If you’re keen on a super diet without breaking the bank, here are some alternatives.
1) Blueberries
Blueberries are a top choice of those promoting superfoods, and there is no doubt that they are high in potassium and vitamin C. A 100g serving packs 77mg of potassium, 9.7mg of vitamin C and 6mg of calcium, among others.
The alternative
The humble pineapple packs a punch nutrition-wise. A 100g serving offers 97mg of potassium, 15.2mg of vitamin C and 24mg of calcium.
2) Kiwi fruit
Touted as a nutrient-rich food, the New Zealand export has more potassium than bananas or citrus fruits and is an excellent source of vitamin C. A 100g serving boasts 180mg of potassium and 86.7mg of vitamin C.
The alternative
While the guava may not boast a high concentration of potassium (29mg per 100g), it is still packed with nutrients. A 100g serving boasts 152mg of vitamin C, 10mg of vitamin A and 33mg of calcium.
3) Pomegranate
Pomegranates are being hailed as a superfood that can protect the heart. A 2004 BBC report states that scientists in Israel have shown that drinking a glass of pomegranate juice daily could reduce the risk of cardiovascular disease. A 100g serving of the fruit has 236mg of potassium, 10.2mg of vitamin C, 10mg of calcium and 4g of fibre.
The alternative
The dragon fruit may lose out to the pomegranate in terms of calcium (8.8gm) and fibre content (0.9g of fibre) but it is way ahead where potassium (436mg) and vitamin C (14.5mg) are concerned.
4) Red wine
A glass of red wine each day keeps the doctor at bay, so we’ve been told. The idea behind this stems from something called the French Paradox. Researchers noticed that despite their high-fat diet, the French have 40% lower occurrence of heart disease than the Americans. This has been attributed to their consumption of red wine, which has large doses of the antioxidant resveratrol. A 100ml serving of red wine has 0.198mg to 0.713mg of resveratrol.
The alternative
If you’re a teetotaller or would like to stick to a budget, don’t despair. There are alternatives like grape juice, jackfruit and peanuts.
5) Salmon
Like blueberries, salmon is a favourite superfood, thanks to its rich bounty of omega-3 essential fatty acids. A 100g serving contains 2,950mg of omega-3 and 490mg of potassium. We’re told to eat salmon two to three times a week to lower our heart disease risk and help prevent arthritis and memory loss. We’re also told to eat wild-caught salmon rather than farm-raised ones because of the chemicals that have been found in the latter.
The alternative
Indian mackerel (ikan kembung) is a great source of omega-3, with a 100g serving boasting of 1,450mg of omega-3 and 370mg of potassium. Sure, it’s not as chockfull of omega-3 as salmon but the humble mackerel offers more calcium (48mg compared with 12mg in salmon, per 100g serving) and iron (1.8mg vs 0.8mg) and has less fat (3.9g vs 6.34g). Another good alternative is canned sardines.
6) Wheatgrass
One of the more trendy nutritional wonders, wheatgrass (taken as a juice) is said to have beneficial effects on one’s cholesterol level, blood pressure and immune response, as well as prevent cancer, thanks to its high concentration of chlorophyll.
The alternative
To enjoy the benefits of chlorophyll, look for green vegetables such as broccoli or spinach. A 30g serving of spinach offers 128 mg of potassium (compared with 42 mg per 30ml of wheatgrass juice), 26 mg vitamin C (10mg) and 30mg calcium (7.2mg).
Source : Yahoo
No comments
Post a Comment