Health is wealth, we all read it, herd it but still, we are confused about it. Normally people start caring about their health when they start getting sick, or their body stops producing enough energy for work. So let's talk about the top 10 best cheap food you can add in your diet, this food not only helps you to improve your health but also help you to improve your immunity and stay fit.
1. Wheat porridge: Porridge is cheap and easy to cook, 1 cup cooked wheat porridge will provide you around 200calories, 33g carbs, 4g fat, 5g protein, and 2.3g fibres. So it is a great meal choice and it is incredibly cheap as well. You must add this to your morning breakfast and get the benefits.
2. Sprouts: You can eat boiled or cooked beans or pulses but you can increase nutrient value via sprouting. If you don’t like raw sprouts then you also can boil it. When you can make kale Chane (Black Gram) sprouts, Soybean Sprouts, fenugreek sprouts, Mung bean(Green Gram) sprouts, etc. You can do it at home. You need to do soaked them for the night and then hang them in a cotton cloth for 48 hours for sprouting. They are rich in protein, fibre, folate, vitamins, minerals, and antioxidants. According to the study mostly like green grams, sprouts have antifungal, antimicrobial, and anti-inflammatory properties. They are extremely helpful for diabetes and hypertension patients. 100g of boiled green gram sprouts will provide you around 7 g proteins, 20g carbohydrates, and 7.60g fibres and they are pocket friendly and easily available.
3. Flaxseeds: Flaxseeds are easily available, very cheap, and fully packed with very important nutrients. The only problem these days people think if it is expensive then it is better, but I do not agree with you. If some goods have less production then it becomes costly but if most people are growing it then it means more production and you can buy it cheaply. One tablespoon of flaxseeds will provide you around 37 calories, 1.3g protein, 2.5g good fats, 1.9g fibre and they are rich in omega-3 fatty acids and studies tell us, they are rich in lignans, which may reduce cancer risk. They also may help to improve your good cholesterol level and decrease the bad cholesterol level.
4. Eggs: It is also called a superfood, easy to cook, cheap, and normally available for the whole year. They are rich in protein, minerals, vitamins, and good fats. One study tells us, whole eggs also contain choline, which is extremely important for our brain health. Eggs help to raise good HDL good cholesterol and do not affect badly on blood cholesterol.
But still, if you have some cholesterol issue and you are eating more than recommended eggs to complete your daily protein intake then or you can have 1-2 whole eggs in a day and res only white part of eggs which is full with proteins. It depends on most of the vegan people also eggs but depends on your belief. One whole egg can provide you with 5g of healthy fats, 77 calories, and 6g of protein. Whole eggs are a great source of amino acids, omega-3, antioxidants, and very low in calories.
5. Green salads: green salads are high in vitamin c, beta-carotene, folate, calcium, vitamin A, fibres, antioxidants, and anti-ageing effects. They are rich in all types of minerals and provide good nutrients for our skin and body. You can have tomatoes, cucumber, spinach, coriander, lettuce, all type capsicum, and peppermint. Some items are expensive in some countries so you can choose wisely but always remember green salad is a green salad. One plate green salad around 100g will provide you 15 calories, 0.9g protein, and 2g carbs with no fats.
6. Green leafy veggies. They are also best for your health and provide strong immunity. Dark green veggies are the best source of minerals like magnesium, iron, calcium, and potassium. Also, work as strong antioxidants and best for your health. Great source of vitamins like E, C, K, and b vitamins. Raw 100g leafy vegetables contain only 23 calories, 3.6g carbs, and 2.2g fibres.
7. Milk: Milk is easy available dairy product and right in protein and other elements beneficial for our health. You can make curd from it and get the good bacteria for your gut. Add half spoon turmeric in milk and drink once in a day and you will see the magic of it for your health. I advise you if you are looking for weight loss then avoid all types of dairy products after 12 pm. One cup around 245g milk with 1% fat will provide you 103 calories, 12g carbs, 12g natural sugar, and 2.4g total fat.
8. Bran wheat: Wheat bran is the best source of insoluble fibre. If you are suffering from constipation then add this bran wheat in your diet and get the benefits. You can add bran wheat in other flours or you can sprinkle on your smoothies, porridges, and yoghurts. 100g of wheat bran contains around 216 calories, 65g carbs, 43g dietary fibre, 16g protein, and 2.2g polyunsaturated fat.
9. Fruits: Yes how can we forget about fruits? They are rich in antioxidants, minerals, fibres, vitamins, and contain natural sugar. They are very essential for our heart and overall health.
10. Legumes: They are grown as a crop and beans, peas, lentils, peanuts, alfalfa, and lupins are great examples of legumes. They are rich in everything. So better add them to your daily meals. 100g of legumes will provide you 81 calories, 14g carbs, 5g protein, 5g fibre, and 0.4g fat.
Important note: Nutrition fact depends on your source. This article is for information purposes only.