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5 affordable foods that are rich in nutrients

Nutrients are essential for your body. Having the perfect nutrient-rich dishes also come at a cost – they can become quite expensive. This is why people opt for some cheap junk food instead. Everything that we eat tastes good and also contain a lot of nutrients, but some of them may also contain unnecessary fat.

This article takes a look at 5 affordable, nutritious foods and their health benefits.


Eggs are on of the most nutrient-rich foods on the planet. The are cheap and one large egg contains 6 grams or protein. They are also full of vitamins, minerals and healthy fats. Eggs are also good for weight loss since the egg whites don’t contain any excess fats in it. Given their range of nutrients and powerful health benefits, quality eggs may be among the healthiest foods on the planet.


Bananas come cheap and they are full of some important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese. Bananas also provide a decent amount of fiber, which may benefit digestive health, promote weight loss and protection against diabetes. Consuming moderate amounts of bananas should be safe for people with diabetes, but they may want to avoid eating large amounts of bananas that are fully ripe.

Peanut Butter

Peanut butter not only contains fat, but it also has a lot of protein in it. A two-tablespoon serving of this creamy nut butter provides 8 grams of protein. Natural peanut butter is better than artificial peanut butter, because the latter has unwanted fats and oils. Also, studies have shown that people who include peanuts and peanut butter in their diets are less likely to develop certain chronic diseases like heart disease and diabetes.


Beans are budget friendly, in addition to being very nutritious. Different types of beans vary in price, but you can generally find them for less than Rs.50 for a kg! One cup (172 grams) of black beans also contains over 15 grams of protein. Beans are high in low-fat protein, packed with fiber, and contain a host of nutrients and phytonutrients, the combination of which may help guard against diabetes, cardiovascular disease, and some cancers while also building and repairing muscle.


Milk is very healthy and affordable, costing a little under Rs.50 per litre. Milk comes in many fat percentages and is widely available, making it a convenient protein choice. One cup (244 grams) of whole milk contains over 8 grams of highly absorbable protein, along with loads of vitamins and minerals. Consuming milk and other dairy products on a regular basis may help prevent several chronic diseases, including osteoporosis, heart disease, diabetes, dementia and certain cancers

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