Quinoa: This is a complete protein and can substitute for less sustainable proteins. Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc.

Barley: Barley is rich in manganese, selenium, phosphorus, copper, magnesium, iron, zinc and potassium. Barley is very high in soluble fibre and offers heart-healthy benefits and is an excellent grain for weight loss because barley is a very slow burning carb.

Winter Squash: Is a good source of vitamin B6, which is important for the nervous and immune system, as well as folate for heart and pregnancy health.

Sweet Potatoes: Sweet and savory sweet potatoes are loaded with fiber, protein, copper, and vitamins A, C, and E.

Tomatoes: 
Tomatoes provide vitamins A, C and E, potassium, fiber, lycopene. If you can’t find fresh tomatoes, buy no-salt-added canned tomatoes.

Greens: The high antioxidant levels in Spinach, Kale, Swiss chard make them excellent for people leading stressful lives. Loaded with iron, folate and, because of their dark colors, antioxidants greens should be enjoyed often. Kale, for example, provides vitamin C and B, and calcium, and costs just over a dollar a bunch. Kale also helps those fighting depression. 

Beans: Beans are known as the perfect plant food for overall health. They are much cheaper and healthier sources of protein than meat or cheese. Since beans are a slow burning carb they are good for weight loss. Beans naturally detoxify the body by keeping the digestive system regular. NOTE: Canned beans have the same amount of nutrients as dried, but are higher in sodium.
Examples of Beans:
• Adzuki Beans contain some of the highest levels of protein of any variety of beans, and they also contain high levels of potassium, fiber, B vitamins, iron, zinc, and manganese.
• Black Beans are a good source of folate, dietary fiber, manganese, protein, magnesium, vitamin B1 (thiamin), phosphorus, and iron.

Broccoli and Cabbage: These vegetables are known for a compound that neutralizes toxins in the liver and helps cleanse the system. Broccoli provides vitamins B6, C, E and K, folate, fiber.  The greener the Broccoli florets, the more nutrients you'll get.

Sunflower Seeds: These seeds are one of the least expensive seeds that you can buy in bulk. Raw seeds are the best nutritionally. Sunflower seeds have 76% of the RDA for vitamin E. Note: buy seeds that are UNSALTED.

Flax Seeds: Flax is very high in fiber and in omega 3 fats which reduce inflammation. Sprinkle the ground seeds over cereal and salads or stir them into casseroles. It's an easy way to boost your fiber and reduce inflammation.