10 high nutrition low-cost foods that should be in your basket

Your tight budget can go further with these highly nutritious foods.

1. Beets
For less than $2 a pound, a two-for-one deal: Eat the roots and the leaves, for a double dose of fiber, potassium, and folate, and get antioxidant betalains and beta carotene in the bargain.

2. Cabbage
This modest member of the brassica family is rich in potential cancer-fighting sulforaphanes, and vitamins K and C. Cooked right, it’s mild and sweet — and paying 22 cents a serving is pretty sweet, too.
3. Canned salmon (pink)
For as little as 65 cents per 3-ounce serving, canned salmon is a great alternative to tuna, with more omega-3 fats and less mercury. Be sure to look wild canned Alaskan salmon.

4. Eggs
Versatile eggs offer perfectly balanced protein, vitamin B-12, selenium, and choline. Even enhanced with heart-healthy omega-3 fats, they’ll only set you back about 50 cents for two.

5. Lentils
A 1-cup serving of these fast-cooking legumes gives you half the fiber you need for the day, plus plenty of protein, folate, and iron — all for about 25 cents.

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They’ve got more protein than bulgur wheat, plus soluble fiber, thiamin, iron, and selenium — and a hearty oatmeal breakfast for four costs about a dollar.

7. Quinoa
At less than 50 cents a cup, this tender, nutty grain-like seed beats brown rice when it comes to fiber and protein, and has healthy amounts of vitamin E, magnesium, and iron.

8. Sunflower Seeds
Get the nutrition and crunch of nuts, for a fraction of the price (generally less than $2 a pound). Sunflower seeds rival almonds for protein and fiber, and offer tons of vitamin E to boot.

9. Sweet Potatoes
A medium baked sweet potato gives you all the vitamin A you need for the day, as well as potassium, fiber, and vitamin C.

10. Tofu
A quarter-pound costs less than a dollar, but boasts 18 grams of cholesterol-free protein. Plus, the kind made with calcium sulfate provides more than half your daily requirement of calcium.

Source: Martha Stewart