How are you getting your micronutrients? Fruits and veggies that don't break the bank?

[birdwhacker]

I'm starting to think that apples and frozen broccoli aren't cutting it.

What cost effective options do you guys have for getting your micronutrients in? Frozen fruit smoothies? Raw milk hippy garbage? Asparagus? Brussels sprouts?

 

[Tattoo85]

Frozen wild blueberries in my overnight oats, frozen mixed vegetables, eggs, lots of baby spinach with everything. Those are probably the most reasonably priced foods, I don't really do smoothies or drink my nutrients personally. I'd rather get my calories from food since I love eating.

 

[Smiter]

two capsules of once a day and A2Z

 

[DunningKruger]

You could skip the veg and eat liver.

 

[JourneyToPerfection]

I smash coconut water daily. They even have a chocolate flavoured one that tastes amazingggg. Coconut water is naturally low in calories and sugar, supports heart health and aids in digestion and is a natural source of potassium, magnesium, and sodium.

 

[miameow]

You could skip the veg and eat liver.

I love liver, not for the taste, but for it being nature's vitamin pill. It's best not to overdo it though, as liver is quite potent (esp ox liver, chicken/pork not so much). I cook then freeze chicken liver in small portions and eat it every few days or so. It saved me from a lot of chronic illnesses, and hairloss. Heart is also a good source of nutrients, with a slightly different profile.

 

[Calm Logic]

With more potassium than bananas, cheap white potatoes are a surprisingly good source of vitamin C and B6. Some vegetarians will eat potatoes BBQ style as well as cabbage "steaks" and carrot "bacon."

My equation for cheap and nutritious:

(Sweet potato OR white potato OR rice) + (beans OR green veggies, such as spinach, broccoli, brussel sprouts, cabbage, frozen peas with carrots)

I will also make an Asian noodle bowl with veggies such as cabbage and broccoli. I also like corn on the cob, with just salt or pepper instead of butter. I also like collard greens cooked with kale and/or mustard greens.

Bananas are my favorite fruit cost-wise. Bananas are a great source of the soluble fiber pectin, and they are part of the BRAT diet (bananas, rice, applesauce, toast), which is good for preventing GI symptoms, such as from GLPs.

Oats are also cheap, with a great, unique micronutrient profile. Like @Tattoo85 , I will sometimes put frozen blueberries in my oats (or in my cereal or yogurt).

 

[birdwhacker]

You could skip the veg and eat liver.

Liver is great, but I think skipping the veggies is a mistake. I supplement all of the vitamins in the image. To be honest, I was defining micronutrients as "shit that isn't vitamins." Like I can get all of that, liver, meat, etc. but still feel like shit... Then next thing you know you take out a pomegranate, and a big mess of asparagus and all of a sudden you feel like a million bucks I guess on paper that's really just vitamin C and ALA, but somehow the real thing hits harder.

Not to diss the liver thing, it's just that my family went through a carnivore phase and I am well and truly over it. Organs are not an alternative to vegetables, at least not for me.

 

[Tattoo85]

Liver is great, but I think skipping the veggies is a mistake. I supplement all of the vitamins in the image. To be honest, I was defining micronutrients as "shit that isn't vitamins." Like I can get all of that, liver, meat, etc. but still feel like shit... Then next thing you know you take out a pomegranate, and a big mess of asparagus and all of a sudden you feel like a million bucks I guess on paper that's really just vitamin C and ALA, but somehow the real thing hits harder.

Not to diss the liver thing, it's just that my family went through a carnivore phase and I am well and truly over it. Organs are not an alternative to vegetables, at least not for me.

I agree with you. I've done all sorts of diets over the last 20 years, and there have been points where I've looked pretty impressive. But I've never felt better than the last few years of eating a well rounded diet with plenty of fruit, vegetables, oats, sweet potatoes, etc. I still hit over 1g protein per pound of body weight, I still eat plenty of meat. But especially as far as a calorie deficit goes, I've never been in a calorie deficit that has been as sustainable as this, I have much more energy for the amount of calories I'm consuming, and just feel better.

 

[sheilarae74]

I have been focusing on protein too much and neglecting the other nutrients I need. That's probably why I been feeling so crappy. Thank you all for the good ideas.

 

[DunningKruger]

Liver is great, but I think skipping the veggies is a mistake. I supplement all of the vitamins in the image. To be honest, I was defining micronutrients as "shit that isn't vitamins." Like I can get all of that, liver, meat, etc. but still feel like shit... Then next thing you know you take out a pomegranate, and a big mess of asparagus and all of a sudden you feel like a million bucks I guess on paper that's really just vitamin C and ALA, but somehow the real thing hits harder.

Not to diss the liver thing, it's just that my family went through a carnivore phase and I am well and truly over it. Organs are not an alternative to vegetables, at least not for me.

All good. It’s not for everyone. I have MCAS reactions to many fruit and vegetables, and it has worked well for me for almost a decade so I often pitch it first.

I personally would focus less on cost, and more on variety, quality, flavour preference, and inflammatory load.

Do you live near any farms or farmer’s markets? Is there a food coop or CSA nearby? Those are great options for marginally more affordable and potentially less toxic veggies (you’d have to vet the farm and have a conversation with the proprietor first regarding their practices).

 

[desinr-gal]

I add Kale and bluberries to protein shakes. I eat seaweeds they have important minerals like zinc and iodine. I eat sprouts, and keep intending to grow them. So much cheaper and you can get a variety of kinds. Broccoli are supposed to be highest in sulfurophane. We eat salad with many kinds of vegetables almost everyday.we include purple vegs like cabbage, and red onion. I add dried herbs because they have nutrients and flavor too.

 

[Calm Logic]

I love that tip about growing your own sprouts. I love them in a sandwich. With purple onions, I like them pickled for a salad, veggie sandwich, or a veggie burger.

Frozen bell peppers are cheap, but I get fresh since they taste better, even for a veggie omelet. Mexican food like tacos is an easy way to add veggies (like finely shredded cabbage instead of Iceberg lettuce), as with Asian stir fry. A local sub shop here uses cabbage in their subs too.

Tips for eating the rainbow on a budget (attached):

 

[Calm Logic]

Cost differences for more premium colors/varieties of a common veggie:

The "Color Premium" in Vegetables

In most produce departments, the standard green or white version of a vegetable is treated as a high-volume commodity, while vibrant reds, purples, and yellows are categorized as "specialty" or "fancy" produce.

Vegetable	Baseline Color	Premium Color(s)	Estimated Mark-up	Reason for Price Difference
Onion	Yellow	Red (Purple)	15% – 25%	Slightly lower production volume.
Potato	White/Russet	Japanese Purple	300% – 500%	Niche farming; lower yields per acre.
Cauliflower	White	Orange / Purple	50% – 100%	Heritage seeds; lower demand.
Cabbage	Green	Red (Purple)	10% – 30%	Higher density and slower growth rate.
Bell Pepper	Green	Red / Yellow / Orange	50% – 150%	Colored peppers are fully ripened (longer on the vine).
Carrots	Orange	Purple / Yellow / Red	40% – 100%	Usually sold in bunches vs. bulk bags.
Asparagus	Green	White / Purple	50% – 80%	White requires labor-intensive "mounding".
Corn	Yellow / White	Blue / Red / Purple	100% – 200%	Usually heirloom varieties; limited availability.
Kale	Green (Curly)	Lacinato (Black/Purple)	20% – 40%	Marketed as a "superfood" variety.
Brussels Sprouts	Green	Purple	60% – 100%	Rare variety with a shorter harvest window.

 

[chipsandsalsayall]

My grocery store has big bags of all types of salad greens (spring mix, baby spinach, arugula mix, etc.) for fairly cheap. One of those and a bottle each of red wine vinegar, balsamic vinegar, and decent olive oil go a long way for us...we also like big bags of mustard, collard, and turnip greens to steam or simmer (cajun seasoning, squeeze o' lemon and/or a sprinkling of Crystal Hot Sauce and yumyum greens and pot liquor to boot).

 

[CandyCap]

I grow microgreens. Very easy to do and fairly inexpensive. I love them in salads, sandwiches. They are great on tacos, or in a pita too.

 

[birdwhacker]

I grow microgreens. Very easy to do and fairly inexpensive. I love them in salads, sandwiches. They are great on tacos, or in a pita too.

Ooh this might be the most slept on answer here! What do you grow? Care to share pics?

 

[Smiter]

I'm starting to think that apples and frozen broccoli aren't cutting it.

What cost effective options do you guys have for getting your micronutrients in? Frozen fruit smoothies? Raw milk hippy garbage? Asparagus? Brussels sprouts?

For cost, my monthly supply of once a day and A2Z comes to 25 bucks. And I save on the calorie consumption.

Ooh this might be the most slept on answer here! What do you grow? Care to share pics?

Last year I grew a bunch of tomatoes, bell peppers, amaranthus, okra, spinach, squash, string beans, curry leaves, eggplants. Then before I harvested it, I went to India and made the mistake of starting a dream mini-farm of my all-time favorite fruit. The blunder made me lose all interest in veggies. I just fed the neighborhood after returning.

 

[MikeyMike]

Costco has bags of broccoli, cauliflower, squash, and Brussel sprouts all reasonably priced. We eat a ton of these. During summer, we hit the farmers markets and get some great varieties as well. Costco also has large bags of frozen veggies that are great too. Costco also has huge bags of apples, grapes, strawberries, and blueberries. However this year the price of blueberries is sky high.

 

[Bucky]

I'm starting to think that apples and frozen broccoli aren't cutting it.

What cost effective options do you guys have for getting your micronutrients in? Frozen fruit smoothies? Raw milk hippy garbage? Asparagus? Brussels sprouts?

Foraging grapes in the grocery store…

 

[JuneBug1956]

Fermented food daily, sauerkraut or Kimchi, steamed broccoli, roasted veggies, onion and garlic, sweet potatoes. Orange slices with my olives( mad obsession)

 

[miameow]

Liver is great, but I think skipping the veggies is a mistake. I supplement all of the vitamins in the image. To be honest, I was defining micronutrients as "shit that isn't vitamins." Like I can get all of that, liver, meat, etc. but still feel like shit... Then next thing you know you take out a pomegranate, and a big mess of asparagus and all of a sudden you feel like a million bucks I guess on paper that's really just vitamin C and ALA, but somehow the real thing hits harder.

Not to diss the liver thing, it's just that my family went through a carnivore phase and I am well and truly over it. Organs are not an alternative to vegetables, at least not for me.

I personally do eat veggies, not just liver. I don’t think you need to be carnivore to eat liver. It doesn’t have to replace veggies. Everyone in Eastern Europe eats liver regularly as well.

I struggle with eating large volumes of veggies being on reta and suffering from chronic ibs. Not to mention the cost of veggies becoming increasingly extortionate. Liver is very nutrient dense so you don’t need much at all.

 

[CandyCap]

Ooh this might be the most slept on answer here! What do you grow? Care to share pics?

We are leaving on a camping trip this week, so I have nothing growing (to grab photos) at the moment 😞
I grow peas(makes amazing pesto!), sunflower, radish, basil, kale, beets, red clover, mustard, cilantro. They add great flavor to all sorts of meals. I usually do half a tray of a mix of neutral flavors, and another half tray as a spicy mix.
I get my seeds from here https://sproutpeople.org/
They have a great section about growing them that is worth checking out.
I have 2 huge trays that I usually rotate and have a constant supply.

 

[Crowreap]

Frozen vegetables from your local supermarket is the best way to get in micronutrients and make sure you get a variety of vegetables. its so cheap!! especialy from Walmart.

 

[Cumulus]

Grow my own food when I can, mostly. Among other things.

I'm growing wayyyy too many tomatoes this year and I don't mind. Saw the writing on the wall re tomato prices, got 15 plants now in the ground and flowering; all heirloom. Cooler temps aren't bothering them, and everyone around me is in a panic about soil temps. Lots of new gardeners this year, it seems. That also means LOOOTS of misinformation on growing crops. If I hear one more "master gardener" tell someone about pruning their 'mater to one lonely leader more time, I'm going to lose it.

And... if they didn't want me to not pay for 9 dollar butter (and it magically end up in my pocket), they would stop selling 9 dollar butter. All my homies hate loblaws.

 

[Calm Logic]

I do like Asian markets for some cheap produce and other items. Other tips from the hypernutrition world:

View: https://www.youtube.com/watch?v=1rMdNn9XaXg

YouTube's AI summary:

In this video, Dr. Brooke Goldner provides practical advice for individuals or families trying to maintain a raw, hyper-nourishing diet on a tight budget. She emphasizes that healing is possible regardless of income and offers the following cost-saving strategies:

• Forget organic requirements: Dr. Goldner stresses that you do not need to buy organic produce to experience the health benefits of her protocol (0:00 - 0:20, 0:42 - 1:15).
  
  
• Shop at discount stores: Look for produce and staples like flax seeds at dollar stores (e.g., 99 Cent Stores). She suggests asking staff about delivery schedules to get the freshest stock (1:29 - 2:13).
  
  
• Explore diverse markets: Walmart and Asian markets often carry produce at significantly lower prices than conventional grocery stores (2:14 - 2:44).
  
  
• Time your farmer's market visits: Show up about 30 minutes before closing. Sellers are often willing to deeply discount the remaining produce rather than haul it back on their trucks (2:46 - 3:55).

 

[ContainHer]

I have been focusing on protein too much and neglecting the other nutrients I need. That's probably why I been feeling so crappy. Thank you all for the good ideas.

Same - I will eat a steak or some chicken thighs sitting on my protein high horse but certainly don't prioritize fruits and veggies as much... not even over the booze. I know. I know.

 

[ContainHer]

Costco has organic frozen broccoli, green beans, and corn - When I do remember to eat my veggies, I live on those.

I just 3d printed my first hydroponic tower, total cost will be around $45 - I'll get it hooked up after Memorial Day and see what I can grow. I have my strawberries lined up, but as the only one who eats veggies and salads in my house it would be fantastic to go pick a fresh salad daily.

 

[Texan509]

I eat a cup of the grilled veggies from Costco, take one a day vitamins, and eat an apple and banana in the morning