While trendy ‘health’ foods can be expensive, you can reap many of the same benefits with budget-friendly swaps – read on to learn more
Although coconut oil is popular as a ‘health’ food, some of the claims associated with it are controversial. Virgin coconut oil (rather than ‘refined’) contains higher amounts of nutrients, such as vitamin E and plant compounds, including polyphenols.
Much of the publicity around coconut oil centres on its primary fatty acid, lauric acid. Previously classed as a medium-chain fatty acid (MCT), which is easily converted to energy and less likely to be stored as fat, more recent studies suggest lauric acid behaves as both a medium- and long-chain fatty acid. Scientists now think evidence relating to the benefits of MCTs may not be as applicable to coconut oil.
Why butter? Recent evidence suggests dairy may not be as harmful as we once thought. Butter actually contains less saturated fat than coconut oil, as well as providing some of the useful MCT fats that coconut oil is famed for. But, its distinct advantage is its short-chain fatty acids, such as butyrate, which may have the power to improve gut health, prevent disease and regulate the immune system.
Butter also provides a wider range of vitamins, including vitamins E, A and D.
These small berries grow in the Amazon rainforest. They contain protective plant compounds, including resveratrol and anthocyanins – both are anti-inflammatory and may protect against age-related conditions like heart disease and diabetes.
Loaded with fibre, vitamin A and manganese, açaí berries are also a useful source of iron and calcium. They are typically freeze-dried and made into a purée or powder.
Why blackberries? Like açaí, they are a rich source of protective plant compounds, including anthocyanins (responsible for their deep purple colour, as well as many of their health benefits). Packed with vitamins A, C and K as well as manganese – a mineral that we need for strong bones and a healthy immune system – blackberries are also a valuable source of fibre, like açaí.
Why flaxseed?Also known as linseed, the golden seeds of the flax plant don’t quite match the fibre contribution of chia seeds, but are still an excellent source compared to many other foods. Like chia, they’re a valuable plant source of omega-3 fatty acids as well as minerals including zinc, iron and calcium. They are a richer source of folate and potassium and contribute slightly more protein than chia seeds.
