Nutritionist Rob Hobson has revealed the secret of seven foods that seemed like healthy food.
In the morning, you drink almond milk, and for lunch, be sure to put a bunch of spinach in the container, thus showing that you are eating right. But it’s not that simple! Some of the benefits of the products are exaggerated due to the advertising and PR of the stars, although initially their properties were simply incorrectly conveyed by the manufacturers. You should not abandon them altogether, but you should also not build your diet on these products.
Spinach
WHAT FEELED USEFUL: Iron.
WHAT YOU NEED TO LIMIT: 15 mg of iron per day.
WHAT SPINACH GIVES: 2,2 mg per 80 g of product.
WHAT TO REPLACE: Red beans, 6,6 mg iron per 80 g serving.
Spinach is one of the most popular greens and is an excellent source of vitamin C, magnesium, folate, and vitamins A and K.
But after one massive PR campaign, spinach was touted as the richest source of iron.
But spinach doesn’t really have that much iron, and one serving only provides 11% of the RDA.
Canned tuna
WHAT IS USEFUL: Omega 3.
WHAT YOU NEED TO LIMIT: At least 450 mg of Omega 3 per day.
WHAT TUNA GIVES: 271 mg of Omega-3 per 100 g of food.
WHAT TO REPLACE: salmon, 2250 mg of Omega-3 per 100 g of dish.
It is important to consume at least 450 mg of Omega-3 every day, and many try to replenish this vitamin by adding canned tuna to a salad or sandwich.
But not only are many vitamins lost due to processing in canned food, compared to other types of fish, tuna has the lowest amount of vitamins.
One survey of 1000 people found that nearly 60% of people consider canned tuna to be the richest source of Omega-3s.
Canned tuna is a rich source of protein, niacin, and vitamin B12.
Cod
WHAT IS USEFUL: Omega-3.
WHAT YOU NEED FOR A LIMIT: At least 450 mg of Omega-3 per day.
WHAT COD DOES: 160 mg of Omega-3 per 100 g of food.
WHAT TO REPLACE: salmon, 2250 mg of Omega-3 per 100 g of dish.
As we already wrote, salmon is the richest source of Omega-3. Cod is a rich source of protein and a source of vitamins B6 and B12.
Eggs
WHAT IS USEFUL: Vitamin D.
WHAT YOU NEED TO LIMIT: 400 mcg of vitamin D per day.
WHAT EGGS GIVE: 35 mcg of vitamin D in two eggs.
WHAT TO REPLACE: Eggs with additives. Eggs are truly considered one of the few foods high in vitamin D. But they are not enough. Vitamin D is found in some types of fish – cod, mackerel and tuna, as well as in the liver. Eggs are a rich source of protein and riboflavin as well as vitamin B12.
Kinoa
WHAT IS USEFUL: Protein.
WHAT THE BODY NEEDS: About 56 g of protein per day for sedentary people.
WHAT KINOA GIVES: 8 g protein per 180 g serving.
WHAT TO REPLACE: Greek yogurt, 23 g per serving (100 g).
These seeds are really very healthy and contain protein. Great food for vegetarians, but quinoa cannot be called a rich source of protein, because 180 g contains only 8 g of the vitamin. Quinoa is a source of folate and iron, as well as magnesium.
Almond milk
WHAT IS USEFUL: calcium.
WHAT THE BODY NEEDS: 1000 mg of calcium per day.
WHAT ALMOND MILK DOES: 80 mg of calcium per 25 g serving.
WHAT TO SUBSTITUTE: tofu, 434 mg of calcium per 100 g of product.
Like any other nut, almonds are powerful nutritious foods and a valuable dietary supplement. Nuts are rich in healthy fats that are good for the heart. But if your body lacks calcium, almonds are not the best option for calcium recovery. If you decide to skip cow’s milk, then look at other plant-based alternatives that are rich in calcium, such as cheese or cabbage. Almonds are a source of riboflavin, vitamin E, and magnesium.
Honey
WHAT’S USEFUL: The healthiest sweetener, rich in iron.
WHAT YOU NEED TO LIMIT: 15 mg of iron per day.
WHAT HONEY GIVES: To get only 3,5 mg (15% of the DV), you must consume 750 g of honey.
WHAT TO REPLACE: nothing.
Immediately it is worth noting a serious nuance: 750 g of honey is equal to 615 ml of sugar, which is 20 times the daily limit. The best option is to skip sugar and honey altogether, or add no more than 2 teaspoons of it to the dish. Honey is a great vitamin-rich sweetener, but you shouldn’t control your iron levels with it.
If you are trying to increase the amount of certain vitamins and nutrients, consult a health care professional to choose a vitamin for you, or check the information carefully before changing your diet.
Adapted from The Detox Kitchen Bible by Rob Hobson