Atlantic Salmon vs. Tuna
We usually consider fats as a nasty factor. However in terms of fish, the fats is the good things. “The omega-3 fatty acids present in fish assist forestall cognitive decline in older adults,” says Poon, and people wholesome fat are ample in each salmon and tuna. However fats can be the place fish accumulate toxins like mercury, a pollutant that may attain regarding concentrations in massive predator fish like tuna, marlin and bluefish, in response to the Pure Sources Protection Council (NRDC). “If you happen to do eat tuna or different massive fish, it’s endorsed to take action carefully,” says Poon.
Winner: Atlantic Salmon
Atlantic salmon is the clear winner on this battle of the massive fish. Nevertheless, should you do determine on the tuna, Palinski-Wade recommends choosing pole- and line-caught varieties, since they are usually youthful and smaller and so they usually comprise much less mercury. “Have a look at choices: canned in water and people labeled ‘low sodium’ or ‘no salt added,’ when doable,” she says. (For extra data on seafood sustainability, seek the advice of NRDC.org or seafoodwatch.org.)
Pictures by Ted Cavanaugh (Meals stylist: Tyna Hoang; prop stylist: Maya Rossi)
Almond, Oat and Soy Milk vs. Dairy Milk
Giving up dairy additionally means giving up the protein and calcium that include it. And milk alternate options typically can’t change these essential vitamins. Amongst frequent plant-based milks, soy milk incorporates probably the most protein, adopted by oat milk after which almond milk, Poon says. Soy milk additionally incorporates phytoestrogens, pure compounds which will assist assist cognitive operate in older adults and could also be linked to reducing the danger of some cancers. However learn the label: Is that milk substitute fortified with calcium and vitamin D? Does it have added sugars? How about substances like carrageenan, which is added for texture however could cause digestive upset in some folks? There are such a lot of selections, however one most suitable choice.
Winner: Cow’s Milk
In relation to the dietary wants of older adults, protein is paramount, advises Mark Tarnopolsky, M.D., director of the neuromuscularlar and neurometabolic clinic at McMaster College Medical Heart in Hamilton, Ontario. For individuals who can’t tolerate dairy, soy is the following finest most suitable option.
Pictures by Ted Cavanaugh (Meals stylist: Tyna Hoang; prop stylist: Maya Rossi)
Pomegranate vs. Goji Berries
Gojis are excessive within the carotenoid zeaxanthin, which can shield towards macular degeneration. Additionally they comprise melatonin, which helps sleep. Pomegranate seeds are excessive in vitamin C, fiber and different vitamins that give them cardioprotective, anti-inflammatory, antioxidant and anticarcinogenic properties, says Poon. It’s actually a style choice: Pomegranate is a bit of sweeter than tart goji berries. However is one higher than the opposite?
Winner: It’s a draw!
You’re finest served by consuming quite a lot of totally different fruits, together with gojis and pomegranate. “Each are filled with nutritional vitamins, minerals and antioxidants. You possibly can’t go improper with both, contemporary or dried,” says Palinski-Wade, who advises aiming for a couple of quarter cup a day of every.