Foods Worth the Investment

Original Image by Lisa Williams via Flickr
Original Image by Lisa Williams via Flickr

By: Nikki Nies

With rising food costs, it’s never a bad idea to check your grocery list twice.  Being aware of “what you buy” can help save you more than pennies in the long run.  It can help you save your helath as well.

Healthy foods, although deemed, more expensive, don’t always have to be.  The table below lists some great staples to have on hand   that are a great price for the value.

Food Price Benefits
Oats Approx. $3/lb.
  • Contain avenanthramid—antioxidant that protects the heart
  • Lowers cholesterol
  • Possess disease zapping antimicrobial activity
Dry Beans Approx. $2/lb.
  • Low fat
  • Planted based protein
  • 1 cupful=at most 17 grams of fiber
  • high in calcium, potassium and magnesium
  • can reduce risk of heart disease, type II diabetes, high blood pressure, breast and colon cancer
Garlic $1/bulb
  • contains 70 active phytochemicals—i.e. allicin which may decrease blood pressure
  • lowers rates of ovarian, colorectal and other cancers
Cayenne Pepper Approx. $3/jar
  • capsaicin can help fight cholesterol
  • jump starts metabolism
  • clears congestion
Celery $1.99/bunch
  • Modest reductions in blood pressure
  • High in phthalides—phytochemical
  • Has androstenone and androstenol
Tomatoes $1.50/lb.
  • Common source of lycopene—antioxidant that can help against heart disease and breast cancer
Onions $2.99/2 lb.
  • Has immune boosting compounds that can prevent cold to cancer
  • High in quercetin, which helps keep blood healthy
  • Natural allergy preventer
Brown Rice $1.75/lb.
  • Easier to digest than white rice since it contains the bran and the side hull
  • High in naturally occurring oils, antioxidants, fiber, selenium and magnesium
  • Helps stabilize blood sugar levels—great for diabetics
Frozen Vegetables $1.75-$2.25
  • Can be higher in nutritional value than fresh since many “fresh” vegetables have traveled at least 1500 from farm to table

How many of the listed above foods do you have currently in your pantry? If none, add these key staples to your grocery list stat!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s