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50 Super Healthy (And Very Often Cheap) Foods



cheap foods

Discover the 50 Super Healthy (And Very Often Cheap) Foods.

If we want to have a hell of a fish and pamper our body from the inside, we must eat healthily!

And eating healthy means choosing foods full of nutrients, not too high in calories, with good fats …

Yes, but there you go; what are these foods that are beneficial to our health and our body?

Well, look no further; I will list the products that you must have on your shopping list!

In addition, we tell you which foods are not expensive for each food.


Check out the list of the 50 super healthy (and very often cheap) foods. Look :


Fruits and berries are among the most popular health foods in the world.

These sweet and nutritious foods fit easily into our diet.

They require little or no preparation.

1. Apples (cheap)

Apples are high in fiber, vitamin C, and contain antioxidants.

They are very filling and are a perfect snack if you feel hungry between meals.

So let’s eat apples, but not just any apples! Preferably organic apples.

Or if not, consider cleaning them before eating them with baking soda to remove as much of the pesticide as possible.

2. Avocado

Avocados are different from other fruits because they are high in healthy fats instead of carbohydrates.

Not only are they smooth and tasty, but they are also rich in fiber, potassium, and vitamin C.

3. Bananas (cheap)

Bananas are among the best sources of potassium in the world.

They are also rich in vitamins B6 and fiber and are convenient and easy to carry.

4. Blueberries

Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.

5. Oranges (cheap)

Oranges are known for their vitamin C content.

They are rich in fiber and antioxidants.

6. Strawberries

Strawberries are very nutritious and low in carbohydrates and calories.

They are loaded with vitamins C, fiber, and manganese.

Strawberries are arguably one of the most delicious foods around.

Other healthy fruits

Other beneficial fruits and berries include cherries, grapes, grapefruits, kiwi, lemons …

… mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

7. Eggs (cheap)

Eggs are among the most nutritious foods on the planet.

Previously maligned because they were high in cholesterol, studies ( here and here ) show that they are safe.

To be consumed without moderation, especially at breakfast.


Unprocessed, gently cooked meat is one of the most nutritious foods you can eat.

8. Lean beef

Lean cuts of beef are one of the best sources of protein and iron.

But if you’re on a low-carb diet, be aware that you can still go for fatter cuts.

9. Chicken breasts (cheap)

Chicken breasts are low in fat and calories, but extremely high in protein.

This meat also contains many nutrients.

Then again, don’t hesitate to eat chunks of fatty chickens if you’re not consuming a lot of carbohydrates.

10. Lamb

Lambs are generally fed in the pasture. Their meat is therefore rich in omega-3 fatty acids.


Although they are high in fat and calories, nuts and seeds help you lose weight.

The conclusions of these studies ( 1 *, 2 * ) are formal.

These foods are crunchy, filling, and loaded with important nutrients.

They are particularly rich in magnesium and vitamin E.

In addition, they require almost no preparation and are therefore easy to integrate into your daily life.

11. Almonds

Almonds are a variety of nuts loaded with vitamin E, antioxidants, magnesium, and fiber.


Studies show that almonds can help you lose weight and boost your metabolism.

12. Chia seeds (cheap)

Chia seeds are among the most nutrient-dense foods on the planet.

In less than 30g, there are 11g of fiber and significant amounts of magnesium, calcium, and fiber.

13. Coconut

Coconuts are high in fiber and contain powerful fatty acids called medium-chain triglycerides.

14. Macadamia nuts

Macadamia nuts are very tasty.

They are especially very rich in monounsaturated fats and low in omega-6 fatty acids.

In other words, by eating macadamia nuts, you are consuming the right fats in the right proportions.

15. Hazelnuts (cheap)

Hazelnuts are very nutritious, rich in fiber, vitamins, and minerals.


Vegetables are among the most concentrated sources of nutrients in the world.

There is a wide variety of them providing all the calories we need.

It is therefore recommended to eat several different types of vegetables every day.

16. Asparagus

Asparagus is a popular vegetable.

It is low in carbohydrates and calories and very rich in vitamin K.

17. Peppers (cheap)

There are several colors of peppers, including red, green, and yellow.

They are crunchy and sweet and are a great source of antioxidants and vitamin C.

18. Broccoli (cheap)

Broccoli is a cruciferous vegetable that is eaten both raw and cooked.

It is an excellent source of fiber, vitamins C and vitamins K.

Broccoli also contains a reasonable amount of protein compared to other vegetables.

In addition, you can even eat the foot!

19. Carrots (cheap)

Carrot is one of the most popular vegetables.

It is extremely crunchy and loaded with nutrients such as fiber and K vitamins.

Carrots are also rich in beta-carotene (antioxidant), which contributes to the proper functioning of the body.

20. Cauliflower (cheap)

Cauliflower is a very versatile cruciferous vegetable.

It can be used to prepare a multitude of diet dishes but also tastes great on its own.

21. Cucumber (cheap)

Cucumbers are one of the most popular vegetables in the world.

They are very low in carbohydrates and calories and consist mostly of water.

However, they do contain several nutrients in small amounts, including vitamin K.

22. Garlic (cheap)

Garlic is incredibly healthy food.

It contains bioactive organosulfur compounds which have powerful biological effects.

Among other things, garlic improves the immune functions of our body ( 1 * ).


23. Kale

Kale is becoming more and more popular because it is incredibly high in fiber and vitamin C / K.

It is also packed with nutrients and adds a tasty crunch to salads and other dishes.

24. Onions (cheap)

Onions have a tangy and delicious flavor that works particularly well in many recipes.

They contain several bioactive compounds that are very beneficial to health.

25. Tomatoes (cheap)

Tomatoes are generally categorized as vegetables, although they are technically fruit.

They are tasty and loaded with nutrients such as potassium and vitamin C.

Other healthy vegetables

Most vegetables are very healthy.

Among those worth mentioning are artichokes, Brussels sprouts, cabbage, celery …

… Eggplant, leeks, lettuce, mushrooms, radishes, squash, chard, turnips, and zucchini.


Fish and seafood are very healthy and very nutritious.

They are particularly rich in omega-3 fatty acids and iodine.

2 nutrients that most people are deficient in.

Studies even show that people who eat a lot of fish and seafood:

  • Live longer
  • Have a lower risk of being senile, depressed or contracting heart disease ( 1 *2 *3 * ).

26. Salmon

Salmon is a very popular oily fish due to its excellent taste.

It contains many nutrients, including protein and omega-3 fatty acids.

It is also responsible for vitamin D.

Be careful, however, not to consume farmed salmon, but wild salmon.

27. Sardines (cheap)

Sardines are small, oily fish that are among the most nutritious foods you can eat.

They contain considerable amounts of nutrients that your body needs.

28. Shells

Shellfish fall into the same category as offal in terms of nutrient density.

Edible shellfish include clams, mollusks, and oysters.

29. Shrimps

Shrimp is a type of crustacean related to crab and lobster.

It is low in fat and calories but is high in protein.

It is also loaded with various other nutrients, including selenium and vitamin B12.

30. Trout (cheap)

Trout is another delicious type of freshwater fish, similar to salmon.

31. Tuna (cheap)

Tuna is very popular in Western countries.

It is low in fat and calories while being high in protein.

It is perfect for people who need to add more protein to their diet.

However, care should be taken to purchase varieties that are low in mercury.


Although cereals have had a bad reputation in recent years, some are very good for you.

Just keep in mind that they are high in carbohydrates.

They are therefore not recommended if you are on a low carbohydrate diet.

32. Brown rice (inexpensive)

Rice is one of the most popular grains.

It is currently a staple food for more than half of the world’s population.

Brown rice is quite nutritious, with an acceptable amount of fiber, vitamins B1, and magnesium.


33. Oats (cheap)

Oats are incredibly healthy food.

This cereal is loaded with nutrients and active fibers (beta-glucans) providing multiple benefits.

34. Quinoa (cheap)

In recent years, quinoa has become incredibly popular among health-conscious people.

It is a tasty grain rich in nutrients, like fiber and magnesium.

It is also an excellent source of protein of plant origin.


Most people eat a lot of highly processed white bread.


For those trying to adopt a healthier diet, it can be extremely difficult to find quality bread.

Solutions do exist despite everything.

35. Ezekiel Bread

Ezekiel bread is perhaps the healthiest bread you can buy.

It is made from organic and sprouted whole grains, as well as several legumes.

36. Homemade bread (cheap)

Overall, the best bread choice might be the one you can make yourself.

Here is an easy recipe that you can use at home (gluten-free) to make your bread.


Legumes are another food group that has been unfairly criticized.

Well, they indeed contain substances that can interfere with the digestion and absorption of nutrients.

But it is enough to let them soak and to prepare them in a certain way to avoid this phenomenon ( 1 * ).

Therefore, legumes are an excellent source of protein from plant sources.

37. Green beans (cheap)

Green beans are very popular in Western countries.

They contain potassium and are rich in iron and vitamins.

They, therefore, help to keep fit.

38. Red beans (cheap)

Kidney beans are high in fiber, vitamins, and contain various minerals.

Be sure to cook them properly, as they are poisonous when raw.

39. Lentils (cheap)

Lentils are another popular legume.

They are rich in fiber and are among the best sources of protein from plant sources.

40. Peanuts (cheap)

Peanuts (which are legumes, not nuts) are incredibly tasty.

They are especially rich in nutrients and antioxidants.

Several studies even claim that peanuts can help with weight loss ( 1 *2 *).

However, take it easy on the peanut butter.

It is as calorific as it is delicious to taste!


For those who tolerate them, dairy products are a healthy source of many important nutrients.

Whole dairy products are indeed particularly beneficial.

Studies show that people who drink have a lower risk of obesity and diabetes ( 1 *2 * ).

If dairy products come from grass-fed cows, they’re even more nutritious!

They are indeed richer in bioactive fatty acids such as conjugated linoleic acid (CLA) and vitamin K2.

41. Cheese

Cheese is an incredibly nutritious food.

1 single slice provides roughly the same amount of nutrients as a full cup (240ml) of milk.

For many, it’s also one of the most delicious foods you can eat.

42. Whole milk (cheap)

Whole milk is very rich in vitamins, minerals, quality animal proteins, and healthy fats.

Plus, it’s one of the best dietary sources of calcium.

43. Yogurt (cheap)

Yogurt is made from fermented milk and the addition of live bacteria.

It has the same health effects as milk.

Yogurt nevertheless has the advantage of containing probiotic bacteria which are excellent for intestinal flora.


Many fats and oils are now marketed as health foods!

This is particularly the case for several sources of saturated fat that were previously criticized.

44. Butter (cheap)

Butter from grass-fed cows is rich in many important nutrients, including vitamin K2.

45. Coconut oil

Coconut oil contains relatively high amounts of TCM (medium-chain triglycerides).

And that’s good news because MCTs bring a lot of benefits to our bodies.

They make it possible, for example, to fight against Alzheimer’s disease ( 1 * ).

Or to help lose belly fat ( 2 * ).

46. Olive oil

Extra virgin olive oil is one of the healthiest vegetable oils you can find.

It contains monounsaturated fats that are good for the heart.

It is also very rich in antioxidants while being very beneficial for health.


Tubers are the storage organs of certain plants.

They contain several nutrients that are beneficial for health.

47. Potatoes (cheap)

Potatoes contain just about all the nutrients the body needs.

They are rich in vitamin C, potassium and are super satiating.

One study analyzed 38 foods and found that boiled potatoes were the most nutritious (1 * ).

48. Sweet potatoes (cheap)

Sweet potatoes are some of the most delicious starches you can eat.

They’re loaded with antioxidants and all kinds of healthy nutrients.

49. Apple cider vinegar

Apple cider vinegar is incredibly popular with people looking for a healthy lifestyle.

Studies show that it:

  • Helps reduce blood sugar levels ( 1 * )
  • Causes modest weight loss ( 2 * )

Apple cider vinegar is excellent in dressing or for adding flavor to dishes.

50. Dark chocolate (cheap)

Dark chocolate is loaded with magnesium and is one of the most powerful sources of antioxidants on the planet ( 1 * ).


Serious side effects of topamax




side effects of topamax

Discover the serious side effects of Topamax

One of the medicines used to treat seizures in adults is Topamax, the active substance of which is topiramate.

The taking of this drug should always be done under medical prescription and with the corresponding prescription, as well as it is essential to follow the instructions regarding the dosage indicated by the specialist.

To learn more about Topamax along with its indications, use, and side effects, keep reading this article.

What is Topamax for

Topamax is a topiramate-based drug used to treat seizures in adults and children older than 2 years.

This anticonvulsant is administered in the event of partial seizures with or without secondary generalization or primary generalized tonic-clonic seizures and for the treatment of seizures associated with Lennox-Gastaut Syndrome.

It should be noted that this drug is also used to prevent migraine, although not as a treatment to alleviate them.

Warnings about Topamax

Taking Topamax should always be prescribed by a doctor and it will be necessary to notify your doctor beforehand in case of:

•glaucoma or other eye problems

•kidney disease, kidney stones, or dialysis

•breathing problems

•mood problems, depression, or suicidal thoughts or attempts


•liver disease

•osteoporosis, osteomalacia

•growth disorders

•be taking lithium

•suffer from diarrhea

•being lactose or sucrose intolerant

•It is also not recommended to take Topamax by pregnant or lactating women, as this drug can cause fetal harm or be excreted through breast milk.

Likewise, you should never drink alcohol while you are being treated with Topamax, as the side effects can be very serious.

Side effects of Topamax

Different side effects derived from taking Topamax have been described, so you should go or notify your doctor quickly if you feel any of the symptoms described below:

•Allergic reactions such as difficulty breathing, hives, swelling of the face, tongue, lips, or throat.

•Sudden changes in mood or behavior

•Anxiety and/or panic attacks

•Difficulty to sleep

•Irritation, agitation, and hyperactivity (mentally or physically)

•Depression or thoughts of killing yourself or hurting yourself

•Numbness or tingling in the extremities

•Headache, tiredness, dizziness, or drowsiness

•Changes in taste

•Nausea, diarrhea, indigestion, stomach pain, loss of appetite or weight

•Quick back and forth movements in your eyes.

Likewise, it should be noted that these are not only the adverse effects that Topamax can cause, so you should consult your doctor in case of any other type of alteration or symptom.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis.

We invite you to go to a doctor in the case of presenting any type of condition or discomfort.

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18 benefits of peanuts during pregnancy




peanuts during pregnancy

Discover the 18 benefits of peanuts during pregnancy.

Peanuts during pregnancy can be very beneficial for future mothers and their fetuses. Peanuts are not only delicious, but they are also packed with vitamins, minerals, and other natural compounds that are great for pregnancy, which you can’t miss.

You must remember that pregnancy is a wonderful gift that only women can experience.

Being pregnant is like a noble job ordained directly by God for women, something that men could not do on their own. During pregnancy, the fetus magically grows inside the woman’s womb until the baby is born into the world.

To ensure the optimal development of the fetus before it is born, mothers must consume highly nutritious food because it is the only way the fetus can obtain food.

When it comes to the list of foods that mothers should consume during pregnancy, the list will be endless, but you could consider the benefits of peanuts during pregnancy, as peanuts

Peanut Nutritional Values

Peanuts are considered a healthy snack. However, this does not mean that you can consume without knowing the nutrients that peanuts contain.

By knowing the nutrients contained in peanuts, you can measure the number of peanuts needed during pregnancy, since surely the needs of each one are different from those of others.

Serving Size: 100 grams

Energy 567 kcal – 29%.

Carbohydrates 16.13 g – 12%.

Protein 25.8g – 46%.

Total fat 49.24 g – 165%.

Dietary fiber 8.5g – 22%.

Folate 240 µg – 60%.

Niacin 12mg – 75%.

Pantothenic acid 1,767 mg – 35%.

Pyridoxine 0.348 mg – 27%.

Riboflavin 0.135 mg – 10%.

Thiamine 0.64 mg – 53%.

Vitamin E 8.33mg – 55%.

Calcium 92mg – 9%.

Copper 1,144 mg – 127%.

Iron 4.58mg – 57%.


Magnesium 168mg – 42%.

Manganese 1,934 mg – 84%.

Phosphorus 76 mg – 54%.

Selenium 7.2 µg – 13%.

Zinc 3.27mg – 30%.

Sodium 18mg

Potassium 705mg – 15%.

From the table above, surely you have a general idea of the number of peanuts you could consume daily.

The key is to consume it in moderation, but sometimes it is necessary to ensure that the daily intake of a certain nutrient can be met to ensure optimal development of the fetus.

18 Benefits of Peanut During Pregnancy

Below are the benefits of peanuts during pregnancy that will give you reasons why you should add this healthy and delicious snack to your daily diet.

1.- Excellent source of folate

During pregnancy it is highly recommended to consume foods rich in folate and peanuts are one of them.

For every 100 grams of peanuts, approximately 60% of the daily intake of folate could be covered. It is common knowledge that folate is essential for fetal development, especially early in the trimester.

2.- Natural source of vegetable protein

Protein is essential for a mother during pregnancy and 100 grams of peanuts contains enough protein to meet the daily intake.

3.- Prevents birth defects

The birth defect can occur when the development of the fetus is disturbed or when there are insufficient nutrients to support development.

Peanuts are packed with vitamins and minerals that are great for pregnancy like folate to support optimal growth and minerals like iron and calcium to make sure there is enough red blood cell stock.

4.- Promotes optimal brain development

It is great food for the brain. During pregnancy, the fetus receives nourishment from the mother, and the folate consumed by the mother is not only beneficial to the mother, but also the developing brain of the fetus.

If you want to have a healthy and smart baby, eat peanuts during pregnancy.

5.- Source of calories for the mother

Each mother’s calorie needs may be different, but calories are essential for increased energy.

During pregnancy, a mother may suffer from fatigue and get tired easily. To help boost energy, peanuts can help restore it.

6.- Contains healthy fats

Not all fats are bad and peanuts do contain some healthy fats that are great for the mother during pregnancy.

Healthy fats are great for promoting a healthy heart, as mothers are at high risk for high blood pressure during pregnancy.

7.- Reduces the risk of allergic diseases

Recent studies have indicated that mothers who consume peanuts during pregnancy may reduce the risk of allergic diseases.

Not only allergic foods such as peanuts but also other types of allergies such as asthma.

8.- Helps control blood pressure

High blood pressure during pregnancy could be fatal for both the mother and the fetus. That is why it is very important to always keep your blood pressure under control.

To help control blood pressure, adding peanuts to your daily diet is highly recommended because basically, peanuts are great for your heart.

9.- Prevents gestational diabetes

On the table, it was seen that peanuts are quite rich in manganese. This mineral has an important role in regulating blood sugar levels during pregnancy to prevent gestational diabetes. Additionally, manganese also promotes optimal calcium absorption.

10.- Fight depression

During pregnancy, the mother is at risk of stress and depression. Well, some studies have shown that mothers who eat peanuts are much happier than those who don’t. So whenever she feels stressed, she snacks on peanuts.

11.- Decreases the risk of weight gain

Obesity during pregnancy is never good for both mother and baby. That’s why managing your weight is so important peanuts, while they do contain fat and calories, fats are healthy fats and packed with other nutrients that may help you control calories.

12.- Promotes skin health during pregnancy

One of the problems that every mother has to deal with during pregnancy is the skin problem.

Although they are prohibited from using cosmetics due to their chemical content, they could manage their skin problem just by consuming peanuts. Vitamin E and antioxidants will help prevent all skin conditions.

13.- Source of vitamin E

Vitamin E is the reason why a pregnant mother should look good. Vitamin E promotes skin health and makes sure that there is no such skin condition that the mother has to face.

Therefore, they could focus on her pregnancy instead of giving birth to a healthy baby.

14.- Great source of omega 3 fatty acids

If you think that fish is not your friend during pregnancy but you know that you need a great source of omega 3 fatty acids, you could replace fish with peanuts because they contain quite high healthy fats.

15.- Excellent source of vitamin B complex

In the table above you can see the high content of vitamin B found in peanuts per 100 grams. Most of them could satisfy almost half of the daily intake of vitamin B.

16.- Contains powerful antioxidants

Antioxidants are not only a solution against cancer, but during pregnancy, antioxidants could help the mother to maintain her immune system so that she doesn’t get sick easily.

17.- Rich in minerals

Looking for a quick fix to meet your daily mineral intake during pregnancy, peanuts are the answer.

You could see the nutritional table above about the value of minerals found in peanuts. 100 grams of peanuts are capable of satisfying half of the daily intake of minerals that your body needs.

18.- Super healthy sandwich

Well, during pregnancy you need to make sure that you consume enough food to ensure the optimal development of the fetus. Add peanuts to your daily diet because they are the super healthy snack that everyone loves.

Peanut Precautions

Peanuts may be packed with vitamins, minerals, and other natural compounds that are beneficial during pregnancy.

The list of benefits of peanuts during pregnancy mentioned above are scientifically proven facts. However, there are still some precautions about peanuts that you should be aware of as well.

Allergic reaction is one of the common things that can happen when peanuts are consumed. If a mother has ever been diagnosed as allergic to peanuts, she should not eat them.

Some studies also claim, that too many peanuts consumed during pregnancy could increase the risk of allergic reaction to the baby when they were born. Therefore, it is better to consume it in moderate amounts.

Peanut butter can be delicious, but it is recommended to consume it in its real form, as peanut butter has been through some processing and care must be taken with the amount of refined sugar in peanut butter.

Be careful with salty peanut snacks too because they can be delicious to eat during pregnancy, but salt contains sodium that could increase your blood pressure level. High blood pressure during pregnancy can be fatal.

Peanuts are healthy snacks that mothers can add to their daily diet, especially in the early stages of pregnancy when morning sickness is at its worst.

Just by eating peanuts as a snack, you could at least ensure that the baby inside your womb is still getting the nutrients that she needs to develop.

However, you need to keep in mind the precautions mentioned above if you want to reap the full benefits of peanuts during pregnancy and not the other way around.

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10 shocking health benefits of Arugula




arugula side effects

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