Get your vital nutrients from cost effective foods

Taking vitamin supplements can become an expensive affair. But you can get plenty of the right nutrients from a healthy, balanced diet. To help you out with the basics, we’ve put together a list of important nutrients and the most cost-effective foods to get them from.

Vitamin B6
B6 is said to lower your risk of stroke, heart disease, cancer, Alzheimer’s disease and other degenerative diseases. It also helps to form serotonin and other neurochemicals. A baked potato with the skin on provides you with around .7mg of B6. Other low cost foods containing substantial amounts of B6 are bananas, spinach and chicken.

Half an avo has about .42mg, and 2 spoons of peanut butter could provide you with around 9% of your daily requirement.

Iron
Helps to fight off lethargy, delivers oxygen throughout your body and plays an important role in maintaining a strong immune system. Red meat is a great source of iron, as are leafy greens such as spinach. Lentils, chickpeas and egg yolk are also cost-effective sources of iron.

Vitamin D
Vitamin D helps with the prevention of chronic diseases such as hypertension, cancer and heart disease. It also assists in the lubrication of bones, teeth and hair and protects against adult osteoporosis. A glass of milk is rich in vitamin D, as are button mushrooms, tuna and herring. The best news is that one small tin of sardines can give you approximately 70% of your daily Vitamin D requirement.

Folic Acid
Folic acid is a B vitamin (B9) which regulates and maintains cell reproduction. It also assists in the production of neurotransmitters linked to mood, appetite and sleep. It is important for pregnant woman as it is crucial in the development of DNA and assists in the prevention of neural tube deficiencies.

Folic Acid is found mostly in leafy green vegetables like kale and spinach, and enriched grains such as lentils. One cup of lentils can provide you with 230% of your daily value. Lima beans, asparagus and orange juice are also affordable sources of vitamin B.

Take a look at our Grocery deals for recommendations on well-priced fruit and vegetables in your area.

Vitamin C
Assists in the production of collagen, gives your immune system a boost and acts as a powerful anti-oxidant -Vitamin C is essential for your health.

Red peppers, strawberries, oranges, grapefruits and tomatoes are all excellent sources of vitamin C. Surprisingly, green vegetables can be rich in vitamin C, too. Try cabbage, Brussels-sprouts and broccoli for a Vitamin C boost when you don’t have any fruit handy.

Magnesium
Essential for strong bones, a healthy heartbeat, normal muscle and nerve function and a strong immune system, magnesium also helps to prevent and manage cardiovascular disease and hypertension. And the good news? It’s easy to come by on the cheap!

A sweet potato will provide you with around 8% of your daily value. Wheat, almonds, spinach and nuts are other cheap sources of magnesium.

Vitamin A
The first vitamin ever to get discovered, this powerful antioxidant boosts immunity, fights infection, looks after your eyes and is even said to prevent certain cancers and heart disease.

Carrots are a number one source of vitamin A, as are pumpkins, sweet potatoes, butternut and squash – all cost effective and deliciously healthy!

Vitamin E
Vitamin E is said to assist with skin conditions, arthritis, fertility and heart disease. It helps to fight free radicals and form red blood cells.

Swiss Chard, spinach and kale are all low cost foods high in vitamin E. Nuts and sunflower seeds are also an excellent source of this vitamin E. Canned tomatoes and tomato paste are another low cost option.

Calcium
Calcium is a part of many vital biological processes in your body. It plays a role in maintaining a healthy heartbeat and regulating neurotransmitters necessary for brain functions. We all know that calcium assists in bone formation and strong, healthy teeth.

Dairy products are the most obvious source of calcium – one glass of milk provides you with around 28% of your recommended daily requirement. Yoghurt and cheese are also great sources of calcium.

If you don’t eat dairy, try beans, soy beans, tofu and hummus. Sardines are packed with calcium, too.

Potassium
Reduces the risk of stroke, assists in healthy muscle and nerve function and maintains water balance in the body.

Bananas are the most well-known source of potassium, although paw-paws, prune juice and raisins are also potassium-rich. A baked potato will provide you with around half of your daily value.

Remember to speak to your healthcare professional for advice on a nutrient-rich diet suitable for your lifestyle. Although it is important not to get ripped off when taking care of your health, it is even more important to know that you are looking after yourself well with a balanced diet, the right vitamin supplements and a great workout routine.

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