Cheap Foods High in Antioxidants and Nutrients

Top 6 Supermarket Budget Foods

1. Barley: This grain may sound better suited to country bumpkins, but barley has greater cholesterol lowering effects than wheat or rye due to its high content of beta-glucan, a soluble fiber. Eating barley may also reduce the risk of heart disease and adult onset diabetes, as well as obesity. Some evidence also suggests barley and barley products may improve blood glucose levels in individuals with diabetes by slowing down the absorption of carbohydrates from foods. This also prevents hyperinsulinemia or excess insulin production by the body in response to a meal. Hyperinsulinemia can lead to hypoglycemia (low blood glucose), hypertension and coronary artery disease.

2. Beans: These include chickpeas, black, lima, kidney beans and all types of lentils. Whether bought in whole and dried form or canned, beans are a budget nutritional super-food. They are low in fat and rich sources of iron, manganese, B-complex vitamins and protein. The fiber in beans also helps reduce cholesterol levels. T o reduce gassiness after eating, simply soak beans in water for a few hours, discard water, then boil and discard water again before cooking is complete.

3. Cabbage: The lowly cabbage is more likely to evoke a meal for a character out of a Dickens novel or a diet fad gone wrong, but it is surprisingly high in the list power foods. Cabbage is packed with vitamin C, folic acid, potassium and fiber. Red or purple cabbage also contains lycopene which is beneficial for prostate problems in men, and free radical damage that causes aging and wrinkles. The sulphur smell of cabbage comes from phytochemicals called indoles that may play a role in the prevention of breast and respiratory cancers.

4. Mushrooms: These edible fungi are up to 90 percent water and very low in calories, sodium and fat, making them an excellent food to reduce hypertension and excess weight. Mushrooms are a good source of fiber and potassium, a mineral that is important in reducing hypertension and the risk of stroke and heart disease. In fact one medium sized Portobello mushroom has a greater amount of potassium than a banana. Additionally, mushrooms also contain ample amounts of the minerals copper, which has cardiovascular and skin protecting properties and selenium, an antioxidant that protects cells from free radical damage.

5. Oats: This grain is packed with vitamins and minerals such as silica and other trace elements to help the body build sturdy bones and muscles, maintain joint elasticity and much more. Oatmeal also contains an array of antioxidants and is a good source of complex carbohydrates, fats and iron. Additionally, oats contain the highest amount of protein of any grain and all the B-complex vitamins in a density found in no other food! Not yet convinced? Oat also has more healthy, soluble fiber than whole wheat, rice or corn and has been shown to lower cholesterol.

6. Pumpkins: This autumn vegetable is orange because it’s high in carotenoids, a potent antioxidant that protects the body’s cells. They are also rich in lutein and zeaxanthin which keep the lens of the eyes healthy and reduce the risk of cataracts as well as of macular degeneration, a serious eye disorder that can result in blindness. This power food also contains iron and zinc to boost the immune system. Though pumpkins may be plentiful in the autumn, canned pumpkin is just as healthy. Pumpkins seeds are a bonus store of magnesium, omega-3 fatty acids and protein; try them lightly toasted for a healthy and delicious snack.