect you from certain types of cancer. And even though it’s not the fanciest vegetable in the grocery store, it’s inexpensive and can last a long time in your fridge. So, pick up some cabbage next time you’re at the store!

21. Orange

• Avg. Price: $3-4 for 2 pounds*
• Best Place to Buy: Farmer’s market
• Healthy and Benefits: High vitamin C content

Oranges are a delicious and healthy fruit that can provide numerous health benefits. They are packed with vitamin C, essential for maintaining a healthy immune system and promoting the growth and repair of tissues in the body. Additionally, oranges contain polyphenols and terpenes, which are shown to inhibit tumor growth and enhance the anti-cancer properties of other fruits and vegetables.

While oranges are high in natural sugars, they can still be enjoyed as a dessert or snack, especially when you need a quick energy boost. The fructose in oranges is easily absorbed by the body, making it a smart choice for those with low blood sugar. Plus, oranges are a more affordable and natural alternative to pricey vitamin C supplements, which may be heavily marketed but only sometimes more effective than the real thing.

Incorporating oranges into your diet can be a simple yet effective way to support your health and well-being. Whether you eat them whole or juice them for a refreshing drink, oranges are a tasty and nutritious addition to any meal or snack.

22. Chicken breast

• Avg. Price: $5-6 for 1 pound*
• Best Place to Buy: Costco
• Healthy and Benefits: High protein content

Chicken is a versatile and popular source of protein that is widely consumed around the world. One of the healthiest cuts of chicken is breast meat, which is low in fat and protein. Chicken breast is also a good source of essential amino acids, which are necessary for building and repairing muscles and supporting overall health.

Although the skin of the chicken is often considered unhealthy due to its high-fat content, it is also a good source of collagen. Collagen is a type of protein that is essential for healthy skin, bones, and connective tissue. By consuming chicken skin, you can support your body’s natural collagen production and help keep your skin looking youthful and healthy. While balancing your chicken intake with other healthy foods is essential, the occasional serving with the skin on can provide some added nutritional benefits.

23. Oysters

• Avg. Price: $20-25 per small bushel*
• Best Place to Buy: Local fishmonger
• Healthy and Benefits: High in vitamin B12

Oysters may not be everyone’s cup of tea due to their unique taste and texture, but their impressive health benefits are enough to make anyone reconsider. Eating them raw with a squeeze of lemon or other salty or acidic flavors can be a delicious way to enjoy them. Oysters are a rich source of vitamin B12, which is often difficult to obtain from other natural sources and is known to support energy levels and promote overall health.

Instead of turning to supplements, consider incorporating oysters into your diet by taking advantage of $1 oyster nights or visiting your local fishmonger to purchase them fresh. However, it’s essential to be cautious when opening them with a knife or seek the assistance of your fishmonger. So, give these nutrient-packed shellfish a try and savor their unique taste and health benefits.

24. Whole Grains

• Avg. Price: $4-4.50 per pound*
• Best Place to Buy: Aldi
• Healthy and Benefits: Prevention against diabetes

Processed grains, such as those found in white flour, are an everyday staple in many people’s diets. However, these grains are stripped of essential nutrients, including antioxidants, vitamins, and protein. In contrast, whole grains contain all of the grain’s original components, making them a more nutritious and satisfying option.

One of the benefits of eating whole grains is that they are complex carbohydrates, which take longer to digest and release energy more slowly. This slow release of energy helps regulate blood sugar levels, keeping you feeling fuller for extended periods and preventing cravings. In contrast, processed grains cause a quick spike in blood sugar levels, followed by a sudden drop, leading to hunger and cravings for sugary foods. By incorporating whole grains into your diet, you can enjoy their many health benefits while keeping hunger at bay.

25. Watercress

• Avg. Price: $3-4 per bunch*
• Best Place to Buy: Farmer’s Market
• Healthy and Benefits: Prevents certain cancers and Strengthens your immune system

If mentioning spinach makes you feel queasy, don’t despair. There’s another leafy green that might win you over: watercress. Despite being one of the healthiest foods on the planet, this vegetable is relatively unknown to many. Watercress is packed with essential nutrients like calcium, vitamin C, and iron and is a rich source of antioxidants and minerals. Consuming just 100g of watercress can provide 100% of your nutritional requirements for several vital nutrients. So, the next time you’re at the grocery store, look at this unsung hero of the produce section.

Watercress is an excellent choice whether you’re looking to boost your overall health or add some variety to your diet. Its impressive nutritional profile and versatile flavor make it a vegetable that’s well worth trying. So give it a chance – you might be pleasantly surprised by how delicious and nutritious it is!

26. Olive oil

• Avg. Price: $8-10 per liter*
• Best Place to Buy: Aldi
• Healthy and Benefits: Prevention of heart disease

Olive oil is a kitchen staple most of us use without a second thought. But did you know that this common ingredient can have significant health benefits? From reducing the risk of heart disease to preventing cancer and even dementia, olive oil is a true superfood.

Research shows that olive oil has numerous health benefits, including reducing the risk of stroke and breast cancer. It can even help to prevent conditions like osteoporosis and diabetes. So, next time you reach for the olive oil, remember that you’re not just adding flavor to your food but also taking a positive step towards better health and longevity.

You can enjoy its many benefits by incorporating olive oil into your diet while adding delicious flavor to your meals. So why not swap out less healthy oils and fats for this nutritious and versatile ingredient? Your taste buds – and your body – will thank you for it.

27. Ginger

• Avg. Price: $3-3.50 per half a pound*
• Best Place to Buy: Organic stores
• Healthy and Benefits: Pain relief, digestion

Ginger has done used for centuries for its therapeutic properties, and it is a food that offers several health benefits. When you are feeling sick, ginger can be beneficial. It can calm nausea, improve digestion, and soothe a sore throat.

Moreover, ginger is known to alleviate pain caused by osteoarthritis. It is due to gingerol, shogaol, and zingerone, which possess anti-inflammatory and antioxidant properties. Although ginger can have a strong taste that some may find overpowering, its potential health benefits make it worthwhile to try incorporating it into your diet by drinking ginger tea or adding ginger to your meals.

28. Raspberry

• Avg. Price: $5-5.50 per tray*
• Best Place to Buy: Farmer’s market
• Healthy and Benefits: Anti-carcinogenic properties

Raspberries are highly nutritious fruit that load with health benefits. They contain high amounts of polyphenols, which are potent antioxidants that help protect your cells against damage from free radicals. These antioxidants have been shown to have anti-cancer properties and may also help prevent heart disease and other chronic illnesses. Raspberries are also a good source of fiber, vitamin C, and manganese, essential nutrients for overall health.

In addition to their nutritional benefits, raspberries are a delicious fruit that can enjoy in many different ways. You can eat them fresh, add them to smoothies, bake them into desserts, or even use them to make jam. Plus, raspberries are relatively low in sugar compared to many other fruits, so they can be a healthy option for those who want to satisfy their sweet tooth without consuming too much sugar. With their great taste and numerous health benefits, raspberries are an excellent addition to any diet.

29. Eggplant

• Avg. Price: $1 each*
• Best Place to Buy: Grocery Store
• Healthy and Benefits: Improves cardiovascular function and Prevents diabetes

Eggplants have been grown in India for thousands of years and eventually spread to other parts of the world, including China. Despite their distinctive shape and color, eggplants offer numerous health benefits worth taking note of!

One of the vital health benefits of eggplant is its ability to reduce harmful cholesterol levels in the bloodstream. It is thanks to its high levels of phytosterol and fiber. As a result, regular consumption of eggplant can help prevent cardiovascular diseases. Additionally, eggplants are rich in antioxidants, which help to lower the risk of developing diabetes and certain types of cancer.

Overall, eggplants are a nutritious food that should include in a healthy diet. Whether you roast, grill, or add them to your favorite dishes, eggplants are versatile vegetables that can help you maintain optimal health.

30. Konjac

• Avg. Price: $4-5 for half a pound*
• Best Place to Buy: Amazon
• Healthy and Benefits: Appetite suppressant effect

Konjac is a plant native to Asia with many uses, including culinary and medicinal purposes. One of its benefits is that it can naturally help people lose weight without resorting to drastic measures. The plant contains fiber, aiding digestion problems such as constipation. Its high fiber content also makes it an effective appetite suppressant, filling you up quickly due to its high water content.

In summary, Konjac is a versatile plant with numerous health benefits, including weight loss and digestive aid, making it a great addition to a healthy diet.

31. Nettle

• Avg. Price: $10-12 for half a pound*
• Best Place to Buy: Organic Market
• Healthy and Benefits: Helps regulate bile secretion

While nettles are usually known for their stinging properties, they have many nutritional benefits that have yet to be widely recognized. Nettle supplements are often recommended to people with liver problems because they contain minerals like calcium, iron, potassium, and vitamins that help the liver function properly.

These vitamins promote the secretion of bile, which is necessary for digestion and waste removal. By promoting healthy liver function, nettles can help to detoxify the body and prevent liver damage. In addition, nettles have anti-inflammatory properties that can help to reduce inflammation and pain throughout the body. With their many health benefits, nettles are a valuable addition to any diet and can consume in various forms, including supplements, teas, and cooked meals.

32. Kombucha

• Avg. Price: $7-8 per liter*
• Best Place to Buy: Organic Market
• Healthy and Benefits: Improves your digestive system

Kombucha is a tea made by fermenting sweetened black tea with a particular bacteria called a SCOBY. It creates a probiotic beverage full of good bacteria that can improve the health of your gut microbiome and aid in digestion. However, not all kombucha brands are created equal, and choosing high-quality options is essential to reap the full benefits. Low-quality brands may cause bloating or contain too much sugar, negating the probiotic benefits.

Therefore, when choosing a kombucha brand, you must check the ingredients and nutritional information to ensure you’re getting a healthy product. Drinking kombucha can be a delicious and nutritious addition to your diet, but it’s essential to be mindful of the quality and sugar content of the brand you choose.

33. Sushi

• Avg. Price: $5-15 per roll*
• Best Place to Buy: Japanese market
• Healthy and Benefits: Good source of protein, heart health

Sushi is a popular food that has gained popularity in the United States since the 1970s. Despite initial fears of raw fish, even picky eaters have come to appreciate this healthy meal. Sushi is an excellent source of protein, and it’s low in fat and carbs, making it a healthy food choice. It’s also unprocessed, meaning it retains its nutritional value. Sushi is particularly rich in omega-3 fats essential for good heart and brain health. Eating sushi per day can help keep you in good physical and mental shape.

While sushi can be a bit pricey, its many health benefits make it a worthwhile investment in your well-being. So next time you’re looking for a delicious and healthy meal, consider trying some sushi!

34. Mushrooms

• Avg. Price: $4-5 per container*
• Best Place to Buy: Target
• Healthy and Benefits: Cancer and Protects you against diabetes

Mushrooms are a fantastic food with many health benefits, thanks to adaptogens. Unlike other nutrients that have one specific function, your body can use adaptogens for whatever it needs. It makes mushrooms a great source of nutrition, even though they’re technically a fungus and not a plant or animal.

In addition to their adaptogenic properties, mushrooms are high in fiber, which is essential for good digestive health. So, even though some people may not enjoy the taste of mushrooms, it’s worth adding them to your diet for their numerous health benefits. And the good news is that mushrooms are widely available and relatively affordable, making them an easy addition to any meal.

35. Flaxseed

• Avg. Price: $10-12 per pound*
• Best Place to Buy: Organic markets
• Healthy and Benefits: Cancer-fighting compounds, weight loss

In the past, people grew flaxseed to make fabric. But nowadays, it’s becoming popular in wellness because it’s very healthy for our bodies. Flaxseed has omega-3s, protein, and many other nutrients.

When you eat flaxseed, it can help lower the wrong kind of cholesterol and make digestion easier. Even just a little bit of flaxseed on your cereal or mixed with granola on your yogurt can make you feel full for a long time, which can help you lose weight.

36. Cloves

• Avg. Price: $4-5 for jar*
• Best Place to Buy: Aldi
• Healthy and Benefits: Treats infection, Relieves pain

Cloves are harvested from an evergreen tree that grows in Southeast Asia and has many health benefits. They are known for their anti-inflammatory, antibacterial, and pain-relieving properties.

Cloves can use to treat various health issues like acne, dental pain, migraines, allergies, and urinary tract infections. However, it’s essential to use clove oil in moderation, as it can be toxic if consumed in large quantities.

37. Black radish

• Avg. Price: $6-7 for 2 pounds*
• Best Place to Buy: Farmer’s Markets
• Healthy and Benefits: Improved digestion

Black radish is an ancient vegetable first grown in China and then by the Greeks and Romans before spreading worldwide. Botanists believe that black radish was the first type of radish cultivated by humans, even before the red ones we commonly see in our salads today.

Black radish is known for its ability to help treat digestive problems caused by poor bile flow and its potential to fight colds and sinus infections. However, it’s essential to be cautious and not overeat because it can cause stomach cramps. It shows that even good things can be harmful in excess.

38. Green tea

• Avg. Price: $5-$10 per box*
• Best Place to Buy: Trader Joe’s
• Healthy and Benefits: Strengthens the immune system

When you wake up in the morning, you may need a strong cup of coffee to start your day. However, consider replacing it with some green tea. Green tea has less caffeine than coffee, but it contains other nutrients that provide sustained energy for longer, unlike coffee, which gives you a sudden burst of energy followed by a crash.

Green tea is also loaded with antioxidants, which help protect your body against illnesses like colds and other diseases.

39. Water

• Avg. Price: Not Fixt
• Best Place to Buy: City system
• Healthy and Benefits: Provides essential hydration

Drinking enough water is crucial for your body to function correctly at a cellular level. Even though it might seem obvious, it’s important to emphasize the significance of water intake.

Experts suggest drinking at least 1.5 liters of water daily to maintain optimal bodily functions and overall well-being. Dehydration can lead to various health issues while consuming too much water can even flood your brain. Unless you’re an Olympic athlete, it’s best to stick to less than four liters of water daily.

40. Milk

• Avg. Price: $5.49*
• Best Place to Buy: Whole Foods
• Healthy and Benefits: Promotes bone growth

While not everyone can enjoy cow’s milk due to lactose intolerance or dietary restrictions, it is an excellent source of protein, with eight grams per serving and a low-calorie count. Additionally, cow’s milk is high in calcium and other minerals hard to find in other foods. It is because cow’s milk is designed to provide all the nutrients that baby cows need to grow big and strong.

Drinking milk also benefits human bones and teeth, contributing to overall health. However, it’s important to note that there are many other sources of protein and nutrients for those who cannot consume dairy.

41. Peanut Butter

• Avg. Price: $3.62*
• Best Place to Buy: Walmart
• Healthy and Benefits: Prevention of type 2 diabetes

Peanut butter is a popular item found in many American kitchens. It’s an affordable and healthy food option that’s packed with nutrients. Eating peanut butter can make you feel full and energized for extended periods.

Peanut butter is an excellent source of vegan protein and contains healthy fats that can provide energy when consumed in moderation. It’s also high in fiber, which can help prevent diseases. When purchasing peanut butter, looking for varieties that don’t contain added palm oil or lots of sugar is essential to maximize the health benefits.

42. Bananas

• Avg. Price: $0.87 each*
• Best Place to Buy: Walmart
• Healthy and Benefits: Great source of energy

Bananas are a popular fruit that most of us try at a young age. They are easy to eat because of their natural sweetness and soft texture. While they are delicious, they should eat in moderation.

Bananas are a great snack before a workout because they give the body energy. They are also suitable for recovery because they contain potassium, an important electrolyte that helps keep the body hydrated and regulate the heart rate. So, if you want to fuel your body before exercising or replenish it after, a banana is a great choice.

43. Eggs

• Avg. Price: $6.99/carton*
• Best Place to Buy: Farmer’s Market
• Healthy and Benefits: Promotes better concentration and memory

People have been advised to avoid eating eggs to lower their cholesterol levels for many years. However, after more research, it has been found that eating eggs does not necessarily cause high cholesterol.

Eggs are a nutritious food that can be a valuable part of a healthy diet. Eating the whole egg, not just the white, is essential to get the most benefits. The yolk is particularly rich in vitamins, such as vitamin B, essential for brain function. So, don’t be afraid to add eggs to your diet for their many nutritional benefits.

44. Lemons

• Avg. Price: $0.33 each*
• Best Place to Buy: Walmart
• Healthy and Benefits: Increases ability to absorb iron

Lemons are a fruit that may be too sour to eat on their own, but they add a zesty and refreshing flavor to many dishes, such as salads and pasta. Plus, they are very healthy, and you’ll want to add them to everything you eat once you know how good they are for you.

Lemons are packed with vitamin C, known to regulate the cardiovascular system and reduce the risk of stroke. They also help the body absorb iron, a vital mineral for many cellular processes. So, don’t hesitate to add a splash of lemon to your meals for a tasty and healthy boost.

45. Grapefruit

• Avg. Price: $5.99/3lbs*
• Best Place to Buy: Safeway, Giant
• Healthy and Benefits: Protects against cardiovascular disease

Grapefruit is a fruit that might not be everyone’s favorite because of its bitter taste, but it’s a nutritional powerhouse that you want to take advantage of.

It’s loaded with powerful antioxidants that can help prevent cardiovascular diseases. Grapefruit is also beneficial in regulating blood sugar levels, particularly for people with diabetes. Unlike other citrus fruits like oranges, grapefruit won’t cause a spike in blood sugar and may even contribute to weight loss. So, grab those grapefruit spoons and try this fruit for its many health benefits.

46. Tuna

• Avg. Price: $4-4.50 for half a pound*
• Best Place to Buy: Fish Market
• Healthy and Benefits: High protein

Canned tuna fish is often not a favorite food because of its strong smell. However, there are other ways to prepare this fish that don’t leave such a strong odor, such as eating it raw or grilling it.

Tuna is one of the most protein-rich foods, providing amino acids that promote cell development and help build muscle mass. Additionally, tuna contains unsaturated fatty acids that benefit heart health and help it function properly. So, don’t let the smell of canned tuna deter you from enjoying its many nutritional benefits.

47. Asparagus

• Avg. Price: $6.19*
• Best Place to Buy: Instacart
• Healthy and Benefits: Promotes healthy pregnancies

Asparagus may not be the first vegetable on your shopping list, but you should pay attention to it. For starters, it’s deficient in calories, with only 20 calories per 100g of asparagus. So, it’s a great way to pack in a lot of nutrition and fiber without worrying about gaining weight.

Asparagus is also rich in vitamins like C, E, A, and K and antioxidants. One crucial benefit of asparagus that many people don’t know is its high levels of folic acid. It is vital for pregnant women as folic acid helps in the healthy development of the fetus during all stages of pregnancy. So, remember to add asparagus to your grocery list for its many health benefits.

48. Broccoli

• Avg. Price: $1.29/unit*
• Best Place to Buy: Farmer’s Market
• Healthy and Benefits: Promotes good digestion

Broccoli is a veggie that many kids dislike eating. But getting them to eat it is essential as it has cancer-fighting properties and fiber that helps with digestion.

Broccoli contains antioxidants that protect our bodies from inflammation, regulate cholesterol levels, and promote better digestion. Also, it helps our bodies defend against certain types of cancer like breast, prostate, or bladder cancer.

49. Cherries

• Avg. Price: $5 per tray*
• Best Place to Buy: Aldi
• Healthy and Benefits: Improves sleep quality

Cherries are not only enjoyable to eat, but they also have incredible health benefits. They can help lower harmful cholesterol levels and protect against heart disease. Drinking cherry juice can also provide various advantages to your body.

Research has shown that drinking cherry juice can reduce muscle soreness, especially after an intense workout. Cherries are a great source of vitamin C, which helps to prevent infections, and they contain melatonin, a hormone that naturally induces sleep, which can assist in getting a good night’s sleep.

50. Hummus

• Avg. Price: $10-20 for 2 pounds*
• Best Place to Buy: Grocery Store
• Healthy and Benefits: Prevents inflammation

Hummus is a delicious paste made from chickpeas, olive oil, lemon, garlic, and sesame puree. It is a fantastic source of healthy fats, protein, and fiber. In addition to its nutritional value, hummus provides several essential micronutrients, including vitamins A, C, E, iron, and magnesium, which help regulate digestion. It also contains antioxidants that can reduce inflammation, making it an excellent anti-inflammatory food.

Hummus is an excellent option for people with dietary restrictions as it is gluten-, dairy-free, and nut-free, making it suitable for nearly everyone.

51. Coconut

• Avg. Price: $2 per coconut*
• Best Place to Buy: Walmart
• Healthy and Benefits: Promotes satiety

Coconut is a fruit in various forms, such as whole, pieces, grated, milk, water, and cream. It has a unique taste and reminds people of tropical places.

Coconut is also very healthy. It contains many minerals, fibers, and trace elements that help digestion and makes you feel full. However, because coconut is high in fat, it’s best to eat it in moderation.

52. Fig

• Avg. Price: $6-7 per 1 pound*
• Best Place to Buy: Grocery Store
• Healthy and Benefits: Reduces the risk of cancer

Figs are unique fruit with a special relationship with bugs living on the tree. This fruit is crunchy, chewy, and very sweet, but also very healthy.

Figs contain essential nutrients like potassium, copper, iron, and B vitamins. These nutrients can help protect you from heart disease and cancer.

53. Brewer’s Yeast

• Avg. Price: $6-7 (50 capsules)*
• Best Place to Buy: Supermarket or drugstore
• Healthy and Benefits: Improves skin quality

Brewer’s yeast is a type of fungus that is not harmful to humans but comes in two forms. It is commonly used as a dietary supplement, especially for women, because it can make a big difference in their bodies.

Brewer’s yeast promotes hair growth and shines by making it smoother and more flexible, thanks to its high levels of B vitamins. Taking brewer’s yeast can also help improve the skin’s quality by protecting it against acne.

54. Spirulina

• Avg. Price: $5*
• Best Place to Buy: Organic Market
• Healthy and Benefits: Protects the liver

Spirulina is a tiny green alga that has a unique spiral shape. You can buy it in different forms, such as capsules or powders, to add to your smoothies.

Spirulina is an excellent source of iron, a nutrient many people in the US don’t get enough of in their diet. It also has properties that can help protect your liver by aiding bile production and eliminating harmful toxins from your body.

55. Quinoa

• Avg. Price: $6-7 per pound*
• Best Place to Buy: Whole Foods
• Healthy and Benefits: Complex carbohydrates, High in protein

Quinoa is a grain high in carbohydrates but also contains a lot of protein, healthy fats, minerals, and fiber. It has more protein than most other grains, making it an excellent choice for a healthy diet.

Because quinoa is high in fiber, it can help prevent heart disease. Additionally, it is an excellent source of iron, which is essential for people who are anemic or have low iron levels.

56. Bell Peppers

• Avg. Price: $3.99 for 3ct*
• Best Place to Buy: Supermarket
• Healthy and Benefits: The eyes and Good for the heart

Bell peppers are often considered vegetables, but in reality, they are fruits. Bell peppers come in various colors, including red, green, orange, and yellow. They are packed with nutrients and have many health benefits. For example, they contain compounds that protect our eyes from light damage and can reduce the risk of heart disease.

Additionally, the sweetness of a bell pepper varies depending on its color, with red peppers being the sweetest. It means there is a bell pepper type for everyone, whether you prefer a sweeter taste or a milder flavor. Overall, bell peppers are a tasty and nutritious addition to any diet, and their versatility makes them an excellent choice for a wide range of dishes.

57. Matcha

• Avg. Price: $15-17 for half a pound of powder*
• Best Place to Buy: Amazon, Japanese Market
• Healthy and Benefits: Strengthens the immune system

Matcha is a green tea ground into a fine powder used in traditional Japanese tea ceremonies. It is a special tea made from high-quality tea leaves grown under strict standards. The tea leaves are called “tencha” and are dried and ground to make the powder we know as “matcha.”

For many years, matcha has been used not only as a beverage but also as a medicine. It contains a particular type of caffeine that provides a long-lasting energy boost. Matcha is also rich in antioxidants, which help to support the immune system and lower levels of harmful cholesterol in the body. Overall, matcha is a healthy and delicious drink enjoyed for centuries.

58. American Ginseng

• Avg. Price: $60-65 for half a pound*
• Best Place to Buy: Amazon
• Healthy and Benefits: Improves cognition

American ginseng has been used for centuries in China and has many benefits for our bodies. This herb can boost our immune system and improve our brain function. Even though it can be expensive, taking ginseng daily can help us manage stress, reduce fatigue, and enhance our memory.

If you are feeling stressed or overwhelmed, American ginseng can be a worthwhile investment in your health. Its many benefits can help you feel more relaxed, energized, and focused. So, consider adding American ginseng to your daily routine to reap the benefits of this powerful herb.

59. Bulgur

• Avg. Price: $8/lb*
• Best Place to Buy: Local Fishmonger
• Healthy and Benefits: Maintains muscle mass

Bulgur is a healthy grain that can be used as an alternative to white rice or pasta. It is high in dietary fiber, B vitamins, and magnesium, all important nutrients supporting our overall health.

Despite its name, bulgur is simply a whole grain made from common types of wheat. It has a chewy texture and nutty flavor that works well in many recipes. So, next time you’re looking for a healthy and delicious grain to add to your meals, consider giving bulgur a try!

60. Whole Grain Pasta

• Avg. Price:$2.09/box*
• Best Place to Buy: Walmart
• Healthy and Benefits: Provides a feeling of satiety

Many people know eating white pasta frequently is not the best for our health. The simple carbs in white pasta turn into sugar in our body, leading to blood sugar spikes and crashes and leaving us hungrier.

Luckily, whole-grain pasta is a great alternative that allows you to enjoy quick and easy meals on busy nights without compromising your health. The whole grains in whole grain pasta are digested more slowly, keeping you feeling full for a more extended time. Additionally, whole-grain pasta is packed with fiber and essential minerals that are important for our well-being.

61. Chia Seeds

• Avg. Price: $4.95*
• Best Place to Buy: Whole Foods
• Healthy and Benefits: Promotes digestion

Chia seeds may be tiny, but they are incredibly nutritious! They contain high levels of protein and fiber, as well as omega-3 fats which provide energy and support heart, brain, hair, and skin health.

These great seeds can also help to boost our immune system and make us feel full, preventing unhealthy snacking. Additionally, they contribute to the overall health of our internal organs and can aid in regular, healthy digestion. So, don’t be fooled by their size – chia seeds are a powerful addition to any diet!

62. Shrimp

• Avg. Price: $8-10/lb*
• Best Place to Buy: Local Fishmonger
• Healthy and Benefits: Maintains muscle mass

Although not everyone loves seafood, it is hard to deny that it is incredibly nutritious. Seafood is often more nutritious than land-based meats and contains a range of vitamins and minerals that are good for our health.

One type of seafood that stands out is shrimp. Shrimp is high in protein and low in calories, making it an excellent choice for building and maintaining lean muscle. Studies have shown that diets that include more shrimp and less meat can help reduce the risk of heart disease. So, if you want a healthy protein source, consider adding shrimp!

63. Lychee

• Avg. Price: $3.49*
• Best Place to Buy: Exotic Foods Market
• Healthy and Benefits: Anti-fatigue

Lychee is a unique fruit from China and is only available for a few months each year. You may not find it in your local grocery store, but once you learn its benefits, you should start looking for it!

Lychee is packed with antioxidants that help to remove harmful substances from our bodies that could lead to cancer. It also has many minerals that help our bodies function properly and fight fatigue. So, if you want to stay healthy and energized, try lychee!

64. Apricots

• Avg. Price: $2-3/lb*
• Best Place to Buy: Farmer’s Market
• Healthy and Benefits: Protects the eyes

Apricots are a delicious fruit often dried in the US, but they are even healthier when eaten fresh. This sweet fruit is full of fiber and important nutrients like vitamin A and vitamin C, which have many benefits for your body.

Regularly eating apricots, especially in season, can help protect your eyesight by slowing down vision loss, thanks to the high levels of vitamin A. The high levels of vitamin C also help to boost your immune system, helping you to fight off diseases. So next time you see some fresh apricots, don’t hesitate to grab them and enjoy their many health benefits!

65. Cantaloupe

• Avg. Price: $3.29*
• Best Place to Buy: Farmer’s Market
• Healthy and Benefits: Improves night vision

Cantaloupe, also known as “melon” in many languages, is a tasty and refreshing fruit perfect for summer. Not only does it satisfy your sweet cravings on a hot day, but it’s also packed with nutritional benefits. One of the most notable benefits is its high vitamin A content, which promotes healthy skin and eyes. Consuming diets rich in vitamin A has been linked to improved night vision, making cantaloupe an ideal food for drivers who want to stay safe on the road.

In addition to its vitamin A content, cantaloupe is a good source of other essential nutrients such as vitamin C and potassium. These nutrients help support overall health and may help lower the risk of certain chronic diseases. So, if you’re looking for a delicious and healthy snack perfect for summer, consider adding cantaloupe to your diet. Your taste buds and your body will thank you!

66.Beans

• Avg. Price: $0.79*
• Best Place to Buy: Costco
• Healthy and Benefits: Protects the joints

Beans are a type of legume that is eaten all over the world. Sometimes people joke about beans making you gassy, but they are perfect for you.

Beans have a lot of protein and fiber, which can help you feel full for a long time. They also have potassium, which is good for your joints. Eating beans with rice gives you all the amino acids your body needs to keep your muscles healthy. So, please don’t overlook the health benefits of beans; they are a great addition to any meal!

67. Tomatoes

• Avg. Price: $0.79*
• Best Place to Buy: Farmer’s Market
• Healthy and Benefits: Prevents cancer

Tomatoes are a staple food in many households worldwide, but they offer more than a delicious taste. These vibrant red fruits are rich in lycopene, a powerful antioxidant that may help prevent certain types of cancer. In addition to their cancer-fighting potential, tomatoes are an excellent source of vitamins E and C, which can do wonders for your skin health. When consumed regularly, tomatoes can help stave off the signs of aging and keep your skin looking young and radiant.

To reap the benefits of tomatoes, eating them fresh and in season whenever possible is important. While reaching for ketchup or other tomato-based condiments may be tempting, these processed products may not offer the same health benefits as fresh tomatoes. Try incorporating fresh tomatoes into your meals by adding them to salads, sandwiches, or pasta dishes. With their delicious taste and numerous health benefits, it’s easy to see why tomatoes have earned their place as a dietary staple.

68. Carrots

• Avg. Price: $1.49/lb**
• Best Place to Buy: Farmer’s Market
• Healthy and Benefits: Growth of hair and nails and Increases strength

Carrots are a versatile vegetable with a powerful punch for your health and beauty. Beta carotene, the substance that gives carrots orange color, is an antioxidant that can help protect your cells from damage and slow down aging. In addition to its antioxidant properties, beta-carotene is a rich source of vitamin A, which is essential for maintaining healthy skin and eyes. Eating carrots daily can improve the quality of your skin, making it look smoother, softer, and more youthful.

Another benefit of carrots is their high content of vitamin B, specifically biotin, which is essential for promoting healthy hair and nail growth. Biotin is sometimes called the “beauty vitamin” because it improves the strength and appearance of our hair and nails. Eating carrots as part of a balanced diet is an easy and effective way to reap the benefits of this important nutrient. Whether you prefer them raw, cooked, or blended into juice, adding carrots to your meals and snacks can help support your overall health and beauty.

69. Tofu

• Avg. Price: $1.50/package*
• Best Place to Buy: Whole Foodst
• Healthy and Benefits: Promotes weight loss

Some people think tofu doesn’t taste very good compared to meat, but it can be delicious! Extra tofu has different textures and can take on whatever flavors you cook. Even though it’s not meat, tofu has a lot of protein and not many calories, which makes it a good choice for people who want to lose weight or keep their muscles strong on a vegetarian diet. It also has phytochemicals, which can help reduce inflammation in our bodies.

In summary, don’t underestimate tofu! It might not look or taste like meat, but it’s a great source of protein and has other health benefits too. Try experimenting with different ways to cook and flavor it to discover how delicious it can be.

70. Artichokes

• Avg. Price: Not fixt
• Best Place to Buy: Farmer’s Market
• Healthy and Benefits: Helps relieve constipation

Artichokes might look scary if you’ve never had them, but they’re good for you! They have antioxidants, which can help protect your heart and prevent disease. And that’s not all – artichokes also have a lot of fiber, which is good for digestion. If you roast them with olive oil and salt, you can scrape the delicious flesh off the leaves and enjoy all the benefits.

So don’t be afraid to try artichokes! They might take some work to eat, but your body will thank you. Plus, they’re a fun and unique addition to any meal.

71. Cocoa Powder

• Avg. Price: $8.29*
• Best Place to Buy: Any Supermarket
• Healthy and Benefits: Reduces stress

Most people love chocolate because it tastes so good, but did you know it can also be good for your health? The kind of healthy chocolate is cocoa powder, and you can add it to all sorts of foods to make them taste like chocolate without adding sugar. Cocoa powder is extraordinary because it has many antioxidants, which can help keep you healthy. It even has more antioxidants than green tea! And a little bit of caffeine in cocoa powder can make you feel happier too.

So if you want to enjoy the taste of chocolate without all the sugar, try using cocoa powder in your cooking and baking. Not only will it make your food taste delicious, but it will also give your body some extra nutrients that it needs.

72. Cranberries

• Avg. Price: $2.90 per pound*
• Best Place to Buy: Organic market
• Healthy and Benefits: Can prevent UTIs, Contains antioxidants, Reduce inflammation

Cranberries are a tasty fruit with a tart flavor that most people enjoy. You can eat them raw or drink them as juice. However, it would help if you didn’t eat too many at once because it can upset your stomach, give you diarrhea, or even cause kidney stones.

Cranberries are very healthy, containing Vitamin C and E, which are important for your body. Eating them can help prevent urinary tract infections, cavities, and cancer. They also decrease inflammation and improve your heart and digestive health. If you want to get the most health benefits, it’s best to eat one cup of raw cranberries.

73. Curry Powder

• Avg. Price: $3.50*
• Best Place to Buy: Indian Market
• Healthy and Benefits: Protects against Alzheimer’s disease

Curry is a spice from India that is loved worldwide for its distinct smell and flavor, making dishes taste great. Not only is it a colorful and fragrant spice, but it also has some impressive health benefits.

One of the little-known advantages of eating curry powder often is that it can help protect and treat Alzheimer’s disease, which is a condition that affects your memory and thinking abilities.

74. Celery

• Avg. Price: $1.65 per stalk*
• Best Place to Buy: Organic Market
• Healthy and Benefits: PHelps with digestion and constipation, provides blood sugar management

Celery is a healthy and low-calorie food that offers many benefits. It can help your heart, blood sugar, and memory. Celery is also anti-inflammatory and easy to digest. With only fourteen calories per cup, it’s a perfect crunchy snack that won’t make you gain weight.

In addition to the benefits mentioned above, celery is packed with beta-carotene, Vitamin C, and a dozen more antioxidants – all in one stalk! Lastly, celery is rich in fiber, so if you’re experiencing constipation, try eating celery before taking over-the-counter medication.

75. Kefir

• Avg. Price: $3.15 per 32-oz. jar*
• Best Place to Buy: Whole Foods
• Healthy and Benefits: Helps with constipation, improves digestion and bone health

Kefir is a drink made from fermented milk that is consistent with thinned, drinkable yogurt. Traditionally, it’s made from dairy milk, but nowadays, many non-dairy options are available. Kefir has gained popularity as a health food due to its digestive benefits.

According to WebMD, kefir can help with constipation. Studies have also shown that kefir can strengthen your immune system, improve bone health, and treat other digestive issues. Kefir is packed with bioactive compounds, organic acids, and peptides responsible for its excellent digestive benefits.

76. Coconut Oil

• Avg. Price: $15-$20*
• Best Place to Buy: Whole Foods
• Healthy and Benefits: Fat burning, seizure reduction, antimicrobial effects

Coconut oil is a versatile substance used for centuries in many cultures as medicine, cosmetics, and food. Healthline reports several evidence-based benefits of coconut oil, including fat burning, reducing seizures and hunger, and antimicrobial effects.

Coconut oil can also improve the health of your hair, skin, and mouth. However, it’s important not to consume too much coconut oil daily. Medical News Today suggests limiting your consumption to two tablespoons per day. While coconut oil contains beneficial fatty acids, they are saturated, so it’s best not to have too much of them in your diet.

77. Sashimi

• Avg. Price: $25-$50*
• Best Place to Buy: Local Japanese Restaurant/Seller
• Healthy and Benefits: Promotes heart health, regulates inflammation, high in protein

Sashimi is a Japanese delicacy consisting of thin fish or meat slices. As it’s made from meat, it’s high in protein, which can reduce food cravings and support appetite control.

Compared to sushi, sashimi is a better source of omega-3 fatty acids that promote heart health and regulate inflammation. Sashimi is also a low-calorie food, and it’s important to buy it from reputable sources to ensure it’s produced sustainably. One of the healthiest types of sashimi is salmon roe sashimi, which is low in calories and protein.

78. Fermented Eggs

• Avg. Price: $6-$113 per pound*
• Best Place to Buy: Amazon
• Healthy and Benefits: Gut health, strengthens the immune system, improves digestion

Fermented eggs have a unique taste that not everyone enjoys, but they offer a significant advantage as they are high in beneficial bacteria. It can improve your gut health, which is crucial for overall well-being since an unhealthy gut can lead to immune system problems.

Fermented foods, including fermented eggs, increase the number of probiotics (healthy bacteria) in your body, resulting in better digestion, a more muscular immune system, and even weight loss.

79. Doner Kebab Meat

• Avg. Price: $4-$10*
• Best Place to Buy: Local Turkish Restaurant/Seller
• Healthy and Benefits: Contains phosphorus, which helps bone growth and oral health

Doner kebab is a type of kebab made by cooking meat on a vertical rotisserie. The meat, usually lamb or beef, is seasoned with spices and sliced as it cooks. Originally from Turkey, doner kebab has become a popular street food worldwide.

While it should be consumed in moderation due to its high-calorie content, doner kebab is healthier than other fast foods as it is not deep-fried. It is also a good source of phosphorus, which is important for bone growth and oral health.

80. Pate

• Avg. Price: $35-$70*
• Best Place to Buy: Whole Foods
• Healthy and Benefits: High in cobalamin, which helps your body regenerate

Pate is a type of food made by filling a pie, paste, or loaf with a mixture of minced meat such as pork, fish, or beef. The mixture includes herbs, spices, fat, vegetables, and wine or brandy. People usually eat pate with crackers or bread.

The most common meat used in pate is the liver. While pate is high in calories, it is low in carbs and contains two grams of protein per serving. Also, eating just one tablespoon of pate provides you with 6% of your daily requirement of cobalamin, a vitamin B nutrient that helps make DNA, RNA, blood cells, tissues, and energy. Cobalamin also keeps your nerve cells healthy.

81. Pineapple

• Avg. Price: $2.05*
• Best Place to Buy: Organic Market
• Healthy and Benefits: Aids digestion, boosts the immune system, eases sweet cravings

Pineapple is a tasty fruit, but it can be high in sugar, so eating it in moderation is important. Pineapple contains many benefits, such as antioxidants, nutrients, and minerals that help improve digestion, boost the immune system, and reduce inflammation.

Healthline says eating pineapple can also help relieve arthritis symptoms and speed up recovery after intense exercise or surgery. If you have a sweet tooth, a small amount of this juicy fruit can help you feel satisfied. It’s best to eat pineapple fresh, rather than canned in sugary syrup, for maximum health benefits.

82. Goat Milk

• Avg. Price: $4.60 per gallon*
• Best Place to Buy: Local Farmers
• Healthy and Benefits: Contains Vitamin A and other nutrients and minerals

Many types of milk are available beyond cow’s milk, including nuts and milk from goats and sheep. Goat milk, for example, is packed with vitamin A, which can lower the risk of certain types of cancer and cataracts.

Goat milk is also rich in essential minerals like potassium, calcium, protein, phosphorus, and magnesium, which are important for maintaining a healthy diet. Even though goat milk contains some carbohydrates, they are digested slowly, providing a steady energy source for your body.

83. Fermented Fish

• Avg. Price: $55-$100*
• Best Place to Buy: Surstromming
• Healthy and Benefits: Control blood sugar, Antioxidants stimulate the immune system, and lower blood pressure

Fermenting fish is an old-fashioned way of keeping seafood fresh for a long time. It was used before refrigeration and canning became common. Fermenting fish breaks down the protein in the fish and makes the antioxidants easier to get.

Eating fermented fish is good for your health because it contains a lot of antioxidants. Antioxidants can help boost your immune system, lower blood pressure, and even regulate blood sugar. According to Science Direct, fermented fish contains bacteria that can be a potent probiotic, which can help fight cancer. If you’re interested in trying a new kind of food, you should try Mannerstroms Surstromming, considered one of the best-fermented fish dishes.

84. Tarka Dal

• Avg. Price: $2-$7*
• Best Place to Buy: Amazon
• Healthy and Benefits: Bone health, can reduce bad cholesterol and Can improve digestion

Tarka Dal, or Dal Tadka or Dal Fry, is a delicious Indian dish made from split chickpeas and a blend of savory spices. The spices are mixed with oil and then poured over the chickpeas, giving the dish a unique flavor. This dish is packed with fiber, especially raffinose, a soluble fiber.

Chickpeas are good for digestion and can help strengthen your bones. Chickpeas contain fiber, magnesium, calcium, and other important nutrients for bone health. According to Science Daily, chickpeas can lower bad cholesterol, reducing your risk of heart disease. One serving of chickpeas is one cup.

85. Pickles

• Avg. Price: $2-$6*
• Best Place to Buy: Organic Market
• Healthy and Benefits: Fights free radicals, high in beta-carotene, can improve gut health

The article discusses the health benefits of pickles, a popular snack and a condiment. While pickles can be high in sodium, they also contain probiotics, which are helpful bacteria that benefit gut health and boost the immune system. Fermented pickles are especially rich in probiotics. Additionally, pickles are a source of vitamins A, C, and E, essential antioxidants that protect the body from free radicals. These nutrients are important for maintaining good health and preventing chronic diseases.

It’s important to be mindful of how often you consume pickles, especially if you have high blood pressure or are on a low-sodium diet. However, incorporating pickles into your diet in moderation can be a tasty way to add nutrients and probiotics to your meals. Pickles can be enjoyed independently or added to sandwiches, salads, and other dishes for a flavorful twist.

86. Crab

• Avg. Price: $120 -$130 per 2 dozen*
• Best Place to Buy: Organic Market
• Healthy and Benefits: Anti-inflammatory properties, and Has selenium, B-12, omega 3s

Crab is a fantastic source of protein, which is important for building and maintaining muscles in the body. In addition to protein, crab meat is loaded with essential nutrients such as selenium, vitamin B-12, and omega-3 fatty acids. These nutrients are important for overall health and can help prevent chronic diseases. Omega-3s, in particular, has anti-inflammatory properties, which makes crab an excellent choice for a post-workout meal.

Selenium is another essential nutrient found in crab meat, with just 100 grams providing more than 100% of the daily recommended intake for both men and women. Crab has three times more selenium than cod and twelve times more than beef. Selenium plays an important role in many bodily functions and has been linked to improved immune function, cognitive function, and a reduced risk of certain types of cancer. Adding crab to your diet can be a delicious way to boost your intake of these important nutrients.

87. Chicken Skin

• Avg. Price: $3.50 per pound of chicken*
• Best Place to Buy: Local Butcher
• Healthy and Benefits: Skin growth, regulates metabolism and Contains heart-healthy fats, stimulates hair

Chicken is an excellent source of protein and is often recommended as a post-workout food. What you might need to know is that the skin of chicken also has health benefits. Not only does it make the chicken more delicious, but it also contains heart-healthy unsaturated fat. Most of the fat in chicken skin is unsaturated, which is better for your health than the saturated fat in many other foods.

Chicken skin also contains omega-6 fats, which are important for brain function, growth, and development. These fats can also help with skin and hair growth, regulate metabolism, and maintain the reproductive and skeletal systems. So, don’t be afraid to indulge in some chicken skin now and then, as it can provide great health benefits in addition to its tasty flavor.

88. Mackerel

• Avg. Price: $13-$14 per pound*
• Best Place to Buy: Organic Market
• Healthy and Benefits: Fatty acids, help with post-workout recovery and High in antioxidants

If you’ve just finished a challenging workout and want a healthy and nutritious meal, consider adding mackerel to your plate. This fish contains important nutrients like omega-3 fatty acids, antioxidants, vitamin B12, and coenzyme Q10. Coenzyme Q10 helps remove cancer-causing agents from your cells.

The high protein content and fatty acids in mackerel can also help endurance and recovery after exercise. One serving of mackerel contains almost one-third of men’s recommended daily protein intake, with 17 grams of protein per serving. Mackerel is often called a “superfood of the sea” and an excellent addition to any diet incorporating more nutrient-dense foods.

89. Saki

• Avg. Price: $9-$30 per bottle*
• Best Place to Buy: Liquor Store
• Healthy and Benefits:  Improves gut health because of its lactobacillus 

Sake is a type of Japanese alcoholic drink that is made from fermented rice. It has a light color, is non-carbonated, and has a sweet taste, with an alcohol content ranging from 14% to 16%. According to WebMD, sake is a healthier option than beer, as it may contain lactobacillus, a type of lactic acid bacteria.

Lactobacillus is a probiotic, or “good bacteria,” that naturally live in your gut and helps with digestion. Lactobacillus can boost gut health and help alleviate digestive issues such as diarrhea. These good bacteria can also help your body break down food, fight off harmful organisms, and absorb essential nutrients. So, the next time you’re in the mood for a drink, consider sake a potential source of gut-friendly probiotics.

90. Brussels Sprouts

• Avg. Price:$0.95-$1 per cup*
• Best Place to Buy:Organic Market
• Healthy and Benefits:  Can protect against multiple kinds of cancer, boost your immune system

According to Runner’s World, brussels sprouts are a “superfood” that thrives in cold weather but can be enjoyed year-round. These leafy greens belong to the cruciferous vegetable family and may help protect against various cancers affecting the lungs, stomach, prostate, and more.

In addition, brussels sprouts can also aid in managing high cholesterol, blood pressure, and diabetes, making them a great addition to a healthy diet. They’re also high in vitamin C, which supports the immune system. However, it’s important to note that when eaten raw, brussels sprouts contain a fiber called raffinose, which can be tough to digest for some people. So, it’s recommended to cook them before consumption.

91. Noni

• Avg. Price: $2.60 per pound*
• Best Place to Buy: Amazon
• Healthy and Benefits:  Contains antioxidants and fiber, has been used for centuries in Samoan culture to treat illnesses

Noni is a tree that grows in many tropical regions worldwide, including Australia, India, Southeast Asia, and the Pacific Islands. Its fruit makes a juice packed with beneficial nutrients, including vitamins E and C, beta-carotene, and fiber. The juice also contains iridoids, which have been shown to have anti-inflammatory effects.

In traditional medicine, noni has been used to treat various health conditions, including the common cold, flu, high blood pressure, depression, and anxiety. Samoan culture, in particular, has a long history of using noni as a natural remedy for many ailments. While more research is needed to fully understand the health benefits of noni, it is considered a nutritious and potentially therapeutic beverage.

92. Organ Meats

• Avg. Price: $4-$15 per pound*
• Best Place to Buy: Local Butcher
• Healthy and Benefits:  Nutrients and High in vitamins, minerals

Organ meats refer to the internal organs of animals, such as the liver, lungs, and kidneys. They are packed with nutrients and are particularly rich in important vitamins and minerals like B12, folate, zinc, magnesium, and iron, as well as fat-soluble vitamins like A, E, D, and K. Organ meats are also an excellent source of protein, making them a healthy addition to any diet.

If you’re new to eating organic meats, finding recipes that can make them taste delicious is important. Eating them plain with no seasoning may not be the most enjoyable way to consume them. So, be sure to look up some recipes online and experiment with different cooking methods and flavors to find the best way to prepare them.

93. Halva

• Avg. Price: $11-$20*
• Best Place to Buy: House of Halva
• Healthy and Benefits: Nutrients (though still sugary) and If made with sesame seeds, it is high in fiber

Halva is a sweet snack that’s popular in the Middle East. It’s made from a thick paste of flour or nuts sweetened with honey and sugar. People often enjoy it with tea, coffee, or wine. Halva can have different flavors, like peanuts, pistachios, chocolate, or almonds, depending on what’s been added.

If halva is made with sesame seeds, it can be healthier than other desserts. Sesame seeds are a good source of plant protein, fiber, B vitamins, and other nutrients that can help lower your cholesterol and support the formation of blood cells.

94. Cockles

• Avg. Price: $8.05 per wild pound*
• Best Place to Buy: Fresh Direct
• Healthy and Benefits: Omega-3 fatty acids and High in protein, B12

If you enjoy eating shellfish, try cockles, a nutrient-rich shellfish. These small and versatile shellfish contain vitamins, minerals, and other beneficial nutrients. They contain vitamin B12 and omega-3 fatty acids, which can help keep your heart healthy and may even offer protection against some types of cancer.

Cockles are also a great source of protein, with 13.5 grams of protein in every 100-gram serving. Eating protein helps you feel complete for extended periods, and your body needs to build and repair tissues and cells.

95. Brown Rice

• Avg. Price: $3.5-$6 per pound*
• Best Place to Buy: Organic Market
• Healthy and Benefits: Has fiber and magnesium, reduces risk of heart disease

According to WebMD, brown rice contains many good nutrients for your heart. Brown rice is a better choice than white rice because it does not cause spikes in your blood sugar levels and does not make you feel hungry soon after eating. Brown rice is high in fiber, which can lower your risk of heart disease.

Moreover, brown rice is rich in magnesium which is also beneficial for your heart health, similar to fiber. If you enjoy eating rice, choosing brown rice over white rice can make your diet healthier if you balance it with other nutritious foods.

96. Dragon Fruit

• Avg. Price: $10-$15 per fruit*
• Best Place to Buy: Farmer’s market
• Healthy and Benefits: Rich in antioxidants

Dragon fruit is a fruit that grows in tropical and subtropical regions of the world. It’s usually quite expensive because it’s in high demand, but it’s famous for a good reason. Not only is it delicious, but it also has many health benefits.

Dragon fruit is full of antioxidants, has no fat, is high in fiber, and can help lower blood sugar. It’s also a good source of probiotics, which are helpful bacteria that can improve digestion and boost your immune system. With so many health benefits, it’s easy to see why dragon fruit is in high demand!

97. Macadamia Nuts

• Avg. Price: $25 for a one pound bag*
• Best Place to Buy: Whole Foods
• Healthy and Benefits: Is loaded with antioxidants and Improves gut health

Nuts are known for being healthy, and macadamia nuts are no exception. They contain many vitamins, minerals, fiber, antioxidants, and healthy fats. Because of these nutrients may help lower the risk of heart disease, improve gut health, and protect against diabetes.

Eating a handful of macadamia nuts daily is recommended because they’re rich in protein and fiber, making you feel full and reducing hunger. Additionally, macadamia nuts contain tocotrienols which are believed to protect brain cells from Alzheimer’s and Parkinson’s disease, according to some research.

98. Red Wine

• Avg. Price: Diffrent
• Best Place to Buy: Supermarket or winery
• Healthy and Benefits: Regulates blood sugar and is rich in antioxidants

It’s almost unbelievable that something as enjoyable as red wine could also be healthy, but it’s true! People have known for centuries that red wine has health benefits. It can lower bad cholesterol, regulate blood sugar, reduce cancer risk, and keep your metabolism healthy.

But wait to start drinking a whole bottle of red wine every day! The recommended amount is just one glass per night, especially with or after dinner. Remember that alcohol affects everyone differently, so drink responsibly and in moderation.

99. Basil

• Avg. Price: $2.08. $2.77/oz*
• Best Place to Buy: Walmart
• Healthy and Benefits: Anti-inflammatory properties and Lowers blood pressure and has antioxidant

Basil is not only a tasty herb but also perfect for you! It’s commonly used in Italian cooking and contains vitamins and minerals. It also has antioxidant and anti-inflammatory properties that can benefit your health.

One of the benefits of basil is that it contains eugenol, which can help lower blood pressure. So, people with high blood pressure should try to add more basil to their meals. Additionally, the essential oils found in basil can help to lower cholesterol and triglycerides, which is good for heart health.

Different kinds of basil have different additional benefits. For example, sweet basil may help reduce memory loss associated with stress and aging, while holy basil can help fight diabetes. So, next time you cook with basil, remember that it’s not just delicious—it’s also good for you!

100. Trout

• Avg. Price:$13 per pound*
• Best Place to Buy: Local seafood market
• Healthy and Benefits: Very rich in protein

If you’re tired of always eating salmon, give trout a try! It’s a great alternative and just as nutritious. Trout is very high in protein, with a 3-ounce serving containing 20 grams of protein and only 143 calories.

But that’s not all! Trout is also rich in other important nutrients like niacin, vitamin B12, and omega-3 fatty acids. Plus, it contains potassium, an electrolyte that helps balance the fluids in our body. Trout is native to North America and can be found in cold-water rivers and lakes. So, next time you’re looking for a healthy and delicious fish option, consider giving trout a chance!

101. Lobster

• Avg. Price: $40 to $120 per pound*
• Best Place to Buy: Seafood market or restuarant
• Healthy and Benefits: Prevents heart disease

If you’re not a vegan or vegetarian, consider adding lobster to your diet! It’s a great source of protein, omega-3 fatty acids, minerals, and vitamins. Lobster is beneficial for weight loss and can protect against thyroid disease, depression, and anemia and improve overall mental health.

One of the best things about lobster is its rich content of omega-3 fatty acids. These fatty acids improve heart health and protect against heart disease. Research has shown that lobster contains long-chain omega-3s, such as EPA and DHA, which are the most beneficial for preventing heart disease. So, if you’re looking for a tasty and nutritious seafood option, consider adding lobster!

102. Butter

• Avg. Price: $5 per pack*
• Best Place to Buy: Walmart
• Healthy and Benefits: Heart problems and Can lower the risk of obesity, diabetes

For a long time, butter has been seen as the wrong source of fat for cooking. However, new research shows that butter is okay. Butter contains vitamin D, which is important for bone growth, development, and mental health. It also has calcium which can help with osteoporosis.

But you should eat less butter daily. Healthline recommends having 1-2 tablespoons of butter daily and other healthy fats like olive oil, nuts, seeds, coconut oil, avocados, and fatty fish. So, it’s important to use butter in moderation and balance it with other healthy fats.

103. Barley

• Avg. Price: $1.48 for 16 oz*
• Best Place to Buy: Walmart & Whole Foods
• Healthy and Benefits: Improves digestion thanks to its high fiber content

Barley is a food that has been used for a long time and is an excellent alternative to rice. It is high in fiber, protein, B vitamins, magnesium, potassium, and iron. Barley has a lower glycemic index than rice, making it a better choice for people with diabetes.

Eating barley can help reduce hunger, improve digestion, lower cholesterol, and reduce the risk of heart disease. Its high fiber content makes it great for digestive issues like diarrhea, stomach pain, and inflammatory bowel conditions. Barley also contains beta-glucan, a soluble fiber that can aid in weight loss.

104. Coffee

• Avg. Price: Varies*
• Best Place to Buy: Walmart, Starbucks, etc.
• Healthy and Benefits: Increases energy levels

Coffee is a drink that can have significant health benefits, but it’s essential to drink it in moderation. Research suggests that having 2-5 cups per day is generally safe and can provide up to 400 milligrams of caffeine.

Moderate coffee consumption can boost energy levels, lower the risk of type 2 diabetes, support heart health, and increase longevity. However, drinking too much caffeine can lead to side effects such as restlessness, insomnia, headaches, a fast heart rate, and anxiety. Therefore, it’s important not to drink too much coffee.

105. Chili

• Avg. Price: $12.05*
• Best Place to Buy: Local restaurants, Whole Foods (canned)
• Healthy and Benefits: Can be really healthy and packed with antioxidants if you make it with the right ingredients

Chili can be a healthy meal option if made from scratch with nutritious ingredients. Store-bought canned chili is often high in sodium and processed meat, so it’s best to make your own.

Making chili with ground turkey and adding corn, kidney beans, and many vegetables can give you a filling meal packed with protein, fiber, and vitamins. Adding chili peppers to the mix can provide additional benefits. Chili peppers contain capsaicin, which has anti-inflammatory, anti-cancer, and antioxidant effects.

106. Ghee

• Avg. Price: $20-$25 for one pound*
• Best Place to Buy: Whole Foods
• Healthy and Benefits: Rich in Omega-3s, helps maintain a healthy cardiovascular system

Ghee is a type of clarified butter that comes from India and is used in Indian and Middle Eastern cuisine, as well as in traditional medicine and religious ceremonies. It’s a good source of monounsaturated Omega-3s essential for heart and cardiovascular health.

Ghee can be an excellent alternative to regular butter for people with dairy allergies or intolerances since it’s made by removing milk solids. However, using it in moderation is essential, like with any other butter or oil. The recommended daily amount is 2-3 teaspoons.