The current inflation is affecting the pockets of consumers, however we still have food that is local, healthy and affordable. It is true that they have risen in price in recent months but they are still affordable for the vast majority. Everything to curb the consumption of ultra-processed foods that affect our health.
It is possible to find foods that are tasty, nutritious and that directly help our health. We are going to review some of the seasonal, local, healthy and affordable products that meet these requirements.
Broccoli
Its high level of fiber, potassium, calcium and folic acid and vitamin C make the broccoli an interesting vegetable. It also contains myrosinase, an anticancer enzyme that also prevents some diseases such as arthritis.
Although with somewhat lower levels, cauliflower, a family of broccoli, is also a very interesting and healthy vegetable that we should take advantage of when it is harvested to consume it.
This vegetable should not be exposed to high temperatures when cooking, and steaming it can be a great ally to get the most out of it.
Blue Fish
Fish is very necessary in our diet and oily fish is the healthiest for our health. There are very affordable species of oily fish such as sardines, mackerel, anchovies and herring.
All oily fish contains omega-3 fatty acids that provide very positive effects for the cardiovascular system. All this makes it a local, affordable and healthy food.
Citrus, rich and affordable fruits
They are one of the fruits that we must take into account in winter moments and before the risks of colds. They provide us with fiber, potassium, calcium and are rich in vitamin C. The high contribution of vitamin C helps us to prevent mainly respiratory infections. Its contribution of calcium helps our bones and teeth in good condition.
The main citrus fruits that we find affordable in the market during the winter season are: oranges, tangerines, grapefruit and lemons. It is highly recommended that you eat the fruit and not the juice, since in this way we will not lose the fiber content and we will limit our sugar intake.
Green leafy vegetables
Vegetables like chard and spinach are really beneficial for our health. They provide us with a large amount of minerals, vitamins as well as fiber. Spinach mainly and also chard significantly protect the digestive system.
Do not overcook them and eat them regularly. There are countless recipes that make them more interesting and fun.
Sweet potato
Mainly in the autumn season the sweet potato reaches the markets. An interesting tuber for its high level of fiber, carbohydrates, vitamin C, A and beta carotene. Also rich in minerals such as iron, calcium and protein, it is an interesting food to use in our kitchen and provide more natural sweetness.
Oatmeal
Oats in the form of flakes or flour is a close and very healthy food. Its high levels of soluble fiber give it the ability to regulate digestion and consequently blood glucose levels. It also provides us with vitamin B, folic acid and potassium. It also provides Omega-3 fatty acids that help with cholesterol problems.
Use oats as a complement to some recipes or preparations or simply at breakfast or as a snack, with this you will introduce a great food into your diet.
Vegetables
What to say about one of the most interesting food groups, they provide us with a quality and very cheap protein. Consume legumes regularly, they will provide you with high quality protein, fiber, carbohydrates, a very low level of fat and many minerals such as iron and calcium.
Carrot
One of the local vegetables, interesting and cheap. Its great contribution of vitamin A, in addition to helping the skin, does so with the functioning of the retina. Due to its high level of beta carotene, it is a highly studied food for its prevention of cardiovascular diseases and cancer.
Yogurt
This dairy food is a great ally of our microbiota, it helps to stabilize and enrich our flora and thus our defenses. It also provides us with B vitamins and calcium. A food that without adding sugar is very healthy.
Eggs
A food that provides us with high-value protein, a very balanced level of fat and provides vitamin A, D and B12, which is very interesting for our diet. We can also consume an egg a day without any problem.
Apples
Its great contribution of antioxidants make it the queen of fruits to be considered the healthiest. In addition, its level of polyphenols makes it help to improve cardiovascular health by lowering cholesterol levels, blood pressure and the risk of stroke. Consume them regularly and dare to incorporate it into your recipes and preparations.
Nuts
Walnuts are the queens of dried fruits. Its high level of antioxidants makes it an interesting nut for intellectual development and to prevent aging and neurodegenerative capacities. Its large amount of Omega-6 and fiber make it a perfect food to combat bad cholesterol and colon problems.
Garlic
We could not finish this review without naming garlic. Although it is usually a food that accompanies dishes with other main ingredients. The use of garlic in our diet is important and healthy. A food that provides health at a really low cost.
Its high content of lysine and quercetin together with high levels of phosphorus, potassium, iodine as well as group B and C vitamins give it antiviral, bactericidal, antiseptic, antiparasitic and anti-inflammatory virtues. The use of garlic in a moderate but recurrent way brings us great benefits.
