10 Healthiest and Affordable Fruits and Vegetables to Take Advantage of SuperSNAP

SuperSNAP is a program in which recipients of the Supplemental Nutrition Assistance Program (SNAP) are provided Additional $ 40 per month for the purchase of fresh, frozen, or canned fruits and vegetables with no added salt, sugar, or fat.

Fruits and vegetables are packed with nutrients and antioxidant compounds with anti-inflammatory effects. Health experts have found that these foods can help prevent chronic diseases and promote longevity. A study published in the journal Circulation of the American Heart Association indicates an ideal consumption of 2 servings of fruit and 3 of vegetables a day.

10 nutritious and accessible fruits and vegetables

1. Broccoli

Broccoli with cheese
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Cruciferous vegetables like broccoli are rich in nutrients, antioxidants, and other beneficial compounds that have been linked to preventing chronic diseases like cancer. It is a food rich in vitamin C that supports the immune system; a cup of broccoli provides 135% of your daily needs of the said vitamin. It is also rich in vitamin K and folic acid. You can eat it in salads, stews, and soups.

2. Spinach

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Spinach is an excellent source of vitamin K, vitamin A in the form of beta-carotene, It is one of the foods richest in folate, provides fiber and is low in calories. Vitamin K is important for blood clotting and bone health, and for other functions in the body. These leafy greens also contain vitamin C and minerals like iron, potassium, magnesium, and calcium.

Spinach can be eaten raw in a salad or sandwich in place of lettuce, cooked as a garnish, or mixed with other foods as part of a main dish.

3. Zucchini

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Zucchini is rich in vitamin A, it is also a source of vitamin C, it provides potassium and magnesium. Vitamin A is important for normal vision, the immune system, and reproduction. In addition, vitamin A helps the heart, lungs, kidneys and other organs function properly. You can cook it as a garnish or make the trendy vegetable spaghetti.

4. Bananas

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Bananas are very nutritious. They are not only a source of potassium but also of vitamin B6, which contributes to the normal functioning of the nervous system. One banana provides the 30% recommended intakes of vitamin B6 for adults. They also provide vitamin C, magnesium and fiber. They are an excellent snack to boost your energy.

5. Oranges

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Oranges and lemons are among the most popular vitamin C-rich fruits. In addition to antioxidant vitamin, orange is also a source of potassium; Eating the whole fruit is convenient to take advantage of its fiber content. Lemons can be squeezed into salads, soups, or used to add citrus flavor to fresh drinking water.

6. Carrots

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Carrots are a source of vitamin A; half a cup provides 51% of the recommended daily value of this vitamin. They also provide vitamin C and are rich in fiber and phytonutrients. You do not need to peel them, since there are also fiber, antioxidants and vitamins in the skin. Carrots are perfect raw or cooked, as a snack, in salads, as a side dish, and in soups.

7. Apples

Green apple
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Apples provide quercetin, a flavonoid that has antioxidant and anti-inflammatory effects, they also provide vitamin C and fiber called pectin. The Harvard Nutrition Source notes that fresh, whole apples offer the most nutrients. Discarding the skin removes much of the fiber and most of the flavonoids.

8. Canned tomatoes

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Tomatoes provide vitamin C, potassium and are rich in lycopene, an antioxidant that can help reduce inflammation. Tomatoes without a food that can be integrated into a myriad of dishes such as salads, sandwiches, stews and soups.

9. Frozen berries

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Fresh berries are often expensive on a budget and can go bad quickly; however, it is more convenient to stock up on frozen berries that are just as nutritious as fresh ones. Strawberries are rich in vitamin C and together with blackberries are a great source of anthocyanins, compounds that have shown beneficial effects on the brain and heart.

10. Sweet potato

Sweet potato
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Sweet potatoes are one of the main sources of beta-carotene (a precursor of vitamin A), rich in fiber and also provide potassium. A baked sweet potato with skin provides 156% of the daily value of vitamin A according to data from the National Institutes of Health. Vitamin A is important for normal vision, the immune system, and reproduction.

Sweet potatoes with orange pulp are rich in beta-carotene, while those with purple pulp are richer in anthocyanins. They can be cooked steamed, in the oven and even in the microwave.

Buying healthy foods can increase your preference for these products and benefit your body. Researchers from the University of North Carolina at Chapel Hill found that in the first eight months of the program (October 2019 through April 2020), SuperSNAP participants not only bought healthier food with the extra $ 40, but they also they increased their purchase of healthy foods with SNAP benefits.

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