The very concept of healthy and nutritious food triggers our imagination wherein we picture them rarely available expensive food but we often miss out on some commonly available candidates which can deliver you immense health benefits at affordable prices. Here we are going to discuss some of these healthy foods-


On top of the list comes to the complete food ‘milk’ without any doubt. Rich source of calcium, potassium, protein (having all 10 amino acids necessary for the body), and Vitamin A and B12; it helps to strengthen our bones and teeth, provide skin benefits, helps us fight various diseases, and maintain a healthy weight.

It can perhaps be regarded as the most common food item (whole or mixed in tea or coffee) with which we start our day and can be found as part of the diet in many families.


Available for nearly all year at affordable rates it won’t be an exaggeration to call it a power-packed punch and is preferred by many athletes to replenish themselves while in competition. Its high potassium content helps regulate our heartbeat and bananas also have the potential to elevate our mood (due to the presence of a chemical named tryptophan), high in antioxidants, help in weight loss (due to high fiber and vitamin B6). Vitamin B6 additionally strengthens the nervous system and increases the production of white blood cells.

It is also an interesting point to note that ripened bananas have more nutrients than unripe greenish-yellow ones.


Among all foods, onion gets the highest media coverage due to its fluctuating price and it is an intricate part of Indian cuisine.

Eaten in both raw and cooked form, it offers high antioxidants (particularly quercetin and Sulphur containing). It helps in lowering blood sugar levels, can reduce the risk of various cancers, and ameliorate bone health.


How can we forget the red juicy sour food which is used as a sidekick in vegetables to the flavoring of soups, from eaten in raw to consumed as juice and toppings on various dishes?

Our little red (surprising fact that they can also be green, yellow, or purple) friend here has a reputation as a rich source of antioxidant lycopene (helpful in reducing the risk of heart diseases and cancer) and a good source of fiber (improves digestion).


It is a category of pulses/legumes which is a common part of the daily diet in India. They are differentiated by their color and known by their local names like Black lentils (Urad dal), Red lentils (Masoor dal), Yellow lentils (Mung dal).

The very first thing which comes into our mind for pulses is that they are a substitute for meat for protein supply. Apart from protein, they are highly rich in iron, B vitamins (like folate), magnesium, polyphenols and can reduce the risk of heart diseases and type 2 diabetes.