Serving size: 1 medium
Approximate price per serving: $0.50
They're not just for Thanksgiving! The sweet potato is a healthier version of the ever-present white potato, and you can do with it pretty much anything you can with its less-colorful buddy: Bake it, mash it, cube it into stews or cut it into fries.
In one medium-size sweet potato, you're getting more than two-and-a-half times your daily supply of vitamin A (actually carotenoids, which your body turns into vitamin A), which helps maintain eye health; almost a third of your vitamin C, which your body uses to form collagen; and more than a tenth of your vitamin B6, which facilitates chemical reactions throughout the body (especially involving proteins) and helps to form neurotransmitters.
You'll also find manganese and dietary fiber in this delicious, starchy root.
Even with relatively affordable foods, it can't help to look for the real deals. One of the easiest ways to get healthy foods for less is to simply make sure you buy in season, when there's the greatest supply of the food and it's shipping from nearby. Remember, too, that some stores sell produce in money-saving bulk packages, which can really reduce the per-serving cost if (and only if) you use all of it. A huge bag of oranges saves you nothing if it goes bad on the counter.
For more information on healthy eating, vitamins and related topics, check out the links below.
More Great Links
- FDA: Fortify Your Knowledge About Vitamins http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm118079.htm
- SELF Nutrition Data: Nutrient Search http://nutritiondata.self.com/tools/nutrient-search
- USDA National Nutrient Database http://www.nal.usda.gov/fnic/foodcomp/search/
- 25 Vitamin-Rich Foods You Should Be Eating. Reader's Digest. (Nov. 2, 2011) http://www.rd.com/slideshows/25-vitaminrich-foods-you-should-be-eating/
- Magee, Elaine. "10 Healthy Foods Under $1." WebMD. (Nov. 2, 2011) http://www.webmd.com/diet/guide/10-healthy-foods-under-1-dollar?page=1
- Magee, Elaine. "Cheap and Healthy: 15 Nutritious Foods for About $2." (Nov. 2, 2011) http://www.webmd.com/food-recipes/features/cheap-healthy-15-nutritious-foods-about-2-dollars?page=1
- Folate (Folicin, Folic Acid). Ohio State University Extension Fact Sheet. (Nov. 4, 2011) http://ohioline.osu.edu/hyg-fact/5000/5553.html
- Eggs, whole, raw, fresh. SELF Nutrition Data. (Nov. 2, 2011) http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2
- Lentils, mature seeds, cooked, boiled without salt. SELF Nutrition Data. (Nov. 2, 2011) http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2
- Spinach, raw. SELF Nutrition Data. (Nov. 1, 2011) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
- Sweet potato, cooked, baked in skin, without salt. SELF. (Nov. 2, 2011) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2
- The World's Healthiest Foods (Nov. 2, 2011) http://www.whfoods.com/foodstoc.php
- Zelman, Kathleen M. 10 Everyday Super Foods. Nutrition & Diet. WebMD. http://www.webmd.com/diet/guide/10-everyday-super-foods?page=2
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