Ragi
Ragi, rich in calcium, iron, and amino acids, supports bone health and digestion. Its low glycemic index helps manage diabetes, making it a nutrient-dense staple, according to the NIH and National Institute of Nutrition, India.
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Chickpeas
Chickpeas are packed with protein, fiber, folate, and iron, promoting heart health, digestion, and muscle repair. Harvard T H Chan School of Public Health highlights their role in supporting overall health.
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Red Rice
Red rice, loaded with anthocyanins, iron, zinc, and fiber, boosts heart health, immunity, and aids weight management, according to the NCBI. It’s a nutritious choice for a balanced diet.
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Potatoes
Potatoes, nutrient-dense with potassium, magnesium, and vitamins, are beneficial for overall health. Healthline emphasizes their value, especially when consumed with skins, providing fiber for better digestion.
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Corn
Corn is a fiber-rich food high in vitamin B6, magnesium, and antioxidants like lutein. It supports eye health, digestion, and provides sustained energy, according to Cleveland Clinic.
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Soybean
Soybeans are a protein-packed alternative to animal protein, with fewer fats. They promote muscle growth, bone health, and reduce menopause symptoms, according to Mayo Clinic, and are rich in fiber, calcium, and iron.
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Oats
Oats, high in soluble fiber and protein, help lower cholesterol, regulate blood sugar, and enhance gut health. Healthline and Harvard T H Chan School of Public Health endorse their benefits.
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Eggs
Eggs, a "multivitamin" food, are rich in vitamins, minerals, and antioxidants like lutein. Healthline states they keep you full and prevent unhealthy snacking, offering an affordable source of nutrition.
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