Bananas
banana
Cost: About 59 cents per fruit.
When you are broke, bananas are one fruit that you can consume daily.
This inexpensive fruit is one of the best sources of potassium, an electrolyte that helps maintain a proper water balance in the body as well as regulating blood pressure. This mineral is also needed for muscle strength, nerve functioning, better digestion and proper kidney functioning.
A 2014 study published in the journal Stroke reports that potassium intake is associated with a lower risk of strokes, including ischemic strokes, as well as all-cause mortality in older women, particularly those who are not hypertensive.
Along with potassium, bananas are also a good source of antioxidants like vitamins A, C and E.
Bananas are good for those who do regular exercise. A 2012 study published in PLOS ONE highlights the benefits of bananas as greater than that of sports drinks.
Greek Yogurt
yogurt
Cost: $1.25 to $2 per small tub.
Greek yogurt is another cheap food that can fit any budget. It contains several nutrients that support good health.
It is packed with much higher protein than regular yogurt and is also a good source of calcium and vitamin D.
Another benefit is that it contains good bacteria that support digestive health.
A 2015 study published in Critical Reviews in Food Science and Nutrition reports that yogurt intake improves gut health. It even reduces chronic inflammation by enhancing innate and adaptive immune responses, intestinal barrier function and lipid profiles, and by regulating appetite.
It is even good for brain health. In a 2013 study published in Gastroenterology, researchers reported that women who consumed probiotic yogurt displayed a higher degree of cognitive responsiveness in their brains as compared to those who consumed non-fermented yogurt or no yogurt at all.
Not just gut and brain health, yogurt even reduces the risk of Type 2 diabetes. A 2014 study published in BMC Medicine reports that higher intake of yogurt is associated with a reduced risk of Type 2 diabetes, whereas other dairy foods and total dairy consumption are not appreciably associated with incidence of Type 2 diabetes.
Oats
oatmeal breakfast
Cost: $2.69 to $4.29 for a canister or bag.
Oats are cereal grains that can provide plenty of nutrients without making much of a hole in your pocket.
Being high in fiber and protein but low in fat, eating oats daily is a sure and safe way to lower cholesterol. A 2008 report by researchers at the University of Kentucky shows the connection between eating oatmeal and a lower cholesterol level. It even reduces the risk of high blood pressure, Type 2 diabetes and weight gain.
Plus, the beta-glucan compounds in it slow the rate at which carbohydrates are absorbed by the body. This is why it helps people feel full for a longer time. A 2013 study published in the Journal of the American College of Nutrition reports that oatmeal improves appetite control and increases satiety. The effects may be attributed to the viscosity and hydration properties of its beta-glucan content.
Oats are also a good source of thiamin, magnesium, phosphorous and manganese.
Eating whole grains like oats is associated with up to 15 percent lower mortality, particularly cardiovascular disease-related mortality, according to a 2015 study published in JAMA Internal Medicine.
Bring new life to your breakfast table during your difficult days by eating a healthy bowl of oatmeal. You can soak oats in milk or some fruit juice overnight for a quick breakfast fix in the morning.
Eggs
egg breakfast
Cost: $2 to $5 per dozen, depending on what types of eggs you prefer.
Eggs are one of the most nutritious foods you can eat, even if your budget is tight.
They are one of the few foods that contain all nine essential amino acids and are also rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5.
A 2000 study published in the Journal of the American College of Nutrition says that eggs are the changing face of functional foods as they are an excellent dietary source of many essential and non-essential components that may promote optimal health.
Eggs are particularly rich in choline. A 2009 study published in Nutrition Reviews reports that choline is an essential nutrient and plays a key role in metabolism, from cell structure to neurotransmitter synthesis. In fact, choline deficiency is now thought to have an impact on diseases such as liver disease, atherosclerosis and, possibly, neurological disorders.
According to the American Optometric Association, eggs are a good source of two carotenoids, lutein and zeaxanthin, that reduce the risk of chronic eye diseases, including AMD (Age-related Macular Degeneration) and cataracts.
Hard-boiled eggs or an omelet make a great breakfast food. You can even incorporate eggs into your dinner meals in the form of scrambled eggs with some crunchy vegetables.