While most consumers know they should be eating more spinach and acai berries for good nutrition, the majority continue to feast on foods they like, without care for the nutritional content. However, the Daily Mail offered a look at the beneficial nutrition available in some commonly consumed foods, and offered better-best trade-ups for those still perusing the produce aisles.
Among the everyday foods discussed were popcorn, peanut butter, baked beans, marmalade, potatoes, cheese and horseradish sauce. Popcorn is a whole grain that contains three times more fiber by weight than sunflower seeds, helping to increase satiety, while delivering B vitamins and antioxidant polyphenols. Peanut butter is a rich source of monounsaturated fats and protein; studies have also shown snacking on peanut butter regularly can boost heart health and increase satiety. The pectin used to set marmalade can help relieve constipation and sore throats, while the antioxidants in citrus offer many health effects. And horseradish contains significant amounts of glucosinolates, compounds that may improve digestion and suppress tumor growth. One surprising inclusion on the list: pork scratchings, which the writer notes contains “effectively concentrated collagen” and high protein to benefit satiety.
Within the produce department, the Daily Mail offered a few swaps to pack a greater nutritional punch. Suggestions included picking black currants instead of blueberries for higher levels of anti-inflammatory anthocyanins that enhance eye health; sweet potatoes vs. potatoes for rich vitamin C and E; and iron- and magnesium-rich dried apricots instead of bananas.