With soaring prices, how can one spend the least money to buy the healthiest and most nutritious food? Here are 9 cheap and healthy foods for everyone. Maybe you eat them every day, but you don't know that such ordinary foods have the function of beautifying.

1. Sweet potatoes

Eating this excellent food will take your beauty to the next level, due to the large amount of beta carotene it contains (which gives sweet potatoes an orange-colored healthy antioxidant). Beta carotene has been found to help every cell in the body to stay healthy, and, coincidentally, it is also a nutrient for the skin. Studies have shown that it can relieve wrinkles and sunburn, sunburn, and help grow new and healthy skin cells. Sweet potatoes also contain a lot of cellulose that is beneficial to the human body and vitamin B that brings vitality. It can be roasted whole or mashed with some milk.

2. Low-fat milk

Milk is so common that we all begin to ignore its energy and value. My friendly advice: Eight ounces of milk is rich in nine essential nutrients, many of which we lack, including calcium for building bones, potassium for the heart, and vitamin D. Only a quarter of a cup of milk can solve all this! In addition to drinking delicious cold milk without ice, you can also use it to cook latte, make smoothies, or add it to hot cocoa. Add milk to breakfast porridge or make pudding. Make sure you buy non-fat or 1% low-fat products to get their considerable healthy energy with the lowest calories.

3. Pinto beans

Don't be fooled by their small size, the nutrients contained in pinto beans are quite objective, including protein that is good for the body, cellulose that can fill the stomach, vitamin B that brings energy, and antioxidants that are good for the heart. In fact, pinto beans have won the budget superfood award because they are one of the highest antioxidant content in legumes yet the cheapest. Add pinto beans to your favorite spicy dishes or mash them with chicken broth, fried onions, and garlic to make a paste-like side dish. The potential of pinto beans is unlimited.

4. Whole eggs

Each egg has only about 70 calories. Eggs are one of the best nutritious bargains. They are rich in protein and are the largest source of choline in food, which is a very important vitamin that can improve brain health. Eggs are also rich in lutein and zeaxanthin, which are powerful antioxidants that are beneficial to the eyes. Most of the vitamins and minerals in an egg are stored in its yolk, so if you just scoop up its egg whites to eat, you will miss them. Insist on eating no more than 7 whole eggs a week (to ensure that your cholesterol is normal) and try to eat hard boiled or stewed eggs instead of scrambled eggs. Here is a simple way to squeeze them out: at the beginning of the new week, boil a few eggs so that you have a quick and healthy snack in hand~

5. Black tea

Big surprise: You don't need to spend a lot of money to buy those fancy teas to get powerful health energy. Ordinary black tea can easily solve these problems. why? It contains flavonoids (protective substances that can neutralize harmful free radicals), so it can improve the health of every cell in our body. In addition, studies have shown that people who drink tea have fewer wrinkles when they get older. Then drink it! It is recommended not to exceed 6 cups a day-whether it is iced or hot. Use sweeteners as little as possible so that you don't add too many calories to your cup out of thin air. Very sensitive to caffeine? Drink tea in the early days because decaffeinated herbs cannot provide the same amount of flavonoids.

6. Oats

There are many expensive grains in the market nowadays with the image of superfoods, but there is an affordable health hero, and you may have put it in your cupboard-oatmeal. Simply milled oatmeal contains many essential minerals, such as zinc, magnesium and iron to improve immunity, as well as a pile of protective antioxidants called flavonoids, which can reduce pathogenic substances in the body. But the most outstanding thing about oats is its cellulose. Oatmeal is one of the largest sources of soluble fiber. This fiber can help eliminate cholesterol in our body and prevent high blood sugar. Just buy regular oats and dress them up yourself: add some fruit for breakfast, or replace the breadcrumbs in your minced meat rolls or meatball recipes with oats.

7. Canned salmon

good news! You can get all the nutrients of wild salmon from canned salmon for very little money. Experts say that 4 ounces of salmon—whether fresh or canned—can provide the omega-3 fatty acids needed for a day. This beneficial fat can reduce harmful substances in the body and reduce the risk of heart disease and cancer. This food can also provide vitamin D and other important minerals that you need every day. Contaminants such as mercury and PCBs are low in fresh wild salmon and canned salmon. Eating canned salmon is like eating canned tuna: slice it and sprinkle it in your summer pasta salad or mix it with a little mayonnaise, mustard, lemon juice, chopped onion, and celery and put it in a sandwich.

8. Mango

As long as a cup of this luscious and juicy fruit, you can get 80% of the vitamin C needed for a day to strengthen immunity, 25% of vitamin A (in the form of antioxidants, called beta carotene), 7% of potassium, and 3 grams of fiber, not to mention all the repair energy you get from its rich phenolics, as well as plant compounds that contain active antioxidants. Mango should be treated like this: first cut off a bit from the bottom so that it can stand on your cutting board; then, cut straight along the two sides of the recess to peel off the fruit; next, peel the skin and cut the pulp into small cubes . There are two more suggestions: try mixing mango with a glass of yogurt, a little ice, and a little honey to make a delicious smoothie, or chop avocado and red onion together, and add a little lime juice.

9. Kale

Few vegetables can match this leafy green plant. Kale is rich in vitamins, minerals and antioxidants that promote health. In fact, cabbage’s satiating fiber, bone-building calcium, and heart-healthy omega-3 fatty acids have been shown to help support the body’s natural detoxification system and get rid of the harmful effects that may cause cancer, heart disease and other maladies. Compound. In addition, kale is easy to handle. Just remove the main skeleton of its leaves and cut into small strips. In the last 20 minutes of cooking, add these healthy things to soups or stews, or splash some olives and fry them as a delicious side dish.