![]() ![]() They also provide some B vitamins, vitamins A, E and K and many trace minerals ( 27, 28). A one-cup serving contains an impressive 37% of your daily needs. What really makes tomatoes shine is their vitamin C content. They are very nutritious and relatively affordable at about $0.91 a pound ( 1, 26). Tomatoes are the most frequently consumed canned vegetable in the American diet. You can pair sweet potatoes with just about any dish, and they are quite easy to prepare by steaming, baking or roasting. Studies show they may have anti-inflammatory effects, which help lower the risk of chronic diseases such as cancer and diabetes ( 21, 23, 24, 25). Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium and fiber. Just one sweet potato provides 369% of your daily need for vitamin A, which plays an important role in eye health ( 21, 22). They are particularly high in beta-carotene, which is converted into vitamin A in the body. Sweet potatoes are extremely healthy and one of the cheapest vegetables you can buy.įor only $1.05 a pound, they provide an impressive amount of vitamins and minerals that have many health benefits ( 1). They taste great baked or boiled and make a fantastic side dish. There are several ways to add potatoes to your diet. In fact, a medium-sized russet potato contains nearly twice the amount of potassium found in a banana ( 16, 20). They also contain fiber, which supports digestion and appetite control ( 2, 16, 17, 18, 19).Īdditionally, potato skins are rich in minerals, especially potassium. Potatoes provide significant amounts of vitamins C, B6, and other nutrients. On average, they cost about $.60 per pound ( 1). ![]() Russet potatoes are an excellent source of nutrients and typically available for a reasonable price. It can also be blended into smoothies for a nutrient boost. You can add it to salads, casseroles and soups. Incorporating spinach into your diet is simple. They have the ability to reduce inflammation and prevent cell damage, which helps prevent chronic diseases ( 15). Like other leafy, green vegetables, spinach also contains beneficial plant compounds. Spinach is rich in vitamin K, which plays an important role in bone health and reducing the risk of heart disease and cancer ( 5).Īlso, spinach provides immune-boosting vitamin A, vitamin C, folate and manganese ( 12, 13).Ī 2021 study found that consumption of spinach lowered the risk of non-alcoholic fatty liver disease ( 14). Most stores carry it for about $3.83 per pound ( 1). Bagged spinachīagged spinach is quite healthy and almost always reasonably priced. They are well known for being rich in certain antioxidants that may protect against allergic reactions, inflammation, arthritis, cardiovascular disorders, and certain types of cancer ( 10, 11).Īdditionally, onions provide small amounts of several nutrients, including vitamin C, manganese, vitamin B6 and potassium ( 12).Ī small portion of onions can go a long way, and their versatility and flavor make them a great addition to any dish. ![]() At most stores, they can be purchased for about $1.05 a pound (.45 kg) ( 1). Onions are a popular vegetable with many health benefits, and they tend to be fairly low in price. It’s often added to salads, casseroles and soups. Studies show that the nutrients and antioxidants in broccoli may help prevent chronic illnesses such as cancer and heart disease ( 6, 7, 8, 9). Just one cup provides 135% of your daily needs ( 2, 3).Īdditionally, it’s rich in vitamin K and folate, both of which play a role in blood clotting and preventing certain neural tube birth defects ( 3, 4, 5). ![]() It’s particularly rich in vitamin C, which acts as an antioxidant and may boost your immune system. Broccoli is a cheap vegetable with an average price of $1.92 a pound, and it provides many vitamins and minerals that you need ( 1). ![]()
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