WHEN is something a superfood – and when is it a superfad?
Health fans have been going nuts for pistachios recently as they are rich in protein, fibre and antioxidants.
GettyGet the goodness of Wheatgrass Vegas for a fraction of the cost, by choosing fresh brocoli[/caption]
But like most wonder products, they’re pricey too – and you can get the same benefits on a budget.
Nutritionist Amanda Ursell looks at a range of superfoods and shows you how to swap them for everyday items that are just as good . . .
SWAP: Wheatgrass Vegas
£2.14/40ml shot (£5.35/100ml)
FOR: Aldi Fresh Broccoli
72p/375g (19p/100g)
WHEATGRASS, the young grass shoots of wheat, contains green antioxidant pigment called chlorophyll, along with vitamins C and E.
Commonly made into fresh juice, frozen tablets and even powders, the good news, is you can get chlorophyll, plus vitamins C and E, simply by steaming some fresh or frozen broccoli, and serving with your everyday meals.
Tucking into the whole vegetable gives you the added advantage of eating, rather than drinking these nutrients, which helps you to feel fuller.
SWAP: M&S Pistachios
£4.75/150g (£3.75/100g)
Posh pistachios will cost you £4.75 at M&S
FOR: Morrison’s KP Unsalted Peanuts
£2.99/250g (£1.50/100g)
But you’ll also get minerals such as iron for energy and vitamin E for healthy skin with these cheaper peanuts
Whether its posh pistachios or down-to-earth peanuts, natural unsalted nuts provide a decent slug of protein needed for building and maintaining muscles.
You’ll also get minerals such as iron for energy and vitamin E for healthy skin.
With between 160 to 200 calories per 100g, it is worth sticking to around a 30g portion. But research shows that up to 20 per cent of nut calories may not be absorbed so they could help with weight loss.
SWAP: Sainsbury’s Fresh Blueberries
£2.70/300g (9.40/kg)
Blueberries are great for fibre, which helps good bacteria in our gut, and they also boost brain health, but they can be pricey when fresh
FOR: Sainsbury’s Frozen Strawberries & Blueberries
£2/400g (50p/100g)
Berries maintain their benefits when they are frozen – so try this mixed bag to get double the goodness at a more reasonable price
Blueberries are great for fibre, which helps good bacteria in our gut, and they also boost brain health.
But they’re not the only berry with powerful properties. Strawberries are jammed with vitamin C, which builds and maintains collagen in our skin.
Berries maintain their benefits when they are frozen – so try this mixed bag to get double the goodness at a more reasonable price.
SWAP: The Berry Company Acai Juice
£2.79/litre
Hollywood celebs love acai juice, but while there is no proof it promotes weight loss, it could lower blood pressure
FOR: Lidl Naturis Orange Juice
£1.45/2 litres (79p/litre)
Orange juice will do just as much as acai juice, and at a fraction of the price
Hollywood celebs love acai juice – but the National Institute for Health in America says no independent studies published in scientific journals show the drink alone can promote weight loss.
It may help reduce blood pressure and cholesterol, though.
The bottom line is that acai provides vitamin C and the mineral potassium – which may explain in part the link to blood pressure.
Orange juice will do that too, and at a fraction of the price.
SWAP: Twinings Pure Green Tea
£2.25/50 bags (£4.50/100g
Green tea’s super nutrients, known as flavonoids, have been shown to help lower the risk of Alzheimer’s disease and related dementias
FOR: Tetley Original Everyday
£4/240bags (53p/100g)
Cheaper tea taken black offers the same benefits as green tea
Green tea’s super nutrients, known as flavonoids, have been shown to help lower the risk of Alzheimer’s disease and related dementias – but black tea contains these plant compounds too.
Researcher Ersa Shishtar from Boston’s Jean Mayer Centre of Ageing says: “People who may benefit the most from consuming more flavonoids are those at the lowest levels of intake.
“A cup of tea a day would be adequate.”
SWAP: Tesco’s Fresh Salmon Fillets
£4.75/260g (£18.27/kg)
Getty – ContributorAs an oily fish, salmon is a source of beneficial Omega 3 fats, which are linked to heart health and improved memory.[/caption]
FOR: Tesco Pink Canned Salmon
£1.70/125g (80p/100g)
Vital oils are not destroyed in the canning process, so you won’t sacrifice heart health for a lower price tag if you switch from fresh salmon
AS an oily fish, salmon is a source of beneficial Omega 3 fats, which are linked to heart health and improved memory.
The these vital oils are not destroyed in the canning process, so you won’t sacrifice heart health for a lower price tag if you switch from fresh salmon.
It is also worth knowing that some of the Omega 3s can move from the salmon into the surrounding oil, so use all of the can’s contents to optimise your intake.
SWAP: Cocoa Nibs Naturya
£1.25/125g (£100/100g)
Nibbling on cocoa nibs and ingesting flavanols may help reduce the risk of stroke as well as improve blood flow
FOR: Lindt Excellence 70% Cocoa Chocolate
£1.60/100g#
A standard 70 per cent cocoa dark chocolate is probably the most cost-effective choice to reap its potential flavanol benefits
Nibbling on cocoa nibs may make you feel a little A-list, and studies suggest that compounds in cocoa called flavanols may help reduce the risk of stroke as well as improve blood flow.
But you can enjoy the benefits of the ingredient in all its forms.
A standard 70 per cent cocoa dark chocolate which you can pick up in most supermarkets is probably the most cost-effective choice to reap its potential flavanol benefits.
SWAP: Cawston Press Beetroot Juice
£2.95/litre (29p/100ml)
Beetroot is naturally high in nitrate, which our bodies convert into nitric oxide, thereby increasing the flow of blood and oxygen.
FOR: Cooked Beetroot, Aldi
65p/500g (13p/100g)
The benefits to our blood vessels could come from simply adding beetroot to our regular meals – at far less expense
Beetroot is naturally high in nitrate, which our bodies convert into nitric oxide, thereby increasing the flow of blood and oxygen.
Some studies have suggested that beetroot juice may help cyclists pedal faster for longer.
For the rest of us, benefits to our blood vessels could come from simply adding beetroot to our regular meals.
You could turn the vegetable into soup or add it to winter-style salads.
SWAP: Ocado Avocado
£1.80 per avocado
Avocados are packed with Vitamin K, which we need to build strong bones
FOR: Tesco Watercress
£1.30/85g
The good news is that watercress also has Vitamin K, fibre and lutein. It also costs considerably less than avocado
Avocados are packed with Vitamin K, which we need to build strong bones.
You also get fibre for gut health, good oils for a healthy heart, plus the yellow pigment lutein which is believed to benefit our eyes.
The good news is that watercress also has Vitamin K, fibre and lutein. And if you drizzle a 40g serving costing less than 65p with a little olive oil, it will help with the absorption of Vitamin K.