30+ Healthy Foods That Will Keep You On Budget and Feeling You Best

                                                                 Healthy foods

1. Turmeric

Best place to buy- grocery store

Avg. Price- $6 for 3.5 ounces*

Benefits- Anti-inflammatory and antioxidant properties

In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system. Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others.

2. . Avocadoes

Best Place to Buy- Costco

Avg. Price- $2 each*

Benefits- High in antioxidants, fiber

Avocados are a source of key nutrients, including healthy fats and fiber. They also contain anti-inflammatory and antioxidant compounds and may help reduce heart disease risk. Nutritious, versatile, and delicious, avocados have become a kitchen staple in many homes around the world.

3. Blackberries

Best Place to Buy- Farmer’s market

Avg. Price- $6 per tray*

Benefits- Boost your immune system

Blackberries are packed with vitamins, minerals, fiber and antioxidants. “These nutrients are essential for good health,” says Zumpano. “And research studies show that antioxidants may reduce inflammation and prevent many diseases, including cancer.” Blackberries are also low in calories and carbs.

4. Dark chocolate

Best place to buy- whole foods

Avg. Price – $3 per bar

Benefits – Heart health, anti-aging

The antioxidants in fine chocolate may benefit your healthy in many ways including cardiovascular health, bone density, memory, cognition, and more. Some people force themselves to enjoy 100% chocolate for the health benefits. However, there are still tons of health benefits from high percentage dark chocolate (70% +).

5. Yogurt

Best place to buy- super market

Avg. Price – $4 for a pack of 4

Benefits – High level of good bacteria

It provides protein and calcium, and it may enhance healthy probiotic gut bacteria. Health benefits range from protecting against osteoporosis to relieving irritable bowel disease and aiding digestion, but these depend on the type of yogurt consumed. Added sugar and processing can make some yogurt products unhealthy.

6. . Passionfruit

Best Place to Buy- Grocery store

Avg. Price- $13 for 2 pounds*

Benefits- Rich in vitamins

Passion fruit is loaded with heart-healthy potassium and is also low in sodium. Passion fruit, when eaten with the seeds, contains a lot of fiber, which can help to remove excess cholesterol from the inside of blood vessels. A high fiber diet can reduce a person’s risk of heart disease. Passion fruit is full of this antioxidant. Your body uses it to make blood vessels, cartilage, muscles, and collagen, which keeps skin looking young. It also helps your body heal, lowers inflammation, and protects your cells from damage.

7. Kiwi

Best Place to Buy- Supermarket

Avg. Price- $7 per pack of three*

Benefits- Natural anti-aging effects

Kiwifruit contains vitamin K, which plays a role in blood clotting and might also help in vitamin D absorption by the body. Kiwi contains a protein-dissolving enzyme that may help digest proteins. Kiwifruit may help with depression. Kiwifruit is a rich source of potassium, which may help with kidney stones.

8. Pomegranates

Best Place to Buy- Aldi

Avg. Price- $5 each*

Benefits- Anti-Cholesterol

Pomegranates can have up to three times more antioxidants than green tea or red wine. Antioxidants protect cells from damage and reduce inflammation and the effects of aging. Studies have suggested that pomegranates can protect your heart in many ways, including lowering blood pressure and reducing blood sugar levels.

9. Watermelon

Best Place to Buy- Farmer’s market

Avg. Price- $5-10*

Benefits- Rich in antioxidants

Watermelon’s high water content, antioxidants, and amino acids may make for a better workout. It’s also high in potassium, a mineral that could cut down on cramps at the gym. You can sip watermelon juice after you sweat, too. Doing so could help prevent muscle soreness, as long as you don’t push yourself too hard. Eating watermelon promotes good health and may reduce your risk of chronic diseases such as diabetes, obesity, cardiovascular disease and cancer. This is likely thanks, in part, to its antioxidants, which help protect your body from stress and prevent or slow cell damage.

10. Spinach

Best Place to Buy- Whole Foods Market

Avg. Price- $3.25 per frozen package*

Benefits- Boosts the immune system

This vegetable has been shown to benefit health in several ways. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. If you’re interested in its health-boosting potential, spinach is an easy food to add to your diet. It is so dense in nutrients and healthy compounds. Eating spinach daily is linked to lower risk for heart disease, diabetes and cancer, three of our nation’s greatest chronic diseases.

11. Salmon

Best Place to Buy- Local fishmonger

Avg. Price- $18.5 for 2 pounds*

Benefits- Anti-aging, cognitive health

Salmon has earned a permanent spot on the superfoods list thanks to its high levels of omega-3 fatty acid—a type of good-for-you fat that has a long list of health benefits going for it. It is a good source of vitamin B12, niacin, potassium, and antioxidants that strengthen your immune system and give you a high-energy level. A 3-ounce serving of salmon supplies more than 100% of these nutrients.

12. Wakame Seaweed

Best Place to Buy:- Whole Foods

Avg. Price:- $11 for 3.5 ounces*

Benefits:- High in vitamins, fiber

The most common type of seaweed used in seaweed salad is wakame. It may boost your immune system to fight off viruses like those that cause cold sores. Seaweed is also a good way to get the mineral iodine, which helps your body make thyroid hormones. Wakame is a high-nutrient, low-calorie seaweed that can supplement your diet with various vitamins and minerals. It helps decrease cholesterol, blood pressure, and inflammation and promotes weight loss, thyroid health, heart health, and blood sugar control.

13. Sweet Potatoes

Best Place to Buy:- Aldi

Avg. Price:- $1.15 per unit*

Benefits:- High in vitamins

They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. They’re also incredibly rich in beta carotene, which is converted to vitamin A to support good vision and your immune system. Sweet potatoes are also a good source of Vitamin C. Eating a sweet potato a day is certainly healthy, they don’t recommend more than that.

14. Walnuts

Best Place to Buy- Thrive Market

Avg. Price- $30.5 for 2 pounds*

Benefits- High in fiber, healthy fats

Walnuts are rich in heart-healthy fats and high in antioxidants. What’s more, regularly eating walnuts may improve brain health and reduce your risk of heart disease and cancer. These nuts are easily incorporated into your diet, as they can be eaten on their own or added to many different foods. Eating soaked walnuts everyday helps in controlling diabetes. It is best for people suffering from Type-2 diabetes. Walnuts are rich in antioxidants that prevent the growth of cancer cells in the body. Walnuts are an essential part of an anti-cancer diet.

15. Fennel

Best Place to Buy:- Farmer’s market

Avg. Price:- Various

Benefits:- Liver health

Both the flavorful, crunchy bulb and aromatic seeds of the fennel plant are highly nutritious and may offer an abundance of impressive health benefits. Adding them to your diet may improve heart health, reduce inflammation, suppress appetite, and even provide anticancer effects. The tiny and aromatic fennel seeds come with rich nutrients, including vitamin C, vitamin A, antioxidants, minerals and fibres. A tablespoon of fennel seeds daily can reduce your numerous problems. Though research is lacking to prove some benefits of fennel seeds, they may boost your health positively.

16. . Prunes

Best Place to Buy:- Aldi

Avg. Price:- $7.15 per package*

Benefits:- Good for your bowels

Prunes are a good source of potassium, an electrolyte that assists in a variety of vital bodily functions. This mineral helps with digestion, heart rhythm, nerve impulses, and muscle contractions, as well as blood pressure. Eating prunes led to two positive benefits: less oxidative stress/inflammation and stronger bones. Specifically, clinical trials found that eating about ten prunes (100 grams) daily for an entire year improved bone mineral density within the forearms and lower spine.

17. Oysters

Best Place to Buy:- Local fishmonger

Avg. Price:- $20.50 per small bushel*

Benefits:- High in vitamin B12

Oysters are a superfood that are packed with nutrients and minerals. This is based on their nutrition-to-calorie ratio, which is higher than most other seafood and even some fruits and vegetables. An average serving of oysters contains just under 30 calories but packs in a whopping 8 grams of protein. They’re an excellent source of protein, vitamin D, zinc, iron and copper, and also have high levels of Vitamin C, phosphorus, niacin and riboflavin. But it doesn’t stop there. They’re also rich in beneficial antioxidants, healthy cholesterol and omega-3 fatty acids. Eating oysters may help reduce body weight, manage blood sugar levels, lower the risk of cardiovascular diseases, improve sexual drive, and treat erectile dysfunction. However, consuming them in raw or uncooked form may cause side effects in some people.

18. Chicken breast

Best Place to Buy:- Costco

Avg. Price:- $6 for 1 pound*

Benefits:- High protein content

Chicken breast is an excellent source of lean protein (protein without a lot of accompanying fat). That means most of the calories in chicken breast come from protein. People who eat enough protein are more likely to maintain muscle mass and preserve a healthy metabolism. A food rich in protein, chicken can help with weight management and reduce the risk of heart disease. Chicken contains the amino acid tryptophan, which has been linked to higher levels of serotonin (the “feel good” hormone) in our brains. Nutritionally, chicken is often the top selection when people are picking a meat-based protein but trying to be health-conscious. Lean meats such as chicken breast are often recommended as a “healthier” option when compared to other types of meat because it is low in calories and fat.

19. Cabbage

Best Place to Buy:- Farmer’s market

Avg. Price:- $2.85 per unit*

Benefits:- Rich in fiber and antioxidants

Cabbage has 1 gram of fiber for every 10 calories. That helps fill you up, so you eat less. It also keeps you regular, and it could help lower your “bad” (LDL) cholesterol and control your blood sugar. Cabbage also has nutrients that keep the lining of your stomach and intestines strong. Cabbage is very nutritious and chock-full of vitamin K, vitamin C, and fibre. Also, some research shows that it may help digestion, make the heart healthier, and reduce inflammation. Cabbage is a member of the cruciferous plant family and has many health benefits. Studies show those who consume cabbage regularly have the least risk for developing diabetes. Cabbage is high in carotenoids like lutein, which helps protect your eyes from developing macular degeneration as you age. You don’t have to know the names of all the good things in your cabbage–just eat it!

20. Garlic

Best Place to Buy:- Aldi

Avg. Price:- $0.35 per clove*

Benefits:- Helps detoxify the body

Eating 1-2 garlic cloves daily can have health benefits, but more can cause bad breath, heartburn, stomach issues, and other unpleasant side effects. It’s best to enjoy it in moderation. The benefits of eating raw garlic include kicking nasty infections, too. “Garlic, and garlic extract, fights all types of infections—fungal, bacterial, parasitic, and viral—regulates blood sugar, lowers blood pressure, and lowers cholesterol, to name a few.”

21 . Orange

Best Place to Buy-: Farmer’s market

Avg. Price-: $4 for 2 pounds*

Benefits-: High vitamin C content

In addition to vitamin C, oranges have other nutrients that keep your body healthy. The fiber in oranges can keep blood sugar levels in check and reduce high cholesterol to prevent cardiovascular disease. Oranges contain approximately 55 milligrams of calcium, or 6% of your daily requirement.

22. Soybeans

Best Place to Buy: Targe

Avg. Price: $8 for 3.5 ounces

Benefits: High in protein

Soybeans and soy foods may reduce the risk of a range of health problems, including cardiovascular disease, stroke, coronary heart disease (CHD) and some cancers, as well as improving bone health. Soy is a high-quality protein – one or 2 daily serves of soy products can be beneficial to our health.

23. Lentils

Best Place to Buy:- Any grocery stor

Avg. Price:- $5 for 2 pounds

Benefits:- High in fiber

Lentils have plenty of folate, iron and vitamin B1, which also support your heart health. Lentils may be associated with a lower risk of heart disease, by lowering bad cholesterol and blood pressure. A single serving meets 32% of the fiber you need each day. It can lower cholesterol and protect against diabetes and colon cancer. A daily dose of fiber pushes waste through your digestive system and prevents constipation, too. The potassium, folate, and iron in lentils also provide lots of benefits.

24. Olive oil

Best Place to Buy:- Aldi

Avg. Price-: $9 per liter*

Benefits-: Prevention of heart disease

Olive oil is a healthy fat that contains anti-inflammatory compounds. Drinking it regularly may benefit your heart, bone, and digestive health and help stabilize your blood sugar levels. Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K. But olive oil is also loaded with powerful antioxidants. These antioxidants are biologically active and may reduce your risk of chronic diseases ( 6 , 7 ).

25. . Mushrooms

Best Place to Buy-: Target

Price-: $5 per container*

Benefits-: Protects you against diabetes and cancer

Mushrooms are rich source of Vitamin D, which makes the bone strong and aids calcium absorption and thus, may help improve bone health. Additionally, Vitamin D reduced inflammation and assists cell growth. They are rich in selenium which may help in fighting against infections and boost immunity.

26. Sushi

Best Place to Buy-: Japanese market

Price-: $5-15 per roll*

Benefits-: Good source of protein, heart health

The fish in sushi is the number one brain food! The essential fats, or Omega 3 fatty acids, nourish and repair brain cells. As fish is also rich in protein and essential fats, it helps focus the mind, increase concentration and maintain energy, making sushi a perfect lunchtime option during your working day.

27. Raspberry

Best Place to Buy-: Farmer’s market

Avg. Price-: $6 per tray*

Benefits-: Anti-carcinogenic properties

The omega-3 fatty acids in raspberries can help prevent stroke and heart disease. They also contain a mineral called manganese, which is necessary for healthy bones and skin and helps regulate blood sugar. One cup of raspberries provides 8 grams of fiber, far more than most fruits in the produce aisle.

28. Pomelo

Best Place to Buy: Supermarket or specialty store

Avg. Price: $2-$5 per fruit*

Benefits: Boost immune system, improve digestion

Many of the benefits of pomelos, such as their anti-aging and heart-healthy properties, are credited to their high antioxidant content. Pomelos contain high levels of antioxidants, including vitamin C, naringenin, naringin, and lycopene, which may offer various health benefits. Pomelo fruit is rich in powerful antioxidants like vitamin C. It also contains protein and fiber, which can aid digestion and help you feel full for a longer period of time after eating. It’s also an excellent source of: Potassium.

29. Apple Cider Vinegar

Best Place to Buy: Trader Joe’s, Amazon

Avg. Price: $4-$10 per bottle*

Benefits: Improve digestion, reduce inflammation, boost immune system

Long-term weight loss is created by adopting helpful and supportive diet and lifestyle habits. Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels. Apple cider vinegar only contains about three calories per tablespoon, which is very low.

30. Araza

Best Place to Buy: Specialty store or online

Avg. Price: $4-$10 per fruit*

Benefits: Improve digestion, reduce inflammation, boost immune system

Arazá fruits are a source of fiber to regulate the digestive tract, vitamin E to protect the cells against free radical damage, and potassium to balance fluid levels within the body. Its fruit is sweet, but very acidic with a pH similar to that of lemons. The sour taste means few people enjoy eating raw arazá, but it is used to make many products. Once the seeds are removed, the yellowish-green mesocarp, or pulp, can be used to make juice, jam, ice-creams, hot sauce and even liquor.

31. Durian

Best Place to Buy: Specialty store or online

Avg. Price: $5-$20 per fruit*

Benefits: Improve digestion, boost energy, reduce stress

Its antioxidants may neutralize cancer-promoting free radicals. In one test-tube study, durian extract prevented a strain of breast cancer cells from spreading. Prevents heart disease. Several compounds in durian may help reduce cholesterol levels and your risk of atherosclerosis, or the hardening of your arteries.

32. CBD Gummies

Best Place to Buy: Online

Avg. Price: $30-$50 per bag*

Benefits: Reduce anxiety and stress, improve sleep

The main active ingredient in hemp is CBD, and CBD does not have any psychoactive properties. Instead, CBD has been credited with relieving anxiety, inflammation, insomnia, and pain, although currently there is little scientific proof that CBD works, except for epilepsy. A 2020 literature review on CBD and mood disorders found that multiple studies suggest CBD has properties that may help reduce symptoms of depression, anxiety, and even psychosis. A small 2019 study also found that CBD was effective in reducing PTSD-related symptoms, including nightmares, in adults.

33. Aloe Vera Juice

Best Place to Buy: Wellness stores

Avg. Price: $10-$20 per bottle

Benefits: Improve digestion, reduce inflammation, boost immune system

Digestive health: Aloe vera gel and juice contain anti-inflammatory fatty acids, which help regulate the smooth functioning of the colon, small intestines, and stomach. This has been linked to improved digestion. Aloe vera may also help with symptoms of irritable bowel syndrome. Stabilises blood sugar: Drinking aloe vera juice is a good way of boosting circulation, increasing blood oxygenation and controlling blood sugar. There is recent evidence that drinking aloe vera juice can lower both cholesterol and blood sugar in people with Type 2 diabetes.

34. CBD-Infused Drinks

Best Place to Buy: Online or specialty store

Avg. Price: $5-$20 per drink*

Benefits: Reduce anxiety and stress, improve sleep

CBD-infused drinks can provide a soothing and calming effect, aiding in stress management. This makes CBD-infused products increasingly popular among young people looking for ways to feel good even when life is going really fast and stress is building up. Drinking CBD-infused drinks can help you find balance in your life, allowing you to relax and unwind. People say they experience pain relief, feel more mellow, and more comfortable after consuming CBD.

35. Pomegranate Juice

Best Place to Buy: Supermarket or specialty store

Avg. Price: $5-$10 per bottle*

Benefits: Improve heart health, reduce inflammation, boost immune system

Pomegranate juice may benefit people with inflammatory conditions, diabetes, and other health issues. It may also boost digestion and memory and help prevent cancer. Pomegranates can have up to three times more antioxidants than green tea or red wine. Antioxidants protect cells from damage and reduce inflammation and the effects of aging. Studies have suggested that pomegranates can protect your heart in many ways, including lowering blood pressure and reducing blood sugar levels.

36. Bone Broth

Best Place to Buy: Grocery stores, Walmart, Amazon

Price: $6-$12 per container*

Benefits: Anti-aging, can improve joint health and immune function, “highly nutritious”

Bone broth is a rich, nutritious food that contains protein, collagen, and minerals like iron, calcium, magnesium, and phosphorus. It may help improve bone and joint health, promote weight loss, and improve your hair, skin, and nails. However, it is best consumed in moderation — about one cup per day.

37. Grapes

Best Place to Buy: Whole Foods, Local Grocery Stores

Avg. Price: $1.98 per pound*

Benefits: High in vitamins, potassium, and antioxidants

The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions. Resveratrol is a key nutrient in grapes that may offer health benefits. Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals. Grapes are rich in nutrients, boost your immunity, provide antioxidants, promote better sleeps, improve the heath of your heart, protect your eyes, and keep you well hydrated. A lot of benefits fits into these small, bite-sized snacks.

38. Tapioca

Best Place to Buy: Whole Foods, Local Grocery Stores

Avg. Price: $0.67 per pound*

Benefits: High in calcium and iron, low in cholesterol and saturated fat

One cup of tapioca pearls provides 544 calories and 135 grams (g) of carbohydrates. Eating a couple of bowls of tapioca pudding a day improves a person’s likelihood of gaining weight without also increasing the risk of adverse effects from consuming too much fat and cholesterol. The minerals in tapioca can provide important health benefits. For example, calcium is important for keeping your bones strong and preventing the development of osteoporosis. Tapioca also contains iron, an essential mineral we need to help transport oxygen throughout the body.

39. Bagels

Best Place to Buy: Whole Foods, Local Grocery Stores

Avg. Price: $2-$3 per pack*

Benefits: Great source of fiber

To take advantage of these benefits, look for bagels that are made from whole grains like oats, rye, spelt, or whole wheat — but remember to keep your portion size in check. Bagels made from whole grains may help balance blood sugar, support healthy digestion, and prevent disease. The good news is that the calories from bagels are nutritious and good for you (when you forgo the chocolate chips or sugary toppings), so you can make room for them in your diet. As is often the case, portion size is most important. Opt for smaller bagels and stick to just a half.

40. Whole Grains

Best Place to Buy-: Aldi

Price-: $5 per pound*

Benefits-: Prevention against diabetes

Whole grains provide fiber, vitamins, minerals and other nutrients. Whole-grain foods help control of cholesterol levels, weight and blood pressure. These foods also help lower the risk of diabetes, heart disease and other conditions.

41. Watercress

Best Place to Buy-: Farmer’s Market

Price-: $4 per bunch*

Benefits-: Strengthens your immune system and prevents certain cancers

It contains a plethora of antioxidants, which may lower your risk of heart disease and several types of cancer. It’s also a good source of minerals that protect your bones. Additionally, watercress makes a delicious addition to any meal and is a nice change from the usual lettuce or spinach.

42. Flaxseed

Best Place to Buy-: Organic supermarkets

Price-: $10.5 per pound*

Benefits-: Cancer-fighting compounds, weight loss

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.

43. Astragalus

Best Place to Buy-: Amazon Prime

Price-: $7 for half a pound*

Benefits-: Strengthens immune system

Astragalus is used to protect and support the immune system, preventing colds and upper respiratory infections, lowering blood pressure, treating diabetes, and protecting the liver. Astragalus has antibacterial and anti-inflammatory properties. People sometimes use it on the skin for wound care.

44. Black radish

Best Place to Buy-: Farmer’s Markets

Price-: $7 for 2 pounds*

Benefits-: Improved digestion

Black radish is a wonderful detoxification agent and it also clears toxins from the stomach to ensure that the PH level of the stomach is maintained. Moreover, it is also rich in fibers while fibers ease the process of digestion. Additionally, it improves the bile function that leads to improved digestion.

45. Green tea

Best Place to Buy-: Trader Joe’s

Price-: $5-$10 per box*

Benefits-: Strengthens the immune system

Green tea extract can promote weight loss, blood sugar regulation, disease prevention, and exercise recovery. It can also help keep your skin and liver healthy, reduce blood fat levels, regulate blood pressure, and improve brain health. It can be consumed in capsule, liquid, or powder form.

46. Ginger

Best Place to Buy-: Organic stores

Price-: $4 per half a pound*

Benefits-: Pain relief, digestion

Eating ginger can cut down on fermentation, constipation and other causes of bloating and intestinal gas. Wear and tear on cells. Ginger contains antioxidants. These molecules help manage free radicals, which are compounds that can damage cells when their numbers grow too high.

47 . Kombucha

Best Place to Buy-: Organic Markets

Price-: $8 per liter*

Benefits-: Improves your digestive system

Antioxidants are compounds found in food that help protect your body. They can help reduce inflammation, support your immune systems and reduce DNA damage. They also may help reduce your risk for diseases like cancer.

48. Stevia

Best Place to Buy-: Target

Price-: $9 for half a pound*

Benefits-: Reduces your blood pressure

Using stevia can reduce calories in foods and drinks, but it may also have some adverse effects. Possible side effects include nausea, bloating, low blood pressure, and hormone disruption. Stevia is a non-nutritive or zero-calorie sweetener made of steviol glycosides.

49. Water

Best Place to Buy-: City system

Price-: N/A

Benefits-: Provides essential hydration

Keep a normal temperature. Lubricate and cushion joints. Protect your spinal cord and other sensitive tissues. Get rid of wastes through urination, perspiration, and bowel movements.

50. Nettle

Best Place to Buy-: Organic Market

Price-: $10 for half a pound*

Benefits-: Helps regulate bile secretion

Stinging nettle has been used for hundreds of years to treat painful muscles and joints, eczema, arthritis, gout, and anemia. Today, many people use it to treat urinary problems during the early stages of an enlarged prostate (called benign prostatic hyperplasia or BPH).

51.  Tuna

Best Place to Buy-: Local Fish Market

Price-: $5 for half a pound*

Benefits-: High protein

Tuna is especially abundant in omega 3 fatty acids. They’re brilliant for the body and are thought to help lower cholesterol, boost brain function and improve eye health. It’s an excellent source of vitamin B12. Tuna is rich in vitamin B12, a form of B vitamin responsible for helping the body form new red blood cells.

52. Eggplant

Best Place to Buy-: Grocery Store

Price-: $1 each*

Benefits-: Prevents diabetes and improves cardiovascular function

Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage. It’s also high in natural plant chemicals called polyphenols, which may help cells do a better job of processing sugar if you have diabetes.

53. Shrimp

Best Place to Buy-: Local Fishmonger

Price-: $9/lb*

Benefits-: Maintains muscle mass

Shrimp is a commonly eaten seafood and a lean source of protein. While the amount of calories in shrimp is low, the number of key nutrients is high. These nutrients include vitamin B12, which helps form red blood cells and maintain nervous system function, and selenium, a mineral that helps protect cells from damage.

54. Apricots

Best Place to Buy-: Farmer’s Marke

Price-: $3/lb

Benefits-: Protects the eyes

Apricots are a great source of many antioxidants, including beta carotene and vitamins A, C, and E. What’s more, they’re high in a group of polyphenol antioxidants called flavonoids, which have been shown to protect against illnesses, including diabetes and heart disease. Since apricots are rich in various nutrients they help to reduce the risk of macular degeneration, infections, and cataracts and also improve immunity.

55. Beans

Best Place to Buy-: Costco

Price-: $0.80*

Benefits-: Protects the joints

Beans are a great source of fiber. That’s important because most Americans don’t get the recommended 25 to 38 grams each day. Fiber helps keep you regular and seems to protect against heart disease, high cholesterol, high blood pressure, and digestive illness. Enjoying beans daily will strengthen your nutrient intake—allowing you to embrace better health and well-being! On top of that benefit from their higher protein content – making them the ideal supplement for those looking to build or maintain muscle mass.

56. Carrots

Best Place to Buy-: Farmer’s Market

Price-: $1.50/lb*

Benefits-: Increases strength and growth of hair and nails

Carrots are full of benefits—they may promote healthy vision, balance your blood sugar, help with weight management, lower your risk of cancer, regulate blood pressure, reduce heart disease, improve immunity, and boost brain health. You won’t regret incorporating more of this vegetable into your diet. Eating carrots in moderation is good for your health. Eating carrots in excess, however, can cause a condition called carotenemia. This refers to yellowish discoloration of the skin because of the deposition of a substance called beta-carotene that is present in carrots.

57. Artichokes

Best Place to Buy-: Farmer’s Marke

Price-: $*

Benefits-: Helps relieve constipation

Artichoke is also commonly consumed as a food. It contains chemicals that can reduce nausea and vomiting, spasms, and gas. These chemicals have also been shown to lower cholesterol and protect the liver. People commonly use artichoke for indigestion and high levels of cholesterol or other fats in the blood. Artichokes are a great source of fiber, which can help keep your digestive system healthy by promoting friendly gut bacteria, reducing your risk of certain bowel cancers, and alleviating constipation and diarrhea. Artichokes contain inulin, a type of fiber which acts as a prebiotic.

58. Cranberries

Best Place to Buy-: Organic Marke

Price-: $2.80 per pound

Benefits-: Contains antioxidants, can prevent UTIs, reduce inflammation

Many people consider cranberries to be a superfood due to their high nutrient and antioxidant content. In fact, research has linked the nutrients in cranberries to a lower risk of urinary tract infection (UTI), the prevention of certain types of cancer, improved immune function, and decreased blood pressure.

59. Celery

Best Place to Buy-: Organic Marke

Price-: $1.70 per stalk

Benefits-: Helps with digestion and constipation, provides blood sugar management

This green veggie is loaded with vitamins, minerals, antioxidants, and phytonutrients. Celery helps reduce cancer risk and lower inflammation and blood pressure. In addition, it can promote cardiovascular, digestive, sexual, and joint health. Celery also helps treat vitiligo, kidney stones, diabetes, and asthma. Celery is a great source of important antioxidants. Antioxidants protect cells, blood vessels, and organs from oxidative damage. Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk.

60. Coconut Oil

Best Place to Buy-: Whole Food

Price-: $10-$20

Benefits-: Fat burning, seizure reduction, antimicrobial effects

Coconut oil has many nutrients that can contribute to your health and to a good diet. It’s full of fatty acids that your body needs and may help improve cognitive function, metabolism, and hair and skin health.

61. Fermented Eggs

Best Place to Buy-: Amazo

Price-: $6-$12 per pound

Benefits-: Gut health, strengthens the immune system, improves digestion

Fermented eggs can assist enhance (or reduce) the acidity of gastric secretions if the stomach’s production of hydrochloric acid is low (or high). Simple to Digest- The act of fermenting enables the components that make digestion difficult to break down. Fermented eggs are unlike pickled eggs preserved in vinegar. Fermented eggs are preserved in a salt-brine solution. The salt brine, plus added starter culture, create an anaerobic environment for good bacteria on the surface of the eggs to develop, thereby producing healthy probiotic bacteria to feed your gut.

62. Goat Milk

Best Place to Buy-: Local Farmers

Price-: $5 per gallon*

Benefits-: Contains Vitamin A and other nutrients and minerals

Goat milk may provide 35% of the daily calcium needed in a cup. At the same time, a cup of goat milk may provide 20% of the daily needs of vitamin B2. It also contains phosphorus and high level of vitamin B12 and potassium. If you have any bone-related problems consult your doctor and do not self-medicate. Goat milk contains more calcium and vitamins A and B6 than cow milk. It promotes heart and bone health, reduces inflammation, may relieve anxiety, and helps prevent anemia.

63. Brown Rice

Best Place to Buy-: Organic Market

Price-: $3-$6 per pound*

Benefits-: Has fiber and magnesium, reduces risk of heart disease

Brown rice is a rich source of phenols and flavonoids, two types of antioxidants that help reduce damage to cells and reduce the risk of premature aging. Brown rice also provides you with many vitamins and minerals: Calcium. Iron. Brown rice can indeed aid weight loss, and it is because of the high fiber content. Fiber helps in keeping you fuller for a longer period, and also helps in regulating hormones involved in appetite control, thus reducing the level of hunger hormones.

64. Cockles

Best Place to Buy-: Fresh Direct

Price-: $9 per wild pound*

Benefits-: High in protein, B12, and omega-3 fatty acids

Their benefits are numerous and more are being found. Quite notably they can help protect the heart and are believed to reduce the risks of developing some forms of cancers. Cockles & Omega-3 Eating foods which are naturally rich in omega-3 remains the best way for health conscious consumers to up their intake. Another major benefits they bring to our health is that cockles are excellent to combat anemia, because they are rich in iron, además, improve the condition of the bones and muscles, It is a highly recommended food for athletes.

65. Organ Meats

Best Place to Buy-: Local Butcher

Price-: $3-$15 per pound*

Benefits-: High in vitamins, minerals, and nutrients

Eating organ meat will increase your blood’s iron count. People with iron deficiencies can eat organ meats (especially liver) to increase their energy levels. Riboflavin, also known as Vitamin B2, is an important member of the B-Vitamin family that appears to protect the body against certain types of cancer. Correspondingly organ meats are first-class nutrient suppliers and a natural supplement. Accordingly, offal is packed with nutrients, especially B and A, D, E vitamins, copper, zinc, iron, magnesium, folic acid, and selenium. Thus, organ meat offers benefits that can complement virtually any diet.

66. Brussels Sprouts

Best Place to Buy-: Organic Market

Price-: $1 per cup*

Benefits-: Can protect against multiple kinds of cancer, boost your immune system

Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. Crunchy veggies like Brussels sprouts may also help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease, and diabetes. Eating Brussels sprouts along with other good sources of fiber — like other vegetables, fruits, and whole grains — can help you meet your fiber needs. Brussels sprouts are high in fiber, which can promote regularity, support digestive health, and reduce the risk of heart disease and diabetes.

67. Mackerel

Best Place to Buy-: Organic Market

Price-: $13.5 per pound*

Benefits-: High in antioxidants and fatty acids, help with post-workout recovery

Mackerels, being oily fish, have high amounts of omega-3s. These good fats are known to reduce blood pressure and decrease the levels of cholesterol in your body. Studies have shown that those who eat mackerel regularly have lower blood pressure and less cholesterol in their blood.

68. Crab

Best Place to Buy-: Organic Market

Price-: $120 per 2 dozen*

Benefits-: Has selenium, B-12, omega 3s, and anti-inflammatory properties

Crab is packed with protein, which is important for building and maintaining muscle. Crab also contains high levels of omega-3 fatty acids, vitamin B12, and selenium. These nutrients play vital roles in improving general health while helping prevent a variety of chronic conditions. There are plenty of amazing health benefits of eating crabs. Crab meat satisfies hunger and is high in omega-3 fatty acids as well. Copper, zinc and selenium, which are found in crab, are said to help enhance the immune system. These nutrients are essential for boosting overall health.

69. Tarka Dal

Best Place to Buy-: Amazon

Price-: $2-$5*

Benefits-: Can improve digestion and bone health, can reduce bad cholesterol

During tadka or tempering, the fat content is satiated by the oil. And when heated with the spices, a breakdown occurs and the released vitamins are absorbed by the oil or ghee. This, when consumed, makes it easier for the body to process these vitamins, or in other words, it is more bioavailable. Mustard seeds or sarso have anti-inflammatory properties that relieve conditions like arthritis and muscle pain, et al. Moreover, various antioxidants present in it help boost immunity system that helps to fight infections.

70. Doner Kebab Meat

Best Place to Buy-: Local Turkish Restaurant/Seller

Price-: $2-$10*

Benefits-: Contains phosphorus, which helps bone growth and oral health

Zinc – A single portion of doner kebab meat contains 79% of recommended Zinc, a micronutrient that strengthens your immune system. It’s also responsible for DNA creation, protection of eyesight, the ability to process information, and more.

71. Sashimi

Best Place to Buy-: Local Japanese Restaurant/Seller

Price-: $20-$50*

Benefits-: Promotes heart health, regulates inflammation, high in protein

Sashimi is also known to be high in antioxidants, which can help protect your body against cancer and other diseases. Additionally, sashimi is a good way to get your daily dose of fish if you are trying to eat more seafood as part of a healthy diet. Sashimi is very healthy given that it is predominantly made of protein and contains omega-3 fatty acids and other essential vitamins. Given that it is not cooked with sauces and oil and is only dipped in soy sauce, which is a very low-calorie condiment, this is one of the cleanest meals you can have when eating out.

72. Kefir

Best Place to Buy-: Whole Foods

Price-: $3.12 per 32-oz. jar*

Benefits-: Helps with constipation, improves digestion and bone health

Kefir has potent antibacterial properties

This includes the probiotic Lactobacillus kefiri, which is unique to kefir. Studies demonstrate that this probiotic can inhibit the growth of various harmful bacteria, including Salmonella, Helicobacter pylori, and E. coli. It’s no surprise kefir is a popular beverage for supporting digestive health. The product contains around 30 unique species of probiotics, “good bacteria” that are known to improve gut health and that may aid the body’s digestive processes.

73. Pate

Best Place to Buy-: Whole Foods

Price-: $30-$70*

Benefits-: High in cobalamin, which helps your body regenerate

Adding pâté to your diet boosts your micronutrient intake, which offers some health benefits, but it also increases your intake of fat and cholesterol. Consume pâté in moderation as a treat, but don’t make it a daily part of your diet. Liver and liver products, such as liver pâté and liver sausage, are a good source of iron, as well as being a rich source of vitamin A. You should be able to get all the vitamin A you need from your daily diet.

74. Pineapple

Best Place to Buy-: Organic Market

Price-: $2*

Benefits-: Aids digestion, boosts the immune system, eases sweet cravings

The vitamins and minerals in pineapple could help shorten viral and bacterial infections and strengthen your bones. There’s also a little evidence that pineapple may help prevent cancer and even help fertility by improving the quality of sperm. Bromelain, the digestive enzyme in pineapple, has anti-inflammatory and pain-relieving properties. This helps when you have an infection, like sinusitis, or an injury, like a sprain or burn. It also offsets the joint pain of osteoarthritis. The vitamin C in pineapple juice also keeps inflammation levels low.

75. Fermented Fish

Best Place to Buy-: Surstromming

Price-: $50-$100*

Benefits-: Antioxidants stimulate the immune system, lower blood pressure, and control blood sugar

Fermented fish has been found to have especially high levels of EPA and DHA, as well as antioxidants and essential nutrients. They are an excellent source of iron, calcium, and certain B vitamins. However, due to their high salt content, these goods have a limited nutritional value and should not be ingested in significant amounts.

76. Pickles

Best Place to Buy-: Organic Market

Price-: $2-$5*

Benefits-: Fights free radicals, high in beta-carotene, can improve gut health

Fermented pickles are full of good bacteria called probiotics, which are important for gut health. Fights diseases. Cucumbers are high in an antioxidant called beta-carotene, which your body turns into vitamin A. Pickles can help in reducing blood sugar level and improves blood hemoglobin in diabetic patients. Pickles directly helps to control diabetes. In fact, it is the presence of acetic acid which helps in the control of sugar. But, you must be careful of salted pickles as that can increase blood pressure.

77. Chicken Skin

Best Place to Buy-: Local Butcher

Price-: $4 per pound of chicken*

Benefits-: Contains heart-healthy fats, stimulates hair and skin growth, regulates metabolism

Chicken Skin is High in Unsaturated Fats.This is what doctors call “the good kind” of fat. It’s what you should include in your diet (but still in moderation!) because they benefit your heart health. Here’s another surprise: Unsaturated fats can help lower blood pressure and cholesterol.

78. Saki

Best Place to Buy-: Liquor Store

Price-: $7-$30 per bottle*

Benefits-: Improves gut health because of its lactobacillus

Furthermore, it has been reported that sake kasu and its components of protein and peptides have many benefits such as promoting blood alcohol metabolism, suppressing blood pressure increase, reducing cholesterol, lowering blood triglycerides, and warming the body by improving blood flow. Saké has been found to help stimulate the heart and improve blood circulation. Studies have also shown that saké increases the amount of HDL-C (good cholesterol), which seems to help protect against cardiovascular diseases.

79. Noni

Best Place to Buy-: Amazon

Price-: $3 per pound*

Benefits-: Contains antioxidants and fiber, has been used for centuries in Samoan culture to treat illnesses

Noni juice is derived from a Southeast Asian fruit. It’s particularly rich in vitamin C and may offer anti-inflammatory and antioxidant benefits — such as pain relief and improved immune health and exercise endurance. Noni juice may improve joint health, increase physical endurance, increase immune activity, inhibit glycation of proteins, aid weight management, help maintain bone health in women, help maintain normal blood pressure, and improve gum health.

80. Halva

Best Place to Buy-: House of Halva

Price-: $10-$20*

Benefits-: If made with sesame seeds, it is high in fiber and nutrients (though still sugary)

Furthermore, the addition of dried fruits and ghee to the halwa may boost its immunity. In addition to being an immunity booster, dry fruits are also rich in antioxidants and protein. Now that you know how healthy Gajar Ka Halwa is, let’s quickly have a look at its recipe as well.Gajar ka halwa is a healthy dessert we all must-have. This is because the basic ingredient in gajar halwa is carrots. Carrots are loaded with vitamin A, vitamin C, vitamin K and fibre. The milk in halwa adds calcium and protein to the dish.

81. Cabbage

Best Place to Buy-: Farmer’s Market

Price-: $1 per piece*

Benefits-: Packed with nutrients

Cabbage, which also contains calcium and vitamin K, is essential for maintaining healthy bones and teeth. While vitamin K encourages fat breakdown and blood clotting, calcium also assists to improve neuron function. Bok choy has 16% calcium and 64% vitamin K in a cup.

82. Lamb

Best Place to Buy-: Local butcher shops

Price-: $2.90-3.50 per pound*

Benefits-: Benefits muscle health

Lamb may promote the growth and maintenance of muscle mass and improve muscle function, stamina, and exercise performance. As a rich source of highly available iron, lamb may help prevent anemia.

83. Pine Nuts

Best Place to Buy-: Walmart, Whole Food

Price-: $1.44 per ounce

Benefits-: Helps increase energy levels and improve appearance of skin

Pine nuts can increase your energy levels due to their protein, iron, and magnesium. The antioxidant power of vitamin E contained in them may help keep your skin healthy and young in appearance. Additionally, regularly eating pine nuts or other seeds and nuts may help reduce the risk of diabetes and heart disease. Better heart health. Pine nut consumption is connected to lower levels of ‘bad’ LDL cholesterol in the blood and lower blood pressure, enhancing overall heart health.

84. Grapefruit Juice

Best Place to Buy-: Local farmer’s marke

Price-: $ 0.77 per pound

Benefits-: Aids in weight loss, prevents diabetes

Grapefruits, like oranges and other citrus fruits, are high in vitamin C. In fact, one whole, medium grapefruit provides you with 100% of your daily requirement for vitamin C, a powerful antioxidant that is great for your immune system and can help you fight off viruses and bacteria that can cause disease. Grapefruit juice and grapefruit can be part of a healthy diet. Grapefruit has vitamin C and potassium, nutrients your body needs to work properly.

85. Butter

Best Place to Buy: Walmart

Price: $5 per pack*

Benefits: Can lower the risk of obesity, diabetes, and heart problems

Butter contains vitamin D, a nutrient that is vital for bone growth and development. It also has calcium, which is essential for bone strength. Calcium also helps prevent diseases such as osteoporosis, a condition that makes bones weak and fragile. High-fat dairy products like butter have been linked to a reduced risk of obesity, diabetes, and heart problems.

86. Senna Tea

Best Place to Buy: Amazon

Price: $10 for 30 bags*

Benefits: Alleviates constipation

Senna tea is a popular way to relieve constipation, thanks to its effectiveness as a laxative. It’s also used to relieve hemorrhoid discomfort and to prep for colonoscopies. It’s been marketed as a weight loss or detox method, but senna tea shouldn’t be used to lose weight.

87. Barley

Best Place to Buy: Walmart, Whole Foods, local Farmer’s market

Price: $1.48 for 16 oz*

Benefits: Improves digestion thanks to its high fiber content

Barley is high in fiber, especially beta-glucan, which may reduce cholesterol and blood sugar levels. It may also aid weight loss and improve digestion. Whole-grain, hulled barley is more nutritious than refined, pearled barley. It can be substituted for any whole grain and easily added to your diet. Barley is highly beneficial when it comes to shedding those extra kilos.

88. Baked Beans

Best Place to Buy: Walmart

Price: $2.50 per can*

Benefits: Raises energy and is a great source of protein

Baked beans are high in protein, fiber, other nutrients, and beneficial plant compounds. They may improve gut health and cholesterol levels. Canned varieties are convenient but often high in added sugars, salt, additives, and BPA contaminants. Baked beans are a source of protein and are high in fibre.

89. Tomato Soup

Best Place to Buy: Walmart

Price: $1 per can*

Benefits: Rich in vitamins

Tomato soup is an excellent source of antioxidants, including lycopene, flavonoids, and vitamins C and E, among many others. Consuming antioxidants helps lower the risk of cancer and inflammation-related diseases, such as obesity and heart ailment. Aging is a factor that can cause skin discoloration and Vitamin B helps reversing the damages caused by aging.

90. Caviar

Best Place to Buy: Restaurants

Price: $65 to $85 for 1oz*

Benefits: Helps improve skin

Caviar is high in omega-three fatty acids. These fatty acids have been shown to help lower cholesterol levels. Caviar can also help to prevent heart disease as these omega-three fatty acids can help to reduce bad cholesterol levels and increase good cholesterol levels. Omega-3 fatty acids can help you achieve optimal heart health by consuming just one gram of caviar daily. These acids can lower the risk of blood clotting, help reduce your chance of a stroke or heart attack, and protect your arteries from hardening. Even the American Heart Association approves of this fishy egg.

91. Wasabi

Best Place to Buy: Amazon

Price: $3 for a 1.5-ounce tube*

Benefits: Helps maintain a healthy brain

Wasabi contains chemicals that may have anticancer effects and anti-inflammatory effects and may also slow blood clotting. People take wasabi by mouth for heart disease, cancer, stomach pain, indigestion, and many other conditions, but there is no good scientific evidence to support these uses. Wasabi is high in fiber and helps remove toxins, regulate bowel movements, and reduce constipation symptoms. It also promotes bile production to boost liver and gallbladder functioning. Nevertheless, consuming too much may cause acid reflux, diarrhea, or nausea in some individuals.

92. Coffee

Best Place to Buy: Walmart, Starbucks, etc.

Price: Varies*

Benefits: Increases energy levels

Caffeine is well absorbed by the body, and the short-term effects are usually experienced between 5 and 30 minutes after having it. These effects can include increased breathing and heart rate, and increased mental alertness and physical energy. Depending on the individual, these effects can last up to 12 hours. Low to moderate doses of caffeine (50–300 mg) may cause increased alertness, energy, and ability to concentrate.

93. Ghee

Best Place to Buy: Whole Foods

Price: $20 for one pound*

Benefits: Rich in Omega-3s, helps maintain a healthy cardiovascular system

Though ghee is rich in fat, it contains high concentrations of monounsaturated Omega-3s. These healthful fatty acids support a healthy heart and cardiovascular system. Studies show that using ghee as a part of a balanced diet can help reduce unhealthy cholesterol levels.As per studies, taking a small portion of ghee on a daily basis can boost overall health, strengthen bones and improve gut health. According to another research, it was found that the nutrients in ghee had a positive effect on the stomach ulcers and helped in several digestive ailments.

94. Mustard Greens

Best Place to Buy: Whole Foods

Price: $0.98 per fresh pound*

Benefits: Rich in vitamins, helps the immune system, eye, and heart health

Nutrition. Mustard greens contain many health-boosting antioxidants like beta carotene, which can protect your skin and lower risk factors of diabetes. The greens are also a great source of several B vitamins, including thiamine (B1,) niacin (B3,) and pyridoxine (B6.) Mustard greens are generally very safe to eat. However, as they’re high in vitamin K and contain oxalates, large amounts may trigger side effects in individuals who take blood thinners or have a high risk of oxalate-type kidney stones.

95. Sun-Dried Tomatoes

Best Place to Buy: Whole Foods, Costco, Local grocery store

Price: $4-$8 per jar

Benefits: High in potassium and vitamin C

Incorporating sun dried tomatoes into any meal is a smart way to stay healthy! These little gems are packed with nutrients and anti-oxidants (including lycopene) that are event believed to decrease the risk of certain cancers, neutralize free radicals and decrease inflammation. Bottom line. Sun-dried tomatoes are nutritious, versatile, and flavorful. They also have a long shelf life, which makes them a perfect pantry staple. They’re high in lycopene, vitamin C, provitamin A, and potassium — plus, they’re a good source of fiber.

96. Chili

Best Place to Buy: Local restaurants, Whole Foods (canned)

Price: $12*

Benefits: Can be really healthy and packed with antioxidants if you make it with the right ingredients

Studies show that the capsaicin in hot peppers can reduce inflammation and decrease the chances of heart disease. If you’re one of the many people in the world with obesity, you may be interested to know that chili peppers are thought to stimulate weight loss. Chili peppers reduce the damaging effects of low-density lipoprotein (LDL), which is your bad cholesterol. And capsaicin helps fight inflammation, which has been proven as a risk factor for heart issues.

97. Rosemary

Best Place to Buy: Local grocery stores, Walmart

Price: $2.08 per 0.75oz.*

Benefits: Boost immune system, improve blood circulation

The herb has been hailed since ancient times for its medicinal properties. Rosemary was traditionally used to help alleviate muscle pain, improve memory, boost the immune and circulatory system, and promote hair growth. However, one study in humans found that long-term daily intake of rosemary prevents thrombosis. In the lab, rosemary has been shown to have antioxidant properties.

98. Anchovies

Best Place to Buy: Walmart, Grocery stores, Amazon

Price: $2.34-$2.51 per pound*

Benefits: Contain healthy omega-3 fatty acids

Anchovies are loaded with protein, a crucial building block used within your body to repair tissue, create muscle mass, and boost metabolism. Anchovies are also an excellent source of: Omega-3 fatty acids. Omega-3s are very beneficial in terms of healthy joints, mental health, and maintaining good cholesterol levels. However, most anchovies that we consume are packed in oil and/or a lot of salt. If the oil is olive, all well and good.

99. Whey Protein

Best Place to Buy: GNC, Amazon, Aldi

Price: $20-$40*

Benefits: High in protein and amino acids, can help you gain weight

Whey protein is a supplement that people use alongside resistance exercise to help boost muscle protein synthesis and the growth of lean muscle mass. Other possible benefits include helping with weight loss and lowering cholesterol. Milk is made of two proteins, casein and whey. Excessive consumption of a particular nutrient can do more harm than good. High doses of whey protein can lead to an increased intake of protein and can lead to a deficiency of other essential nutrients. Therefore, while you consume whey, it is important to keep a check on other nutrients as well.

100. Cashews

Best Place to Buy: Grocery stores, Amazon

Price: $15 per pound*

Benefits: Promote heart health, sugar control, and even weight loss

Cashews are rich in fiber, protein, and healthy fats. They also contain a variety of vitamins, minerals, and health-protective beneficial plant compounds. Similarly to nuts, cashews may promote weight loss, blood sugar control, and heart health. However, there’s less research on cashews than on other nuts. Cashew nuts are a good source of protein, fat, fiber, and minerals like magnesium, zinc, and selenium.

101. Gruyere Cheese

Best Place to Buy: Whole Foods, Swiss import stores

Price: $15-$20 per pound*

Benefits: High in calcium, can improve digestive and bone health

Gruyere cheese is an excellent source of calcium, with nearly1010 mg in 100 grams. In addition, it is manufactured from cow’s milk, making it a very rich source of calcium and can help build strong bones and teeth. You could grate it to serve with pasta or salads, as it is not too overpowering. If you are serving it as part of a cheeseboard, try to include fruits such as pears, apples, and grapes. The sweetness of these fruits is excellent against the nuttiness of the cheese. Cut it into thin slices that your guests can enjoy.

102. Kamut

Best Place to Buy: Terramar Imports

Price: $7-$10*

Benefits: Aids in digestion, keeps you feeling full, supports brain health

Kamut has a high nutritional profile. It has many benefits, including improved gut health, lower cholesterol and blood sugar, reduced risk of heart diseases and diabetes, and a better immune system. In addition, it is healthier than modern wheat since it is untouched by hybridisation and modification. Khorasan wheat, also known as kamut, is a high-fiber, nutrient-dense grain that is linked to health benefits. Kamut may be especially beneficial for reducing blood sugar levels and heart disease risk factors like LDL (bad) cholesterol.

103. Amaranth

Best Place to Buy: Amazon, Whole Foods

Price: $1-$2 per pound*

Benefits: High in Vitamin C, which is a must-have for your body’s healing process

Amaranth is rich in antioxidants, including gallic acid and vanillic acid. Antioxidants help fight free radicals, which are damaging byproducts of normal cellular activity, helping to reduce everything from signs of aging to heart disease. It is also rich in fiber content which smoothens digestion. It normalizes blood sugar and cholesterol levels. Summary- People suffering from cholesterol accumulation should incorporate Amaranth into everyday meals. It will help to lower cholesterol levels.

104. Sprouted Whole Grain Bread

Best Place to Buy: Grocery stores, Whole Foods, Amazon

Price: $4-$6 per loaf*

Benefits: Increased vitamins and minerals when compared to other bread

“This germinating process breaks down some of the starch, which makes the percentage of nutrients higher. It also breaks down phytate, a form of phytic acid that normally decreases absorption of vitamins and minerals in the body. So sprouted grains have more available nutrients than mature grains,” Sprouted grain bread is better not only because it uses the whole grain, but the process sprouted grains go through actually breaks down the proteins and carbohydrates in the grain, increasing vitamin content to the consumer.

105. Sunflower Seed Butter

Best Place to Buy: Trader Joe’s, Whole Foods

Price: $4-$6 per jar*

Benefits: High in vitamin E, protein, healthy fats, and magnesium

Just one tablespoon of sunflower seed butter supplies nearly a quarter of your body’s daily requirement for vitamin E. Sunflower seed butter is also a great source of protein, healthy fats, and magnesium. Spread it on toast, drizzle it on pancakes or waffles, or add a spoonful to oatmeal or a smoothie.

106. Cranberry Juice

Best Place to Buy: Grocery stores, Whole Foods

Price: $4-$8 per gallon*

Benefits: Has antioxidants and Vitamin C, can help maintain a healthy bladder

Cranberry juice is rich in vitamin C, which helps keep your immune system healthy and functioning properly. It fights against oxidative stress from free radicals and helps kill harmful bacteria. Some studies also link low vitamin C intake to poor immune function. It may also help prevent UTIs, support a healthy gut, and help manage some chronic conditions, like heart disease and rheumatoid arthritis.

107. Turkey

Best Place to Buy: Butcher, Grocery store

Price: $1.35-$1.44 per pound*

Benefits: Has minerals and B vitamins, can support heart health, high in protein, low in fat

Turkey is a great source of protein. The body uses protein to build and repair bones, muscles, cartilage, skin, blood, and tissue. Protein is a macronutrient, which means that your body needs a lot of it. Your body can’t store protein, so you need to consume it every day. Turkey is a popular meat that boasts high-quality protein, B vitamins, selenium, zinc, and phosphorus. It may support various aspects of health, including muscle growth and maintenance, due to its rich supply of nutrients.

108. Pacific Cod

Best Place to Buy: Walmart, Grocery stores

Price: $6-$8 per pound*

Benefits: Low in fat, rich in minerals and vitamins, can improve heart health

The vitamins, minerals, and healthy fats found in cod provide significant health benefits. It’s rich in vitamin B12, which is an important part of your body’s nerve and blood cells. Vitamin B12 also helps prevent anemia by keeping your red blood cells in good condition. Cod is both a nutritious and flavorful fish loaded with lean protein, vitamins, and minerals. Although lower in omega-3s than fatty fish, cod can still be part of a healthy diet. Cod contains less mercury than some seafood.

109. Bone Broth

Best Place to Buy: Grocery stores, Walmart, Amazon

Price: $6-$12 per container*

Benefits: Anti-aging, can improve joint health and immune function, “highly nutritious”

Bone broth is a rich, nutritious food that contains protein, collagen, and minerals like iron, calcium, magnesium, and phosphorus. It may help improve bone and joint health, promote weight loss, and improve your hair, skin, and nails. However, it is best consumed in moderation — about one cup per day. The use of bone broth daily has been shown to decrease appetite due to the high protein content, thus many have noticed weight loss as a side effect.

110. Bison

Best Place to Buy: Specialty butchers

Price: $4.80 per pound*

Benefits: Can benefit heart health, has omega-3s and linoleic acid

In addition to its relatively high vitamin B content, bison is a good source of iron, as well as an excellent source of selenium and zinc, with one raw 4-ounce (113-gram) serving providing 13%, 31%, and 35% of the DV for each mineral, respectively.

111. Oolong Tea

Best Place to Buy: Grocery stores, Specialty shops, Amazon

Price: $5-$10*

Benefits: Stimulates fat and calorie burning, can improve sleep and brain function

Studies show oolong tea stimulates fat burning and increases the number of calories your body burns by up to 3.4%. Oolong tea is high in an amino acid called L-theanine, which studies show has cognitive effects like improved brain activity, better sleep quality, and reduced stress and anxiety.

112. Apples

Best Place to Buy: Local grocery store, Whole Foods

Price: $1.31 per pound*

Benefits: Can reduce your risk of chronic diseases, improve gut health and weight loss

Research shows the antioxidants in apples can slow the growth of cancer cells. And they can protect the cells in your pancreas, which can lower your chances of type 2 diabetes. Scientists also give apples credit for helping: Your lung strength. The phytochemicals and fiber in apples have antioxidant effects that may protect a cell’s DNA from oxidative damage, which is a precursor to cancer.

113. Tart Cherries

Best Place to Buy: Local grocery store, Whole Foods

Price: $1-$3 per pound*

Benefits: Lower cholesterol and triglycerides, can reduce belly fat and heart disease

Research shows that tart cherries may provide many benefits to your heart, such as lowering cholesterol and triglycerides, reducing inflammation and improving belly fat. All of these correlate with heart disease. There is some evidence to suggest that regularly eating cherries or drinking cherry juice may benefit a person’s heart health, boost sleep quality, and lower inflammation. People with specific conditions, such as high blood pressure or gout, may find them especially helpful.

114. Black Sapote

Best Place to Buy: YP Farms, MiamiFruit

Price: $30 per pound*

Benefits: High in vitamin C, potassium, and fiber

Black sapote can be considered as a good source of potassium as it contains about 350mg of the crucial mineral. It plays a vital role in muscle development, maintains fluid-electrolyte balance and controls the heart’s electrical activity. It is tasteful and beneficial for human health as the fruit has a rich vitamin C source, 100 gram serving of the fruit contains 19 mg of Vitamin C, 39 mg of Calcium. The black sapote fruit is not harmful and poisonous as well as prevents hair fall. However, its fame among fruit lovers is still growing.

115. Sauerkraut

Best Place to Buy: Local grocery stores, Whole Foods

Price: $6-$12*

Benefits: Has vitamins and probiotics, can aid in the digestive process and encourage weight loss

Sauerkraut promotes healthy gut flora and may increase the absorption of mood-regulating minerals from your diet. Both of these effects help reduce stress and maintain brain health. Sauerkraut is rich in probiotics that promote digestion, absorption of vitamins and minerals, and prevent constipation.

116. Squash

Best Place to Buy: Local grocery stores, Whole Foods

Price: $3-$5 per unit*

Benefits: Contains a huge nutritional profile, can fight dehydration, aid gut health

The antioxidants in squash can play an important role in reducing oxidative stress. In turn, this may help with cancer prevention. The vitamin C and beta-carotene found in squash may help to slow the progression of macular degeneration and reduce the chances of related vision loss. Squash are good sources of vitamin A, C, and B vitamins; they’re high in antioxidants; and they’re rich in minerals such as potassium, magnesium, and manganese. And, of course, as whole plant foods, they’re also rich in fiber and water, making them both hydrating and good for the gut.

117. Teff

Best Place to Buy: Amazon, Whole Foods

Price: $0.38 per ounce*

Benefits: Can regulate digestion and ease constipation, low G.I.

Teff is said to be extremely high in iron, an essential mineral that carries oxygen throughout your body via red blood cells ( 15 ). In fact, intake of this grain is linked to decreased rates of anemia in pregnant women and may help certain people avoid iron deficiency. Teff has a high fiber content per serving. When cooked, teff has a lower glycemic index compared to other grains, preventing blood sugar spikes. For those with diabetes, teff, along with other grains, should be consumed in moderation. Teff is only 3% fat, and contains the essential omega 6 and omega 3 fatty acids.

118. Brazil Nuts

Best Place to Buy: Local grocery stores, Whole Foods

Price: $15-$16 per pound*

Benefits: Nutritional powerhouses, can help reduce bad cholesterol

Brazil nuts are nutritional powerhouses, providing healthy fats, antioxidants, vitamins, and minerals. They’re particularly high in selenium, a mineral with potent antioxidant properties. Eating Brazil nuts may reduce inflammation, support brain function, and improve your thyroid function and heart health. Eating just two Brazil nuts a day can help to maintain or increase your selenium intake as effectively as a supplement. Selenium is necessary for healthy thyroid function. Getting enough selenium in your diet can help to reduce your risk of Hashimoto’s disease, Graves’ disease, and thyroid cancer.

119. Kale

Best Place to Buy: Local grocery store, Whole Foods, Trader Joe’s

Price: $1-$2 per bunch*

Benefits: Vitamin C, fiber, and other vitamins and minerals link kale to increased weight loss and improved heart health

Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures. This vegetable offer health benefits, including supporting the immune system, regulating blood pressure and potentially reducing the risk of various types of cancer.

120. Sardines

Best Place to Buy: Local grocery stores, Whole Foods, Amazon

Price: $1-$5 per can*

Benefits: Contain omega-3s, which protect your cardiovascular system

Adding sardines to a balanced diet can help improve blood vessel function, ease inflammation, and more. A Harvard study found that consuming just one to two servings of sardines every week provides enough omega-3 fatty acids to reduce your chances of heart disease by more than one-third. Sardines contain potassium, zinc, and magnesium, which have been observed to lower blood pressure.

121. Wheatgrass

Best Place to Buy: GNC, Whole Foods, Trader Joe’s, Amazon, local health stores

Price: $15-$20 per pound*

Benefits: Aids in digestion, can reduce bloating, gas, and other stomach problems

Wheatgrass contains enzymes that help your body to break down food and absorb nutrients, which may aid in good digestion. Drinking wheatgrass juice may also help to detoxify your system, leading to reduced bloating, gas, and stomach upset. Wheatgrass is a superfood packed with nutrients and antioxidants. It may help boost your immune system, aid in digestion, and give you energy .

122. Macadamia Nuts

Best Place to Buy-: Whole Foods

Price-: $25 for a one pound bag*

Benefits-: Improves gut health and is loaded with antioxidants

Macadamia nuts are rich in vitamins, minerals, fiber, antioxidants, and healthy fats. Their potential benefits include weight loss, improved gut health, and protection against diabetes, metabolic syndrome, and heart disease. Research has shown that they can help protect the brain, lower the risk of heart disease, and stave off hunger, among other things. Some people use macadamia nut oil in cooking as it is high in beneficial fats.

123. Trout

Best Place to Buy-: Local seafood market

Price-: $13 per pound*

Benefits-: Very rich in protein

Trout is a lean protein, and the omega-3 fatty acids are known to help with your brain, memory, reducing inflammation, and helping you to not have heart disease later on in life. Both wild and farm-raised rainbow trout have fat, but the wild variety has half the fat as farm-raised. The total fat content for wild rainbow trout is 2.94 grams, with a breakdown of 0.614 grams of saturated fat, 0.96 grams monounsaturated fat, and 1.05 grams of polyunsaturated fat.

124. Marmite

Best Place to Buy-: Amazon

Price-: $8 per jar*

Benefits-: Helps relieve the symptoms of anxiety and ADHD

Marmite contains magnesium, which scientists recently showed can help us sleep. The mineral relaxes muscles and calms nerves, which makes falling asleep easier. A heaped teaspoon of Marmite gives you 10 per cent of your recommended daily allowance (RDI) of magnesium. Folic acid and vitamin B12 help to make red blood cells. A 2017 study at the University of York found that Marmite’s B vitamins may increase levels of a brain-calming neurotransmitter. Marmite is also rich in magnesium, which has a raft of functions in the body and may improve sleep quality.

125. Lentils

Best Place to Buy-: Farmers market or supermarket

Price-: $ 0.30 per pound*

Benefits-: Great for managing blood pressure and cholesterol

Studies suggest that regularly eating lentils promotes good health and reduces your risk of chronic diseases such as diabetes, obesity, heart disease and cancer, including breast cancer. The plant-based compounds (polyphenols) in lentils may have especially powerful effects. A single serving meets 32% of the fiber you need each day. It can lower cholesterol and protect against diabetes and colon cancer. A daily dose of fiber pushes waste through your digestive system and prevents constipation, too. The potassium, folate, and iron in lentils also provide lots of benefits.

126. Red Wine

Best Place to Buy-: Supermarket or winery

Price-: Varies

Benefits-: Regulates blood sugar and is rich in antioxidants

Resveratrol might help prevent damage to blood vessels, reduce low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) and prevent blood clots. Drinking red wine in moderation may have certain health benefits, including boosting heart, gut, and brain health. This is because it contains compounds with antioxidant, anti-inflammatory, and lipid-improving effects.

127. Escargot

Best Place to Buy-: Restaurants

Price-: $13 per dozen to $15 per dozen of snails*

Benefits-: Increase serotonin

In addition to being rich in protein, snails are basically free of fat, carbohydrates, and sugar (the sauce they’re served in is another story, though on their own, these guys are as healthy as it gets). Snails are also rich in iron, magnesium, and other healthy minerals. Snails are also good sources of iron, calcium, Vitamin A, and a number of other minerals. Vitamin A helps your immune system fight off diseases and strengthens your eyes.

128. Dragon Fruit

Best Place to Buy-: Farmer’s market

Price-: $10 per fruit*

Benefits-: Rich in antioxidants

It can strengthen your immune system. Dragon fruit is high in vitamin C and other antioxidants, which are good for your immune system. It can boost your iron levels. Iron is important for moving oxygen through your body and giving you energy, and dragon fruit has iron.

129. Beets

Best Place to Buy-: Walmart

Price-: $2.50 per bunch*

Benefits-: Lowers cholesterol and improves gut health

Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. “Beets are unique for their cardiovascular and heart health benefits,” says registered dietitian Sarah Thomsen Ferreira, RD. “Due to a combination of compounds found in beets, they are able to enhance blood flow, improve the health of arteries, support lower homocysteine levels and reduce LDL cholesterol.”

130. Bloody Mary

Best Place to Buy-: Bars, restaurants

Price-: $6*

Benefits-: Contains antioxidants

In addition to electrolytes, sodium, potassium, and Vitamin C, tomatoes also contain lycopene, which is high in antioxidants. Lycopene helps to combat the toxins in the liver (like the toxins that you consumed while drinking the night before.) Bloodymary is known for its digestive qualities as well. It contains a lot of fiber like celery and tomato pulp which can help your body with digestion.

131. Yellow Mustard

Best Place to Buy-: Walmart

Price-: $1.48 per 8 oz bottle*

Benefits-: Reduces ‘bad’ cholesterol and increases ‘good’ cholesterol

Mustard is good for you because it contains several antioxidants that provide various health benefits including anti-cancer, antibacterial, antiviral, antifungal, anti-inflammatory, and wound-healing properties. 1 Mustard is a low-calorie highly flavored condiment that can replace or augment more calorie dense options. Mustard has a lot of protein, fibre, vitamin C, and many of the vitamins in the B-complex group. Mustard is good for your health in many ways. It can help with muscle pain, ringworm, and breathing problems, and it can also be used to treat cancer and diabetes.

132. Lobster

Best Place to Buy-: Seafood market or restuarant

Price-: $35 to $120 per pound*

Benefits-: Prevents heart disease

Lobsters are a great source of selenium and also contain omega-3 fatty acids. They can help protect against thyroid disease, depression, and anemia. Lobster can serve as the main source of protein in a meal. Defrost frozen lobster in the refrigerator, not at room temperature. “The high zinc content in lobster protects cell membranes, helps maintain collagen, and promotes speedy skin renewal.”

133. Basil

Best Place to Buy-: Walmart

Price-: $2.08. $2.77/oz*

Benefits-: Lowers blood pressure and has antioxidant and anti-inflammatory properties

Having antioxidants and anti-bacterial properties, basil helps maintain skin health, boosts digestion and detoxifies the body. It also helps in the prevention and cure of diseases like cancer, diabetes and other heart conditions. Fresh basil contains Vitamin A, Vitamin K, Iron, Manganese, Calcium, and essential oils.

134 . Konjac

Best Place to Buy-: Amazon

Price-: $5 for half a pound*

Benefits-: Appetite suppressant effect

Konjac products may have health benefits. For example, they may lower blood sugar and cholesterol levels, improve skin and gut health, help heal wounds, and promote weight loss.

135. Cloves

Best Place to Buy-: Aldi

Price-: $5 for jar*

Benefits-: Relieves pain, treats infection

This spice provides many nutrients that help in controlling sugar, reduce cholesterol and triglycerides, improve bone, liver, and gastric health, reduce pain, reduce risks of heart disease and cancer, and is also good for oral health.

136.Cherries

Best Place to Buy-: Aldi

Price-: $5 per tray*

Benefits-: Improves sleep quality

Cherries help inhibit oxidative stress and decrease inflammation by suppressing inflammatory proteins, which can help reduce symptoms related to arthritis. Plus, they can decrease uric acid levels in your body, making them especially beneficial for those with gout.

137. Hummus

Best Place to Buy-: Grocery Store

Price-: $10-20 for 2 pounds*

Benefits-: Prevents inflammation

Hummus is healthy enjoyed in moderation. Hummus is rich in nutrients, and research shows that people who regularly eat chickpeas tend to have higher intakes of fiber, polyunsaturated fatty acids, vitamins and minerals.

138. Fig

Best Place to Buy-: Grocery Store

Price-: $7 per 1 pound*

Benefits-: Reduces the risk of cancer

It is a highly nutritious fruit. Its fibre, potassium, antioxidant content can help control blood pressure, aid digestion, help with your weight loss journey, protects your heart, prevents constipation, cures reproductive problems and may also support strong joints.

139. Brewer’s Yeast

Best Place to Buy-: Supermarket or drugstore

Price-: $6 (50 capsules)*

Benefits-: Improves skin quality

Brewer’s yeast is a source of B vitamins and protein. It also contains chromium, which might help the body use insulin better and lower blood sugar levels. Brewer’s yeast also seems to increase enzymes in the stomach that could relieve diarrhea and improve the body’s defense against viral infections like the flu.

140 . Coconut

Best Place to Buy-: Walmart

Price-: $2.5 per coconut*

Benefits-: Promotes satiety

Coconut is rich in antioxidants, has powerful antibacterial properties, and may support better blood sugar control. However, coconut is very high in fat and calories, so be sure to moderate your intake if you are trying to lose weight or need to follow a low fat diet.

141. Matcha

Best Place to Buy-: Amazon, Japanese Market

Price-: $15 for half a pound of powder*

Benefits-: Strengthens the immune system

Components have unearthed a variety of benefits, showing that it can help protect the liver, promote heart health, and even aid in weight loss.

142. Bell Peppers

Best Place to Buy-: Any Supermarket

Price-: $3.85 for 3ct*

Benefits-: Good for the heart and the eyes

Peppers are also a good source of vitamin A and fiber. Bell peppers also have antioxidant properties, which may help to protect against diseases such as cardiovascular disease and some cancers.

143. Quinoa

Best Place to Buy-: Whole Foods

Price-: $7 per pound*

Benefits-: High in protein, complex carbohydrates

Quinoa is a great source of fiber. Fiber can prevent or treat constipation and may lower your risk of intestinal cancers.

144. Spirulina

Best Place to Buy-: Organic Market

Price-: $6*

Benefits-: Protects the liver

Spirulina has anti-inflammatory, antioxidant, antimicrobial, and cholesterol-lowering properties.

145. American Ginseng

Best Place to Buy-: Amazon

Price-: $60 for half a pound*

Benefits-: Improves cognition

American ginseng enhances the immune system. In theory, this improvement in immune function could help the body fight off infection and disease.

146. Broccoli

Best Place to Buy-: Farmer’s Market

Price-: $1.30/unit*

Benefits-: Promotes good digestion

Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as by reducing inflammation, improving blood sugar control, boosting immunity and promoting heart health.

147. Asparagus

Best Place to Buy-: Instacart

Price-: $6.20*

Benefits-: Promotes healthy pregnancies

Asparagus is also a good source of antioxidants like Vitamin A and Vitamin E. These antioxidants help the body fight off “free radicals,” or oxygen particles that cells produce as waste.

148. Bananas

Best Place to Buy-: Walmart

Price-: $0.90 each*

Benefits-: Great source of energy

Bananas are rich in the mineral potassium. Potassium helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells.

149. Lemons

Best Place to Buy-: Walmart

Price-: $0.30 each*

Benefits-: Increases ability to absorb iron

Lemons contain about 50 milligrams of vitamin C. Vitamin C helps your body make collagen for your skin, helps your body absorb iron, and supports your immune system

150 . Grapefruit

Best Place to Buy-: Safeway, Giant

Price-: $6/3lbs*

Benefits-: Protects against cardiovascular disease

One whole, medium grapefruit provides you with 100% of your daily requirement for vitamin C, a powerful antioxidant that is great for your immune system and can help you fight off viruses and bacteria that can cause disease.

151. Eggs

Best Place to Buy-: Farmer’s Market

Price-: $7/carton*

Benefits-: Promotes better concentration and memory

Eggs raise good cholesterol. Eating eggs leads to elevated levels of high-density lipoprotein (HDL) )

152. Peanut Butter

Best Place to Buy-: Walmart

Price-: $3.70*

Benefits-: Prevention of type 2 diabetes

One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid is shown to help maintain good cholesterol, blood sugar, and blood pressure.

153. Curry Powder

Best Place to Buy-: Indian Market

Price-: $4*

Benefits-: Protects against Alzheimer’s disease

Consuming curry powder may boost brain and digestive health, improve feelings of fullness, lower blood sugar levels, and provide antibacterial effects.

154. Pumpkin Seeds

Best Place to Buy-: Organic Market

Price-: $7*

Benefits-: Reduces stress and anxiety

Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal.

155. Milk

Best Place to Buy-: Whole Foods

Price-: $6*

Benefits-: Promotes bone growth

Milk provides protein and a range of vitamins and minerals, including calcium, which is vital for bone health.

156. Tomatoes

Best Place to Buy-: Farmer’s Market

Price-: $0.70*

Benefits-: Prevents cancer

They are especially high in lycopene, a plant compound linked to improved heart health, cancer prevention, and protection against sunburns.

157. Tofu

Best Place to Buy: Whole Foods

Price: $1.50/package*

Benefits: Promotes weight loss

Tofu also contains all the essential amino acids your body needs and is rich in minerals and vitamins, including calcium, manganese, iron and vitamin A.

158. Cocoa Powder

Best Place to Buy-: Supermarket

Price-: $9*

Benefits-: Reduces stress

Cocoa powder is rich in theobromine, which helps to reduce inflammation and can protect you from diseases such as heart disease, cancer, and diabetes.

159. Cantaloupe

Best Place to Buy-: Farmer’s Market

Price-: $3.30*

Benefits-: Improves night vision

The fiber, potassium, and vitamin C present in cantaloupe are vital nutrients for your heart health. Potassium can help to lower high blood pressure.

160. Lychee

Best Place to Buy-: Exotic Foods Market

Price-: $3.50*

Benefits-: Anti-fatigue

Lychees contain several healthy minerals, vitamins, and antioxidants, such as potassium, copper, vitamin C, epicatechin, and rutin. These may help protect against heart disease, cancer, and diabetes.

161. Chia Seeds

Best Place to Buy-: Whole Foods

Price-: $5*

Benefits-: Promotes digestion

They have a mild, nutty flavor and may help support weight loss and manage glucose and cholesterol levels.

162. Whole Grain Pasta

Best Place to Buy-: Walmart, Costco

Price-: $2.10/box*

Benefits-: Provides a feeling of satiety

Whole-wheat pasta as with all whole-grain products are known for their health-promoting properties, such as improved heart health, blood sugar control and weight management.

163. Bulgur

Best Place to Buy-: Health Food Store

Price-: $4.50*

Benefits-: Reduces the risk of inflammation

Fiber-rich foods like bulgur may reduce chronic disease risk, promote weight loss, and improve digestion and gut health.

164. Miso

Best Place to Buy: Local grocery stores, Aldi, Trader Joe’s, Safeway, Kroger

Price: $3-$10*

Benefits: Can support gut health, enhance the immune system, and promote vitamin levels

Lowers cholesterol: Miso comprises lecithin-rich soybeans. This plant-based substance helps strengthen blood vessels and reduce cholesterol. Improves mental health: Soybeans are also known to contain acetylcholine, which can aid memory, and vitamin B — which can help to ease stress. Miso soup is low calorie, low fat, and high in nutrient content.

165. Edamame

Best Place to Buy: Whole Foods, Trader Joe’s, local grocery stores

Price: $1-$3 per frozen pack*

Benefits: High in fiber and protein, can help keep you fuller for longer

High levels of LDL cholesterol, aka “bad cholesterol,” is associated with an increased risk of heart disease, stroke, and type 2 diabetes. Edamame, however, could help reduce your LDL cholesterol. Edamame is a good source of soy protein. Edamame can be a good weight loss food to add in your diet. Complete source of dietary protein: Edamame contains all 9 essential amino acids and is the only plant-based source of complete protein.

166. Chard

Best Place to Buy: Whole Foods, Kroger, local grocery stores

Price: $2-$3 per bunch*

Benefits: Rich in many different vitamins, minerals, and other nutrients

Chard contains 3 times the recommended daily intake of vitamin K and 44 percent of the recommended amount of vitamin A. This vegetable can help to combat cancer, reduce blood pressure, and enhance performance in sports. Swiss chard can be eaten raw or cooked. Swiss chard has the same nutritional value as some of its other leafy green friends. It’s an excellent source of vitamins K, A and C.

167. Licorice

Best Place to Buy: Walmart, Amazon, candy stores

Price: $6 per pound*

Benefits: Might be able to make your digestive system more efficient and ease constipation

Licorice root has been used in both Eastern and Western medicine to treat a variety of illnesses ranging from the common cold to liver disease. It acts as a demulcent, a soothing, coating agent, and as an expectorant, meaning it helps get rid of phlegm. Licorice root is promoted as a dietary supplement for conditions such as digestive problems, menopausal symptoms, cough, and bacterial and viral infections.

168. Shellfish

Best Place to Buy: Whole Foods, local grocery stores, seafood restaurants

Price: $22 per pound* (Oyster Price)

Benefits: High in amino acids, can reduce the risk of heart disease and support the immune system

A 3 ounce cooked serving of most fish or shellfish provides about one-third of the average daily recommended amount of protein. The protein in seafood is also easier to digest because it has less connective tissue than red meats and poultry. Shellfish — which can be divided into crustaceans and mollusks — are loaded with lean protein, healthy fats, and micronutrients. They may aid weight loss, boost immunity, and promote brain and heart health.

169. Walnuts

Best Place to Buy: Amazon, Walmart, Whole Foods, ALDI

Price: $10-$15 per pound*

Benefits: Can lower LDL, promote healthy weight management, improve brain function, and reduce your risk of heart disease

Walnuts are rich in antioxidants and healthy fats. They may reduce heart disease and cancer risk, as well as improve brain function and possibly slow the progression of Alzheimer’s disease. Many studies show that eating soaked walnuts everyday helps in controlling diabetes. It is best for people suffering from Type-2 diabetes. Walnuts are rich in antioxidants that prevent the growth of cancer cells in the body. Walnuts are an essential part of an anti-cancer diet.

170. Kimchi

Best Place to Buy: Korean restaurants, Whole Foods, Korean food stores

Price: $8-$15*

Benefits: High in antioxidants, can reduce your risk of various diseases if eaten sparingly

Because it’s a fermented food, it boasts numerous probiotics. These healthy microorganisms may give kimchi several health benefits. It may help regulate your immune system, promote weight loss, fight inflammation, and even slow the aging process. If you enjoy cooking, you can even make kimchi at home.

171. Pumpkin

Best Place to Buy: Amazon, Walmart, local grocery stores

Price: $2-$3 per can*

Benefits: Can aid in digestion, as it is high in fiber and other nutrients

Pumpkin provides calcium, potassium, and magnesium, which can help keep your heartbeat regular and your blood pressure low. The fiber in pumpkin can also play a part in lowering blood pressure as well as cholesterol. In addition, the fiber in pumpkin makes you feel full promoting weight loss.

In addition to beta carotene, pumpkins offer vitamin C, vitamin E, iron, and folate — all of which strengthen your immune system.

172. Black Rice

Best Place to Buy: Amazon, Whole Foods, local grocery stores, organic store

Price: $5-$10 per pound

Benefits: High in fiber, protein, and antioxidants, better for you than white rice

While not as common as other types of rice, black rice is the highest in antioxidant activity and contains more protein than brown rice. As such, eating it may offer several health benefits, including boosting eye and heart health, protecting against certain forms of cancer, and aiding weight loss. It enhances cognitive function and is healthy for the eyes, the heart, the respiratory system and the liver. It also has some anti-ageing effects. Further, it helps prevent and manage diabetes while aiding in weight loss.

173. Celeriac

Best Place to Buy: Whole Foods, Amazon, local grocery stores, Kroger

Price: $20 per pound* (Amazon)

Benefits: Low-carb alternative to potatoes, rich in nutrients and antioxidants

It is a plentiful source of vitamins C and K, which can help support heart and bone health. Celeriac may also help prevent type 2 diabetes, although more research is necessary to confirm this. People who are looking to achieve or maintain a healthy body weight can choose celeriac as a low carb alternative to potatoes. Celeriac soup is a great winter staple, or try celeriac oven chips for a healthier twist.

174. Jicama

Best Place to Buy: Local grocery stores, Whole Foods

Price: $1.79 per jicama*

Benefits: Low-calorie, nutrient-dense, can improve digestive and gut health

Jicama is a healthy food to include in your diet. It’s high in several nutrients, fiber and antioxidants, which may provide health benefits, including improved digestion, weight loss and a reduced risk of disease. Plus, jicama is tasty and crunchy and can be eaten by itself or paired with many other foods. The fiber in jicama can help lower inflammation, reduce LDL cholesterol levels, and lower blood pressure. And its high level of nitrate can improve blood flow and circulation. There is also evidence that jicama can lower your risk of blood clots.

175. Chlorophyll

Best Place to Buy: Supplement stores, Whole Foods, Amazon

Price: $10-$25 per bottle*

Benefits: Could possibly boost red blood cells, neutralize toxins, cut inflammation, and aid in weight loss

Chlorophyll is present in most green vegetables, and some people take it as a health supplement. The potential benefits of chlorophyll include improving health, boosting energy, and fighting illnesses. Supplement makers claim that chlorophyll can do many things, like boost red blood cells, help with weight loss, heal damaged skin, neutralize toxins, cut inflammation and prevent cancer. It’s an impressive list, but few of the claims are backed by scientific evidence.

176. Millet

Best Place to Buy: Whole Foods, Amazon, local grocery stores

Price: $10 per pound*

Benefits: Preventing diabetes, protecting cardiovascular health, helping maintain a healthy weight, managing gut inflammation

Millet is a good source of protein, fiber, key vitamins, and minerals. The potential health benefits of millet include protecting cardiovascular health, preventing the onset of diabetes, helping people achieve and maintain a healthy weight, and managing inflammation in the gut. Millet is an adaptable grain. Eating millet daily will provide you with several health benefits. It helps women to fight off heart ailments post-menopause. It could also control high blood pressure and cholesterol level in the body.

177. Cherimoya

Best Place to Buy: Online produce stores

Price: $7 per pound*

Benefits: Delicious fruit can support your immune system and potentially lower blood pressure

Cherimoya contains nutrients like potassium and magnesium that may help lower blood pressure. One fruit contains 674 milligrams of potassium and 40 milligrams of magnesium. The flavonoids in cherimoya can help support your immune system, and they might also help fight cancer. Cherimoya — also known as custard apple — is a sweet, tropical fruit with a creamy texture. It’s loaded with beneficial nutrients that may support your mood, immunity, and digestion.

178. Kumquat

Best Place to Buy: Local grocery stores, online produce stores

Price: $24 per pound*

Benefits: High in vitamins C and A, antioxidants, and fiber for cell and gut health

It is a high source of powerful antioxidants, vitamin C, flavonoids, vitamin A, fiber, phytonutrients, plant compounds, calcium, magnesium, etc. This helps promote heart, bone, and skin health. It also helps in reducing blood sugar levels, boosts immunity, reduces weight, and prevents the formation of cancer cells. They help meet more than half of the daily requirements of vitamin C. In addition, it provides reasonable amounts of fibre and nutrients in fair amounts.

179. Rambutan

Best Place to Buy: Online produce stores, Amazon

Price: $15.50 per pound* (Amazon)

Benefits: High in fiber, lower in calories and sugar than comparable fruits like lychee

Rambutans are also full of potassium, a mineral that helps your heart beat, kidneys function, and muscles contract. Rambutans are rich in vitamin C, which is a potent antioxidant. Consuming antioxidants helps fight off free radicals, which are waste products in your body that can damage your cells. Rambutan is indeed a blessing for overall health, being a storehouse of essential nutrients such as fibers, vitamins, minerals, antioxidants that augment immunity, digestion, heart wellness, bone and muscle strength as well as help manage chronic ailments of diabetes, arthritis and heart disease.

180. Mangosteen

Best Place to Buy: Miami Fruit, Amazon, gourmet grocery stores

Price: $2.49 per fruit* (Sprouts Price)

Benefits: Has antimicrobial, antioxidant, anti-malarial, anti-allergic, and anti-inflammatory properties

Mangosteen might have antioxidant and anti-inflammatory properties due to its bioactive compounds. Thus, it may provide protection against disorders of various human organs such as the eye, skin, joints, liver, bowel, heart and blood vessel tissues.

181. Hemp Milk

Best Place to Buy: Whole Foods, local organic stores, Amazo

Price: $3-$8

Benefits: High in healthy fatty acids that boost brain health and your immune system

The omega-3 and omega-6 fatty acids in hemp milk may boost your brain health. Some studies have found a link between these fatty acids and a reduced risk for neurodegenerative diseases like Alzheimer’s. The fatty acids in hemp seeds can boost your immune system, which may help your body combat various diseases. You can consume 1 cup of hemp milk daily.

182. Kohlrabi

Best Place to Buy: Online produce stores, local organic stores like Sprouts

Price: $5-$6 per bunch*

Benefits: High in vitamins B6 and C, fiber, and potassium

Kohlrabi is a low glycemic index food. As a result, it can help improve satiety and glycemic control. As part of a healthy diet, kohlrabi can help improve overall metabolism and aid with weight loss. Because kohlrabi is high in calcium and magnesium, it contributes to stronger bones. Kohlrabi is an excellent source of vitamin C which helps with immune system function and wound healing. Dietary fiber is important for proper bowel function. Fiber also helps provide a feeling of fullness with fewer calories.

183. Tempeh

Best Place to Buy: Whole Foods, local grocery stores, Amazon

Price: $20-$30 per pound*

Benefits: More fiber and protein than tofu, it is gut-friendly due to its fermentation process

Tempeh is high in protein. One cup (166 grams) provides 31 grams of protein (2). Some studies suggest that a protein-rich diet may promote thermogenesis (heat production), leading to an increase in metabolism and helping your body burn more calories after each meal. Unlike animal-based proteins, tempeh gives you both protein and fiber, amounting to 4 grams of the nutrient per serving (roughly 14 percent of the USDA’s recommended daily intake).

184. Liver

Best Place to Buy: Butcher shops, local grocery stores

Price: $5-$15 per pound*

Benefits: High in vitamins A and B, copper, iron, and folate

Beef liver is a nutritious food item naturally high in protein, vitamins, nutrients, and minerals. The nutritional properties of beef liver can benefit the immune system, tissue repair, and energy production. Beef liver is a cheap and readily available meat known for being healthy and nourishing. Liver is one of the most nutritionally dense foods on the planet, with significant amounts of iron, riboflavin, vitamin B12, vitamin A, and copper. Eating a single serving of liver can help you meet your daily recommended amount of most of these vitamins and minerals, reducing your risk of nutrient deficiency.

185. Horseradish

Best Place to Buy: Amazon, Walmart, Trader Joe’s, ALDI, Kroger’s, and other grocery stores

Price: $13.99 per pound of horseradish root* (Amazon)

Benefits: Has antioxidants and glucosinolates, has been used in traditional medicine to treat sinusitis, bronchitis, and urinary bladder infections

Along with the taste we love, horseradish helps promote healthy digestion. For instance, it aids in liver function. Horseradish is part of a group called cholagogues because it triggers the gallbladder to release bile, a key aspect of the digestive process that helps keep your whole system healthy. Potassium present in horseradish helps to take care of your heart by lowering blood pressure and regulating the flow of fluids and nutrients.

186. Papaya

Best Place to Buy: Grocery store

Avg. Price: $1-$3 per pound*

Benefits: Boost digestion, improve skin health

Papayas contain an enzyme called papain that aids digestion; in fact, it can be used as a meat tenderizer. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. While papaya is a source of fiber and is good for digestive health, eating too many may have a laxative effect, causing diarrhea and an upset stomach.

187. Oats

Best Place to Buy: Grocery store or onlin

Avg. Price: $1-$5 per pound

Benefits: Lower cholesterol, improve heart health

Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Oatmeal’s high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.

188. Onions

Best Place to Buy: Aldi, Walgreens, Trader Joe’s

Avg. Price: $1-$3 per pound*

Benefits: Improve heart health, reduce inflammation

Onions contain organic sulfur compounds. These compounds are the reason why onions have such a sharp, strong taste and smell. Organic sulfur compounds help reduce the level of cholesterol in your body and may also help break down blood clots, lowering your risk for heart disease and stroke.

189. Peas

Best Place to Buy: Grocery store or farmer’s market

Avg. Price: $1-$3 per pound*

Benefits: Improve digestion, reduce inflammation

Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis. Green peas are at the top of the list of the most protein-filled vegetables. Technically, they’re legumes, but many of us consider them vegetables because of their bright green color and delicate flavor. You might be surprised by their protein content, though: a cup of green peas contains about 8 grams of protein.

190. Pears

Best Place to Buy: Grocery store or farmer’s market

Avg. Price: $1-$3 per pound*

Benefits: Improve digestion, boost the immune system

Pears are a powerhouse fruit, packing fiber, vitamins, and beneficial plant compounds. These nutrients are thought to fight inflammation, promote gut and heart health, protect against certain diseases, and even aid weight loss. Just be sure to eat the peel, as it harbors many of this fruit’s beneficial compounds. This means eating pears—and other foods high in antioxidants—can reduce your risk of developing cancer, diabetes, heart disease and even neurodegenerative diseases like dementia.

191. Wild Rice

Best Place to Buy: Walmart

Avg. Price: $2-$10 per pound*

Benefits: Improve heart health, reduce inflammation

Wild rice is a good source of Alpha Lipoic Acid (ALA). Some research has indicated that ALA is beneficial to people with type 2 diabetes. It may boost the body’s ability to produce insulin and reduce the symptoms of diabetic nerve damage. Like most grains, wild rice is highly effective when it comes to reducing hunger. Wild rice is a special type of grain that’s chewy and tasty. It’s higher in protein than regular rice and contains several important nutrients and an impressive amount of antioxidants.

192. Cavolo Nero

Best Place to Buy: Farmer’s market or specialty store

Avg. Price: $2-$4 per bunch*

Benefits: Improve digestion, boost immune system

Cavolo nero is a type of green leafy veg like kale. These veggies are good sources of folic acid and vitamins A, K and C. 80g of raw cavolo nero counts as one of your 5-a-day. it is a good source of lutein, vitamins K, A and C, and a significant source of the B vitamins. It is also a source of fibre and calcium, as well as containing manganese, copper, iron and many other elements.

193. Sunchokes

Best Place to Buy: Farmer’s market or specialty store

Avg. Price: $2-$4 per pound*

Benefits: Improve digestion, lower blood sugar levels

Sunchokes are also a great source of inulin. Inulin is a type of fiber that can help you feel more full after eating, maintain consistent blood sugar levels and can help lower cholesterol levels. It has also been shown to help people maintain regular bowel movements.A good source of iron, potassium and thiamin, sunchokes are low in calories and high in fiber. The primary carbohydrate they contain is inulin, which has little effect on blood sugar and is therefore beneficial for diabetes or pre-diabetes.

194. Purple Sweet Potato

Best Place to Buy: Grocery store or farmer’s market

Avg. Price: $1-$3 per pound*

Benefits: Improve digestion, boost immune system

The pigment produces red, blue and violet foods (like asparagus and tomatoes), depending on the type of anthocyanin (there are hundreds). The high antioxidant content in purple sweet potatoes, in particular, fights inflammation and helps slash heart disease and cancer risk, according to a 2021 study in Antioxidants. Purple sweet potatoes are a good source of beta-carotene but are an even richer source of anthocyanin pigments, which act as antioxidants that can help reduce inflammation and boost your immune system. Purple sweet potatoes have about three times more anthocyanins than the average blueberry.

195. Lotus Root

Best Place to Buy: Asian grocery store or specialty store

Avg. Price: $2-$4 per pound*

Benefits: Improve digestion, lower blood pressure

Lotus root contains several nutrients, minerals, vitamins, and fibre, which provide numerous health benefits. It aids in weight loss, acid reflux or indigestion, immunity, pile control, and inflammation healing. It also helps with stress management by improving blood circulation and heart health. Lotus root is a healthy source of carbohydrates and fiber that is low in fat and sugar. Lotus root contains several essential vitamins and minerals, such as potassium, calcium, copper, vitamin C, vitamin B6, and iron.

196. Romanesco Broccoli

Best Place to Buy: Specialty store

Avg. Price: $2-$4 per head*

Benefits: Improve digestion, boost immune system

Romanesco also has great nutritional value, providing zinc, carotenoids, iron, vitamin C, and folate, which does wonders for the reproductive system. This flowery vegetable also contains glucosinolates and thiocyanates that help strengthen the liver against potentially toxic substances. Romanesco is a rich source of vitamin C, vitamin K, dietary fiber, and carotenoids which will make sure that it’s a healthy addition to your diet. This vegetable is to be enjoyed during the cooler months as a “veggie side dish for any roasted or grilled meat and poultry main course”.

197. Celeriac

Best Place to Buy: Walmart, Trader Joe’s

Avg. Price: $2-$4 per pound*

Benefits: Improve digestion, lower blood pressure

It is a plentiful source of vitamins C and K, which can help support heart and bone health. Celeriac may also help prevent type 2 diabetes, although more research is necessary to confirm this. People who are looking to achieve or maintain a healthy body weight can choose celeriac as a low carb alternative to potatoes.

198. Oca

Best Place to Buy: Specialty store

Avg. Price: $2-$4 per pound*

Benefits: Improve digestion, boost immune system

Oca is rich in vitamin C (66% of daily value) helps in fighting infections and stabilizing immunity. It is also rich in iron (up to 70% of the daily value) and hence helps in improving hemoglobin levels. It can be consumed by pregnant and lactating woman. In addition to vitamins, minerals, and macronutrients, many oca varieties are also notable sources of anthocyanidins and other flavonoids. In addition to being a valuable source of nutrients, oca is very low in calories, which makes it a great, healthy weight loss food for overweight people.

199. Parsley Root

Best Place to Buy: Farmer’s market or specialty store

Avg. Price: $2-$4 per pound*

Benefits: Improve digestion, boost immune system, reduce inflammation

Parsley root supplies potent antioxidants, which may contribute to its potential health benefits. Antioxidants reduce stress and fight free radicals — highly reactive particles that damage your cells, increase stress, and may contribute to disease if levels get too high in your body. Parsley root has a crisp, yet tender texture when raw and a smooth and creamy texture once cooked. The taste of Parsley root is likened to a combination of celeriac, parsley and carrot. The tuber is very aromatic and is sometimes used as an herb. The entire Parsley plant, roots and greens, is edible.

200. Coconut Water

Best Place to Buy: Aldi

Avg. Price: $2-$4 per liter*

Benefits: Hydration, electrolyte balance

Coconut water is a delicious, electrolyte-filled, natural beverage that may benefit your heart, moderate your blood sugar, help improve kidney health, and keep you refreshed and hydrated after a workout. Coconut water is a natural laxative.