It’s time to turn over an old leaf

Mar 4 2008 by Hannah Davies, The Journal

Craig Mcqueen discovers how you can eat super, but save the pennies.

EVERY day it seems there’s a new report telling us about foods that can improve our health.

So it’s no surprise more of us are constantly on the lookout for the next superfood.

While food manufacturers can no longer give their products the “superfood” tag unless they back it up with scientific evidence, many foods still enjoy a rise in sales on the back of some research and the odd celebrity endorsement.

The problem is many foods are so expensive that anyone looking to improve their diet could think it will cost them a fortune.

But it doesn’t have to be like this. For every pricey superfood there’s an alternative which might not be as fashionable, but does the same job for a fraction of the price.

Here’s a look at a dozen superfoods and why choosing another option could leave you quids in.

SWAP BLUEBERRIES FOR PRUNES

As tasty as they are good for you, blueberries have long been touted as a superfood, thanks to their antioxidant concentration. However, prunes cost half the price and have more than twice the antioxidants. If you have some for breakfast, you’ll get your whole day’s allowance.

SWAP KIWI FRUITS FOR APPLES

Packed with vitamin C and potassium, one kiwi fruit gives as much benefit as two oranges and four bananas. But you’d be far better off buying some apples, which are rich in fibre and loaded with vitamin C.

SWAP RED WINE FOR CIDER

It was good news all round when it was revealed the odd glass of wine could help us lower cholesterol. But researchers at Glasgow University discovered there’s just as much benefit in a pint of cider.

SWAP PAPAYA FOR RED PEPPERS

It seems the more exotic a fruit sounds, the more fashionable it becomes. That’s the case with the papaya, although it does have twice our daily allowance of vitamin C.

However, one red pepper has four times our daily allowance, and like the papaya, it has other benefits.

SWAP WHEATGRASS FOR TURNIPS

Wheatgrass is good for you, but not that good if you consider the price and taste. Instead, try turnips. They can cut your risk of diabetes, and a serving of mashed neeps is low in calories, but high in potassium and vitamin C.

SWAP POMEGRANATE JUICE FOR TOMATO JUICE

Again, it’s the antioxidants which makes pomegranate juice so popular, but a pint carton could cost you £3. Tomato juice, meanwhile, costs half that, but is one of the richest sources of vitamin C and full of lycopene, which cuts the risk of prostate cancer.

SWAP GOJI BERRIES FOR RAISINS

The dried Chinese berries were one of 2007’s most fashionable foods, as they are full of fibre, vitamin C and antioxidants. Yet you can get the same mixture of nutrients from the humble raisin.

SWAP EDAMAME BEANS FOR KIDNEY BEANS

They’re also known as soya beans and they’re full of protein and isoflavones, which mimic the female hormone oestrogen. They also lower cholesterol.

Yet kidney beans are just as good for your heart. They’re very cheap, low in fat, and they also contain protein.

SWAP FRESH SALMON FOR PILCHARDS

Salmon is full of omega three fat, which is good for your heart but also pricey. So for something cheaper, go for pilchards. They have even more omega three.

SWAP ACAI JUICE FOR SUMMER BERRIES

The Brazilian acai berry was labelled a superfood for its antioxidants, but a litre of juice could set you back £40. Instead buy strawberries and raspberries.

SWAP GREEN TEA FOR BLACK TEA

Research has shown green tea can help you lose weight as it speeds up your metabolism, while its flavonoids can ward off cancer and heart disease. But you’ll get those same flavonoids in a cup of plain old black tea.

SWAP CURLY KALE FOR BROCCOLI

It had fallen out of fashion, but curly kale is back, thanks to being full of calcium, vitamin C, folic acid and vitamin A. The only problem is the price.

So go for broccoli, which is just as nutritious.