Food Face Off! Which Healthy Ingredient is Better For You?
Even when it comes to healthy foods some foods have a slight nutritional advantage over others. Registered Dietitian Sue Mah pits healthy foods against each other to see which items come out the winner.
Apples vs. Oranges
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The answer: Oranges.
Both apples and oranges are really great choices because they naturally contain phytonutrients which help to fight off disease. Although one apple and one orange have about the same number of calories and they both give 10 per cent of the fibre you need in a day, the difference lies in the amount of Vitamin C. Oranges have over 10 times more vitamin C than apples. Just one orange gives you 116 per cent of the vitamin C you need every day. Oranges also have about 2 times more potassium and almost 10 times more folate. Potassium is important for keeping our blood pressure healthy, and we need folate to make red blood cells.
Cauliflower vs. Broccoli
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The answer: Broccoli
Both veggies are filled with cancer fighting phytonutrients but broccoli has more Vitamin C and Vitamin K. Vitamin K is important for blood clotting and works with other nutrients to keep our bones strong. Just one cup of broccoli gives you 127 per cent of your daily need for vitamin K. Cauliflower is still an excellent source of vitamin C, but Broccoli is really a superstar for vitamin C!
Broccoli also has lutein and zeaxanthin which are phytonutrients called carotenoids that are actually concentrated in the retina. They help protect the eyes from diseases such as cataracts and age related macular degeneration. Broccoli is also richer in beta-carotene which is a precursor to vitamin A.
Tuna vs. Salmon
The answer: Salmon
Salmon has 10 times more omega-3 fats. These are heart healthy fats and we probably aren't eating enough of them! There's no recommended daily amount for this type of omega-3 fats so eating fatty fish at least twice a week is a good start. Only a few foods such as fish naturally contain vitamin D and salmon is a powerhouse for vitamin D.
We need vitamin B12 to help make red blood cells and it helps to prevent anemia. After the age of 50, our body doesn't absorb vitamin B12 very well so it's important to look for foods that are rich in this vitamin.
Flax vs. Chia
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The answer: It's a tie!
Both chia seeds and flax seeds are similar in calories and fat. When it comes to fat, the amount of it is about the same, but the type of fat is different. Flax seeds have slightly more of the plant version of omega-3 fats which are heart healthy. Flax seeds also are a natural source of lignans — these are natural phytoestrogens or plant estrogens. Some research suggests that lignans may help lower the risk of different types of cancer.
Chia seeds are packed with fibre. They have two times more fibre than flax seeds. Most of it is the soluble type of fibre which can help lower blood cholesterol. And even though chia seeds aren't a huge source of calcium, they do edge out flax seeds.
Coconut Water vs. Sports Drink
The answer: Coconut Water
Coconut water has less sugar and more fibre than a sports drink. Depending on the brand, some types of coconut water can even have less sodium than a sports drink. Coconut water also contains nutrients like potassium and magnesium.
However, if you tend to sweat a lot and are working out intensely in hot weather, then you might need the extra sodium from a sports drink. Otherwise for day-to-day hydration, coconut water wins.