Foods That Boost Your Immune System: The Healthiest & Most Affordable

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Foods That Boost Your Immune System

You’ve probably heard it before: eating healthy foods that boost your immune system can prevent disease. However, when it’s time to go grocery shopping, it’s often cheaper and more convenient to get foods high in calories and low in nutrition. Prioritizing cheap snacks may be financially prudent in the short-term. However, high-calorie, easy-to-eat diets may lead to expensive health problems in the long-term. Luckily, healthy foods aren’t always expensive. To help you find out the cheapest foods that boost your immune system, enjoy this article. Below, is an affordable source of vitamins, minerals, prebiotics, and probiotics.

foods-that-boost-your-immune-system berries

For An Affordable Vitamin Source, Choose Berries

Vitamin deficiency could leave you prone to diseases such as heart disease, type 2 diabetes, cancer, and osteoporosis. But how can you consume the 30 essential micronutrients needed to maintain your body? One way to meet your daily nutritional quota is with fresh, affordable berries. Berries are fruits with several seeds that come from a flower with one ovary. For example, a guava accounts for 140% of your daily vitamin C. Guava is cheap at an average of S$0.74 per fruit. Oranges give you 78% of your recommended daily intake of vitamin C at S$1.01 per orange. In comparison, guavas are great nutritional value for your money.

Berries Are High Antioxidant & Fiber-Rich

Increase your intake of immune-boosting vitamin C, and look for berries high in vitamin A, E, and K. Each of these foods could lower your risk of certain diseases. For instance, if you eat a vitamin K-rich kiwi a day it could prevent blood clotting. Furthermore, vitamin K can help you build stronger bones. This fruit is available for a marginal cost of S$5.95 a pack. Eating berries provide you with additional health benefits. For example, berries like goji berries are high in antioxidants and fiber-rich. As a result, they may lower your blood sugar, and promote digestion.

foods-that-boost-your-immune-system greens

Dried Fruit and Dark, Leafy Greens Are High In Minerals

Minerals, both macro and trace, are vital to bones, muscles, heart, and brain health. Macrominerals primarily consist of calcium, phosphorus, magnesium sodium and others. If you have a mineral deficiency, this may also lead to other health issues. For instance, you may experience iron-deficient anemia and muscle cramping. Irregular bowel movements, and more health issues result from mineral deficiency. Prevent such a deficiency with the addition of dried fruit and vegetables to your diet.
Average Cost Comparison of Mineral Supplements vs Mineral-Rich Foods in Singapore

How To Choose Your Nutrients Wisely

Depending on your circumstances, certain foods might be better for you than others. For example, if you’re lactose intolerant or vegan, you can opt for dark greens. Replace collard greens, broccoli rabe, kale, and bok choy with cheese and drinking milk. Vegetables are also affordable, as 100 grams of organic spinach is only S$1.75. In any case, eat unprocessed foods, at least 40 grams of dried fruit and 2 cups of veggies. As a result, you will get enough mineral DV and reduce the risk of illness.

foods-that-boost-your-immune-system-probiotics
Prebiotics and Probiotics: Accessible and Affordable Ways To Boost Your Health

Prebiotics and probiotics work together to boost your metabolism, produce short-chain fatty acids, arginine, and glutamine, and synthesize vitamin K and folic acid. If you’re deficient in these microorganisms, you may be at a higher risk of developing cardiovascular disease, stomach discomfort, and chronic infections. To prevent such a deficiency, you should consider eating fermented foods, along with apples, bananas, asparagus, and whole grains.
Average Cost of Prebiotic and Probiotics in Singapore.

Average Cost Derived From 3 Grocery Stores in Singapore.

Foods rich in prebiotics and probiotics are easily affordable. For example, most grocery stores carry miso paste and kimchi for an average cost of S$6.64 and S$7.58 per 500 grams, respectively. Moreover, these fermented foods can boost your health in other ways. For example, 1-cup of kimchi also contains 55% of your daily intake of vitamin K, 22% of vitamin C, 19% of vitamin B6, 20% folate, 21% iron, and more.

How to Save Money on Nutritious Groceries

In conclusion, foods that contain a variety of nutrients are helpful for your health in the long-run. Studies demonstrate that poor diet may lead to cancer, heart problems, diabetes, and strokes. On the other hand, vitamins, minerals, prebiotics, and probiotics may help prevent any further issues or discomfort.

To save money on your grocery bill, compare prices across different grocery store vendors. Also, buy fruits and vegetables in bulk from wholesalers. While shopping, be economical and use a high rebate cashback credit card. As a result, you earn groceries to earn money back on your shopping. This way, you will be shopping smart for both your wallet and your immune system.

BY ANYA WASSERMAN, RESEARCH ANALYST AT VALUECHAMPION – MARCH 23, 2021

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