#23 Affordable Food: 25 Nutrition Tips of All Time

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Most people scrimp on expenses only to affect their health.


Choice. Budget must not be the reason of avoiding healthy foods. Make healthy food choices in daily consumption enables healthy living and lowers the risk of diseases in the coming aged years.


Today’s topics will be on fruits, vegetables, and nuts. Focal point is on the list of healthiest foods that you can get. Need not be on spending boatloads of money to purchase vitamin boosters, healthcare supplements, or any money on prescriptions to influence health functions.


Chasing money will end up compensating for health in the long haul.


#23 Affordable Food: 25 Nutrition Tips of All Time

Health is chosen by choice, not by force!

credits – unsplash.com


Today’s healthy quote, “Almost everyone faces financial struggles at some point of life. Do you give in to the struggles or fight it out? Eating unhealthily will cause even more financial sorrows!”


To make matter worst, cost of healthy foods is rising because of inflationary pressures.


Alternatives like fake foods or artificial ingredients are becoming the norms, taking over the best spots on the shelves of supermarkets. These foods have longer shelf span than organic foods.


If you are on a tight budget, low in savings, then this list is ideal to build a healthy lifestyle. Grasp at least an idea on what foods can bring health benefits to the body and make the best-informed decisions for your body.


List #1 Fruits category – Beta-Carotene in Apricots.

Apricots, not quite a popular fruit among youngsters, bear high sources of beta-carotene. How can beta-carotene help you?


Beta carotene is a form of nutrient which prevents radical damage to the eyes. A single radical damage to the retinal may result in permanent loss of eyesight. Vision care is crucial to working adults and children.


Taste not good? You can introduce carrots to the kids or elderly folks. They will receive both alpha-carotene and beta-carotene after eating carrots, tomatoes, or some healthy fruits.


An apricot contains about 17 calories, almost zero fats, 1 gram of fiber, and can be eaten when it is dried or undergoing softness. 5 apricots a day brings good nutrition to the human body. Mixed apricots with your dishes to meet the daily fiber requirements of about 35 up to 40 grams.


List #2 Fruits category – Vitamin C found in Mango.

Mangoes. Vitamin-C is a crucial source of healing. Every human being needs this nutrient to recover from damages.


C vitamins, a product of various foods and fruits, is often marketed as dietary supplements. Ascorbic acid and as an ascorbate, vitamin-c is used to treat scurvy or prevent further attempts. Scurvy is a disease that led to exhaustion, fatigue, and feeling tired all day long.


Alternative to mangoes can be oranges, kiwis, and guavas. These fruits yield high sources of Vit C that performs the same healing process as the mangoes. No wonder you can mix and match them easily.


Vitamins C is an essential nutrient to repair tissues too. Production of cells and tissues are dependent on vitamin C. Not to forget the enzymatic production of certain neurotransmitters to the brain.


Back to the fruit, a mango packs about 57mg of Vitamin C, which is almost the necessary dose on a daily basis. The antioxidant further lowers the risk of Arthritis, a common symptom for older folks.


List #3 Fruits category – Multi-Nutrients found in Cantaloupe.

Melon style. Cantaloupes, as part of the family of Cucurbitaceae, is easily absorbed into the human body.


This fruit contains almost 117gg of Vitamin C (higher than mangoes), which is twice of the recommended daily dosage. Half of melon contains 853mg of potassium, almost twice the size of banana’s potassium intake.


What are the benefits of eating cantaloupes? High yield from Potassium reduces the risk of blood pressure, blood vessel blockage, or potential heart disease. While vitamin c lowers the risk of scurvy, a disease weakening muscles, skin, and causing high levels of fatigue.


Back to topic, half a melon of cantaloupe possesses almost 97 calories, a gram of healthy fat, and about 2 grams of fiber. Fiber boosts digestive functions to clean out toxic waste clinging stubbornly on the tracts of digestive systems.


List #4 Fruits category – Prevention of cancer by eating Tomato.

Cancer prevention. That is truly a big statement. Cancer research studies revealed that commonly known cancers can be prevented by eating tomatoes only!


A tomato, looking cute in shape, is a fruit that doesn’t taste really good to some individuals. Almost half or 50% reduction in cancer rate is found in tomatoes. What? Indeed, tomatoes are used to treat early phases of cancerous cells too.


Common cases of cancer diseases are bladder cancer, stomach cancer, and colon cancer. Other renowned ones are breast cancer, pancreatic cancer, and liver cancer. Cancer in major organs caused trauma both to the emotions as well as the financial conditions.


As cheap as it gets, organic tomatoes from the farmlands, you can lower almost 50 percent risk of cancer just by eating a tomato a day – barely causing you a couple of dimes. Tomatoes cannot be replicated by fake foods. Avoid processed tomato canned foods or unnatural growth ones.


Back to topic, nutrition facts about tomato is 26 calories, about 0.01 fat, and only 1 gram of fiber. It helps in facilitating digestion and bowel movements like the melon family.


List #5 Vegetables category – Lower risks of cancer by eating Onions.

Prevention of cancer. Again, another bold claim to the cancerous disease treatments. Major research studies proved that onions (not the spring version) can treat early development of cancer – pre-cancer.


Allium cepa, scientific name of an onion family, is known as bulb onion or common onion. This vegetable is almost available anywhere, easy to locate and grow, and cheap in bulk quantities.


Pre-cancer patients may want to try eating onion on a daily basis. Most meals prepared in the hospitals, clinics, or nutritional recommendations do included common onions albeit some patients not liking the taste of onions. Buds of an onion can be eaten too.


Alternatives to onions can be garlic, shallot, leek, or its Chinese variant. Taste of them varies and depends on individual preferences of food.


Back to topic, a cup of onions contains about 61 calories, 0 fat guaranteed, and 3 grams of fiber. This is normally consumed in conjunction of fruits like mangoes or oranges. Same applies to eating a healthy diet like kale or spinach. An onion has the ability to protect against cancer.


List #6 Vegetable category – Lowers risk of breast cancer by eating Broccoli.

Breast cancer. Do you know that broccolis can protect against women breast cancer?


A broccoli is low in cost, huge in size, and able to make more than 2 cups of servings per big broccoli. It is a dark leafy vegetable which is classified as one of the highest sources of fiber nutrients.


“Broccoli can prevent breast cancer from spreading”, according to World Health Organization. Spreading of cancerous cells is perilous against any human body, period. Sulforaphane, a chemical symbol found in “green superfood”, reaches out to cells fueling the growth of tumor and eliminate them all.


Anti-cancer properties are found in many foods especially vegetables. You can mix broccolis with kale and onions too. Any of the fruits, vegetables, or foods that brings similar vitamins and minerals will do.


Back to topic, a broccoli contains 25 calories (fixed), about 0 fat, and 3 grams of fiber. It yields tons of vitamin Cs and beta-carotene – as seen on carrots, apricots, mangoes, oranges, kiwis, and other fruits.


List #7 Vegetables category – Multi-Carotenoids found in Spinach.

Carotenoids. Spinach, an all-time favorite veggie, is available almost everywhere. It is also cheap in cost, locally sold, and can last over a period of days or even a week.


Spinaches contain carotenoids, a variety of multi-carotenes, which can lower the risks of macular degeneration. Macular degeneration is not commonly known in working professions because it only occurs at the later stages in life – retirement age.


Older folks tend to experience mild blindness even if they had perfect vision. Why is it so? Macular degeneration is a major cause of blindness among older people. Carotenoids help to prevent the reoccurrences of eye problem, thereby improving eyecare through vitamin nutrient supplements.


Back to topic, one cup of spinach contains about 7 calories, almost non-existence fat, and 1 gram of fiber nutrient. Influence your kids and older folks to eat spinaches by showing them a childhood cartoon – Popeyes The Sailorman!


List #8 Grains, Beans and Nuts category – Reduce risk of heart disease by eating Peanuts.

Heart disease. Almost all nuts derived with the ability to lower your risk of heart disease by 20 percent, according to major US research studies.


You may hear of peanuts being the most effective method in reducing heart disease attacks. A good gauge of risk reduction is probably about 20%, but to be consumed in moderation. Too much nuts can clog the blood vessels.


Younger people tend to chew heartily on peanuts and recipes using peanuts. Seldom will older generation make peanut recipes because of loose teeth or wielding dentures.


Back to topic, an ounce of peanuts contains about 166 calories, 14 grams of fat, and slightly over 2 grams of fiber. The nutrition mix resembles high-quality food choices that make you stay healthy.


List #9 Grains, Beans and Nuts category – Lower risk of heart disease by eating Pinto Beans.

Risk of heart disease declines. Beans, zooming into pintos, offer similar health benefits like nuts. They are usually coined together in the same category. Almost any beans provide some health protection against heart diseases – if you’re following this health topic closely so far.


A half cut of pinto beans, typically consumed as an individual, offers you more than 25 percent of daily folate requirement. Folic acid is a type of B vitamin found in healthy foods such as beans or vegetables.


What are the benefits of folic acid? Folic acid found in pinto beans boosts the body’s cells production and maintain the existing ones. Daily foliate requirement is an indicator on supporting the cell growth and stopping DNA changes. A change in DNA may result to growth of cancerous cells.


Back to topic, half a cup of pinto beans provided you with 103 calories, 1 gram of fat, and about 6 grams of fiber. You can be assured of safe consumption on these beans.


List #10 Grains, Beans and Nuts category – Improve vision by drinking skim milk.

Vision care. Skim milk, a primary dairy source, offers vitamin B2 and calcium like all other dairy products in the marketplace. Affordability depends on whether your budget permits you to do so.


Vitamin B2 is an important source for good vision. Many eyecare experts included B2 vitamins in their clients’ nutritional diet to meet the daily B2 vitamin requirement. Eventually, Vitamin A would be covered in the nutritional plan as well – lowering the risk of vision allergies.


Skim milk can be directly consumed, mixed in breakfast cereals, normal cereals, or any recipe dishes appropriate with milk products. A healthy diet consists of vegetables, fruits, and calcium sources like skim milk.


Back to topic, you can find calcium and vitamin D in skim milk too. A cup of this dairy product gets you 86 calories, almost 0 fat, but no fiber included.


List #11 Seafoods category – Reduce risk of heart diseases by eating Omega-3 Salmon.

Omega 3 fatty acids. Salmon, originated from cold water, is a commonly known fish breed. The Salmonidae family entails mackerel, tuna, and other less popular fishes.


Almost everyone eats salmon because of its health benefits. Salmon produces an excellent source of omega 3 fatty acids. Omega-3 acids reduces risk of cardiac disease – sudden attacks to the heart. Risk of cardiac relapse is seen lesser in those who consumed salmon fishes.


Cold water fishes, generally associated with white meat, offer a good source of health protection against other commonly known diseases. Omega 3 variant is a healthy fatty acid that helps to circulate good cholesterol in the body.


Back to topic, about 3-ounce portion of salmon yields 127 calories, 4 grams of fat, and almost nil fiber. It is proven to make the individual fill full and not wanting to eat additional food.


List #12 Seafoods category – B12 maintains a healthy body by eating Crabs.

B12 vitamins. Crabs, under the ocean family, offer a great source of vitamin B12 and immunity boosting zinc mineral.


Vitamin B12 is a nutrient. This nutrient helps keep the body’s central nerve system intact, regenerate red blood cells, maintenance of overall body structure, and creates stability in DNA. DNA is crucial to a human’s body because of the genetic material shaping the cells structure – an alteration of DNA might cause precancerous cells.


Crabs taste good. So are the other white meats such as fish eggs, fishes, and ocean foods. You can cook crabs under good heat, steam crabs as a healthier choice, or even barbecue crabs. Make a delicious recipe out of crab meats.


Back to topic, 3 ounces of crab serving produce 84 calories, 1 gram of fat, but a big fat 0 fiber. The good news is the presence of Vitamin B12 to regenerate body cells and keeps the individual’s organs healthy.


Healthily written, prettily disseminated …

A surprising fact is that cheap foods can contain the same amount of nutrition as their higher-end variants.


Here is the 12 list of healthiest foods you can afford within a tight budget. No one of the 12 foods are mutually exclusive to your recipe dishes. You can innovate different ways of cooking, just avoid using deep-fried methods. A healthy food choice brings a healthy wallet in the long haul!


All individuals should also try to keep fit, stay active, and strive for a well-balanced diet proportionate to their age groups. Staying healthy fetches health benefits of disease immunity, regenerative powers, or simply responding to money matters.


Proper care and the right nutrients serve as deterrence to bacterial infections and harmful virus attacks.


Ancient quote: Your health is your wealth. When you search high/low for healthy food choices, these 4 brilliant ideas will ensure safe consumption, a healthier choice, and amazing health benefits.


Make an informed decision to always read the nutrition label or information regarding the food.


Eat fruits and vegetables do improve your health immunity system. These products don’t cost you an arm or leg.


Practice food science in delivering quality foods to the digestive system – high vitamins, protein, water content, and other health benefits to the body.



Tip: Visit your dentist every 2-3 months: check for cavities, tooth infections, gum diseases, chronic health problems etc.

Notice: Practice oral treatments on a daily basis – quit smoking, avoid sweeteners, use medical mouthwash etc.

Practice: Oral treatments on a daily basis – brushing teeth, teeth flossing, bacteria mouthwash etc.

Prime: List down your existing menu – try to adapt using the list of alternatives mentioned above.

Regurgitate: #23 Affordable Food: 25 Nutrition Tips of All Time

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  1. Rayner Lim

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