JACKSONVILLE, Fla. - They're all healthy but some of these super foods are more super than others.
First up: which is better for weight loss: blueberries or raspberries? Raspberries actually contain fewer calories and more fiber. One cup gets you 30 percent of your daily fiber.
"For every gram of fiber we consume, we eliminate 7 calories from our diet," explained Lori Solem, a clinical dietician at the Mayo Clinic in Jacksonville.
If you consume 30 grams a day, you can offset more than 200 calories. That could be up to a 30 pound weight loss in a year!
Next, which veggie is better for fighting breast cancer: Broccoli or Brussels sprouts? It's Brussels sprouts! You may not like the taste, but they contain more glucosinolates, which are compounds that can inhibit cancer cell growth. Also you can eat them raw.
Next, which food is better for your mood: Sunflower or pumpkin seeds? Pumpkin seeds are. They can boost levels of serotonin and ward off depression.
Lastly, which colored vegetables are the best? The answer is all of them! You should fill half of your plate with fruits or vegetables of all colors!
"Most of the antioxidants and beneficial things in fruits and veggies are in their color pigment, and they actually have a synergistic effect, where they actually work better in conjunction," explained Solem.
By the way, while experts recommend that we get between 25-38 grams of fiber daily, most Americans consume less than 10 grams, so load up on these super, super foods for a healthier you.
Copyright 2014 by Ivanhoe Broadcast News and News4Jax.com. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.