Are You Spending Money On Nutritious Food Items?

food and cost

Health and food are co-related with one another as the food individuals consume becomes part of their body. A healthy diet increases the possibility of living a well-to-do life. 

Diet plays an essential role in your fitness and progress in life, particularly professional life. If you are on a balanced diet, the chances of you being physically and mentally well increases. 

Thus, with the healthy overall functioning of the body, you will be able to perform much better in your professional life that can increase your chances of promotion and overall success in life.

However, purchasing high-quality food items also means you will have to pay for additional nutrients. Yet, it is possible to have high-quality food at a reasonable cost. Some food items are perfectly rich in nutrients and justify their cost. 

Besides, spending money on food is beneficial in the long run as it strengthens the immune system and overall body. Thus, enabling individuals’ body to fight back disease-causing agents and help them stay fit. 

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Which Health Food Is Cost-effective And Nutritious?

Due to the pandemics, everyone suffers some losses, like economical loss, loss of a family member, loss of social life, and loss of mental or physical health. But what every individual learns from the situation is that nothing lasts forever. And one shall never take health for granted. 

As a result, now people all around the world are more cautious about the food they eat. But in America, eating a nutritious diet can get pricey. However, you can manage the cost by purchasing food items that are rich in nutrients. 

Multiple foods contain many nutrients, but some are cost-effective as well as nutritious. Of these food items, some are as follows: Sweet Mini Peppers, Avocado, Kefir, Pistachio nuts, Kimchi, Macadamia Nuts, Manuka Honey, Saffron, and Japanese Sweet Potatoes.

Versatile – Sweet Mini Peppers

The cost of sweet mini peppers can and may vary, but a 16-ounce bag at target costs around $3.19. Ted Kallmyer is a certified specialist in fitness nutrition, coach, and author. According to Ted Kallmyer, sweet mini peppers are versatile veggies, as they can be eaten cooked or raw. 

Sweet mini peppers add delicious flavor to the food. Not only that, but they also provide vitamin A, vitamin C, fiber, potassium, and a lot of other micronutrients. The amount of vitamin C in three mini peppers is 270% of the RDA of Vitamin-C. It is also more than double that of a whole navel orange. Vitamin C is excellent for gums and skin. 

Nutrient-Dense Food, Avocado

The cost of avocados may vary across the world. Precisely, depending upon the variety, quality, quantity, producer, and retailer. But the health benefits of avocados are mindblowing. And the ballpark price of it is $1 to $5 per fruit.

Avocado is an a-unique natural food, one-third of a medium avocado contributes nearly 20 vitamins, minerals, and phytonutrients, and is a good source of five essential nutrients. It is an excellent source of Vitamin K, fiber, folate, pantothenic acid, and copper. 

According to Erin Palinski-Wade, people must make avocado part of their lives as it benefits health and adds flavor. Erin adds that people shall consider the nutritional value per volume versus cost at face value. 

Milk Drink – Kefir

Kefir 32-fluid ounce bottle at Walmart cost $4.28. The milk drink, Kefir, is fermented with multiple health benefits. According to Christa Brown, this fermented milk drink supports gut health, glucose control, and weight maintenance as per the latest research.

A typical 32-ounce bottle enables four servings, and each serving gives 25% of your daily recommended dose of Vitamin D and 30% of the daily recommended value of calcium. Furthermore, it also contains 11g of protein that keeps consumers full. 

You can drink kefir as part of your smoothies or add creaminess to your oatmeal in the morning. 

Heart Safe – Pistachio Nuts

Pistachio nuts are available at Walmart for $7.94 per 16-ounce bag of roasted and unsalted pistachio nuts. They come under dry-fruits, pistachio-nuts have abundant fibers and unsaturated fats. 

According to Emily Ackerman, the fibers and unsaturated fats present in pistachios can help individuals maintain blood pressure, blood sugar, and cholesterol levels within the normal range. 

Adding to that, Emily said that pistachio contains fatty acids that act as anti-inflammatory and anti-oxidants. Further pistachio nut consumption lowers the risk of cardiovascular disease. Moreover, these nuts are ideal snacks that contain proteins and enable consumers to stay full for the longest time. 

Multi Flavor – Kimchi

Kimchi is a Korean fermented cabbage and costs $ 9 for a ready-made 16- ounce tub at Whole Foods. Prices can and may vary depending upon location, retailer, and producer. 

According to Alicia Harper, for maintaining a healthy gut, individuals need probiotics, and Kimchi contains a probiotic strain Lactobacillus. Imported Kimchi of high quality is available in the international market of food items. Lactobacillus has multiple benefits for the gut and overall body. 

Nutrient-Rich Food – Macadamia Nuts

Macadamia Nuts costs $ 15.98 for a bag of raw organic nuts weighing 8 ounces. According to Tami Smith of FitHealthyMomma, Macadamia nuts are worth their price, as these nuts are highly nutritious. 

Additionally, macadamia nuts contain vitamins, minerals, fibers, and healthy fats. The consumption of macadamia nuts does wonders for the body by reducing diabetes and cardiovascular disease development. Macadamia nuts improve gut health and help in losing weight.

Manuka Honey– Worth The Money 

An 8.8-ounce jar of Manuka Honey costs $22 at Walmart. According to Dr. Christine Bishara, all honey types contain antibacterial properties, but Manuka Honey has much stronger antibacterial properties. 

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Additionally, Manuka honey has anti-inflammatory properties, antiviral and anti-oxidant characteristics. In the US, the FDA has approved Manuka honey for wound treatment.

Not only that, Manuka honey has a remarkable impact on oral health. It protects and enables the healing of gastric ulcers. Manuka honey soothes viral and bacterial causes of sore throat. 

Moreover, the higher the unique Manuka factor of Manuka honey, the better grade honey it will be. You can choose Manuka honey of your UMF choice. 

Saffron and Japanese Sweet Potatoes

Saffron also has magical properties and costs $84.99 for a 14-gram jar at Costco. Moreover, Saffron consumption controls diabetes, cardiovascular diseases, and lowers appetite. 

Similarly, Japanese sweet potatoes are rich in vitamin B6, C, E, and A. The Japanese sweet potatoes cost around $30 per 3-pound bag. The components of sweet potatoes make them ideal for improving, boosting the immune system and hence justify the cost. 


Adeena Tariq Lari
The author is a graduate of dental surgery from the Dow University Health Sciences, Karachi. She has an academic background in content writing as well as English literature, giving her an edge in the field. Adeena is always curious about physical and mental health. She is always passionate about research and delivering high-quality reliable content to users.