When you’re choosing between foods that have similar nutritional values, you probably don’t know which one is just slightly better. Here’s is an interesting Healthy Fit Natural comparison of various kinds of fruits (berries, breads, nuts…)
STRAWBERRIES VS. BLUEBERRIES
A survey conducted by the Journal of Agricultural and Food Chemistry showed that blueberries (particularly wild), have the highest antioxidant activity against all tested types of fruit. “These antioxidants help in strengthening the immune system and reduce muscle damage that may occur during exercise” says Mitzi Dulan, a dietitian and co-author of The All-Pro Diet.
Healthy Choice: Blueberries are best eaten fresh, because only then they retain the most nutrients. When exposed to temperatures above 175 degrees they can lose many vitamins, antioxidants and enzymes. Add fresh blueberries to your breakfast cereals.
PEANUT BUTTER VS. ALMOND BUTTER
Winner: Almond butter
Almond butter contains more calcium and magnesium. Both butters contain similar amounts of fat, but almond butter has about 60% more monounsaturated fats.
Monounsaturated fats lower bad cholesterol levels and thereby help lowering the risk of heart disease and stroke
Almond butter has three times more vitamin E than peanut butter.
Healthy choice: Make a smoothie with almond butter and fresh fruits.
SPINACH VS. KALE
Kale contains four times more of Vitamin C and one and a half times as much vitamin A and K as compared to spinach. “Vitamin K ensures proper blood clotting and is also required to build healthy and strong bones.” Kale contains three times more lutein and zeaxanthin, antioxidants that protect eye health.
Healthy choices: Make kale chips. Chop the leaves finely, arrange in a baking pan, sprinkle with a little olive oil and bake in the oven for 15 minutes in order to be crisp.
COW’S MILK VS. GOAT’S MILK
Winner: Goat milk
When Japanese scientists compared the two types of milk (milk was obtained from animals that are raised in similar conditions), they discovered that the both milks have the same amount of amino acids needed for recovery and muscle building. But goat milk contains a higher percentage of omega-3 fatty acids as well as calcium, phosphorus, magnesium and conjugated linoleic acid (aka. CLA). Studies show that CLA has a number of beneficial effects on the organism, including the lower cancer risk, improving bone health, aid in lowering the fat.
Healthy choice: Mix the goat milk with cereals; Use it to make smoothies.
WHEAT BREAD VS. RYE BREAD
Winner: Rye bread
Judging by Swedish study published in the Nutrition Journal, subjects who ate rye bread for breakfast later in the day were less hungry than those who ate wheat bread. Hana Isakson, leader of the research, believes that content of dietary fiber have something to do with this. The rye bread has about 8g of dietary fiber per slice, which is more than whole wheat bread.
Healthy Choice: Rye bread is often made from a mixture of rye and white wheat flour, therefore always choose 100% rye bread, so you could intake more dietary fiber, or choose an integral rye bread.