I took a very common supplement because it was supposed to help me... my world has been turned upside down and I know I'm not alone
Melbourne man Dominic Noonan-O'Keeffe, 33, began taking two supplements partly on the advice of health podcasters in May 2023.
Over the course of several months of using the company's Blackmores Super Magnesium+ and Ashwagandha+, he developed a range of symptoms associated with overexposure to vitamin B6.
Vitamin B6 is a nutrient naturally found in meats and plants, but has been added to off-the-shelf supplement ranges for its properties aiding metabolism.
Overconsumption of vitamin B6 can be toxic, though there is no consensus on the threshold for safe usage.
Mr Noonan-O'Keeffe's symptoms began as fatigue, nerve pain, migraines, and visual disturbances.
Nine months later, his stepsister asked if he was taking B6 supplements, as a colleague of hers had recently suffered B6 toxicity.
'It was a lightbulb moment,' Mr Noonan-O'Keeffe told the Sydney Morning Herald.
'I stopped all of my supplements straight away, got a blood test, and within a week, I had a diagnosis of B6 toxicity.'
He later discovered the Magnesium+ he had been taking contained approximately 29 times the recommended daily intake of vitamin B6.
The Frankston man still suffers numbness in his fingers, nerve pain in his neck, and reduced cognitive ability.
'I'm hoping I'm at the tail end of a big flare-up, and this is the start of recovery, even though we know the recovery prospects are pretty unknown,' Mr Noonan-O'Keeffe said.
Injury law firm Polaris Lawyers has been pursuing a class action investigation against the wellness giant since May.
They are acting on behalf of anyone who has suffered injuries after taking their supplements.
Polaris principal Nick Mann said more than 300 people had enquired about joining the suit.
Their respondents claimed to have suffered after taking B6 supplements, exclusively and in combination with other supplements.
Elli Carew, 64, said she had been inadvertently taking the vitamin through other supplements for several years, with B6 toxicity now interfering with the treatment of her Parkinson's disease.
Penny Thompson, 61, said her B6 toxicity first presented as numbness in her hands and feet, before she suffered from paralysed vocal cords.
The vocal injury, affecting her ability to eat and speak, cost her her role as a TAFE teacher, before she developed other injuries like headaches, gut pain, and numbness.
Mr Mann said the reports were 'alarming'.
'It's alarming to walk down the vitamin aisle of any chemist in Australia and see vitamin supplements containing levels of B6 which are far above the recommended daily intake,' he said.
'Consumers of supplements have a right to be confident that the product they purchase will be safe for their use.
'The fact that potentially harmful supplements have been approved for sale by the regulator does not alter the legal obligations of manufacturers to ensure that the products are safe for consumers.'
In a decision posted in June, the TGA announced it would consider ordering supplements containing more than 50mg of vitamin B6 to be stored behind pharmacy counters.
Such a change would not come into effect until February 2027.
A Blackmores spokesman told Daily Mail Australia the company was committed to the 'highest standards of product quality and consumer safety'.
'All our products, including those containing vitamin B6, are developed in strict accordance with the regulatory requirements of the Therapeutic Goods Administration (TGA),' he said.
'This includes compliance with maximum permitted daily doses and the inclusion of mandated warning statements.
'We acknowledge the interim decision issued by the TGA and we will ensure full compliance with its final determination.'
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The Guardian
10 minutes ago
- The Guardian
Is it true that … cracking your knuckles causes arthritis?
'This is a common question I get asked over the dinner table,' says Kimme Hyrich, a rheumatologist and professor of epidemiology at the University of Manchester. And it's no wonder – as many as 54% of us are habitual knuckle crackers, regularly making those distinctive popping noises as we manipulate the joints. 'The knuckle joint is a very tight space and there's a little bit of fluid in it. When people crack their knuckles, they very temporarily enlarge the space,' says Hyrich. 'The pressure drops and gas that's dissolved in that fluid forms bubbles – and it's the bursting of those bubbles that causes the sound.' The type of arthritis people tend to worry about is osteoarthritis – the most common form. It's a painful condition that causes swelling and stiffness in the joints, and becomes more common as we age. 'We don't fully understand the cause,' Hyrich says, 'but genetics play a large role. Joint trauma is also a risk factor.' It's probably this association with injury that fuels concerns about knuckle-cracking. 'People are likely worried they're damaging the joint,' she says. But is there any actual harm? According to Hyrich, the evidence says no. 'Researchers have looked at people with and without arthritis and asked whether they cracked their knuckles – there's been no difference. Others have compared people who do and don't crack their knuckles using X-rays – again, no difference.' Perhaps the most famous example is a US physician who, in an effort to prove his mother wrong, cracked the knuckles on just one hand every day for over 60 years. When he finally had both hands assessed, there were no signs of arthritis in either. So what kinds of trauma do increase your risk of osteoarthritis? 'Sporting injuries,' Hyrich says, 'such as breaking a bone near your joint, or tearing ligaments.' People who already have another kind of arthritis, such as the autoimmune condition rheumatoid arthritis, are also more prone to osteoarthritis. Her best advice for avoiding it? 'Maintain a healthy lifestyle, stay active, and keep to a healthy weight.'
Telegraph
an hour ago
- Telegraph
The fruit you should and shouldn't bother eating
When you crunch into an apple, take a scoop out of a melon, or pop a grape into your mouth, you know that you're doing something good for your health. Not only are they crisp, sweet and refreshing, these fruits are full to the brim with vitamins, polyphenols and antioxidants that quietly keep our bodies running efficiently – powering our immune system, offering a helping hand to our brain and hearts, and rewarding us with glowing skin. Despite this, we're not eating enough. Only a quarter of men in the UK and around three in 10 women are tucking into five a day – the minimum amount needed to promote good health and ward off illness, according to the NHS. In this case, it makes sense that the fruit we are eating should pack the biggest nutritional punch possible. I compiled a list of 18 of the nation's favourite fruits and tasked Nichola Ludlam-Raine, a registered dietitian and author of How Not to Eat Ultra-Processed, with determining which ones you should be putting in your shopping basket. I discovered that a half-cup serving of grapes contain a horrifying 12g of sugar (twice as much as an orange), and that one berry is even better for us when we eat it frozen. Here's my rundown of the best and worst. Blueberries If you're going to choose one fruit to eat today, blueberries are as good as you can get. 'They're packed with antioxidants,' notes Ludlam-Raine. In particular, they're full of a flavonoid called anthocyanins – a purple pigment that gives the berries their deep colour. 'These support brain health and may reduce heart disease risk,' she notes. One study showed that people who ate 200g of blueberries two hours before a test achieved better scores, while another linked 180g of blueberries with better memory, accuracy and concentration. Separate research suggests that anthocyanins improve blood vessel function. The healthiest way to eat blueberries Add to yogurt, porridge or overnight oats Blend into smoothies Stew down to make jam While delicious, blueberries are expensive to eat, costing around £1.25 a portion when eaten fresh. Opting for frozen, slashes the cost to around £0.57 a portion but the benefits don't just stop there. 'Frozen berries often contain more nutrients than their fresh counterparts,' Ludlam-Raine says. This is because berries are typically frozen within hours of being picked, while it can take days for fresh to hit shop shelves, by which time their nutrients can begin to deplete. Whether you're eating fresh or frozen, Ludlam-Raine recommends adding them to yogurt, porridge, overnight oats or crumbles, or blending them into smoothies. 'You could even make a delicious lower-sugar chia seed blueberry jam,' she adds. Strawberries Strawberries are another fruit that Ludlam-Raine awards with top marks. 'They are high in vitamin C, manganese and antioxidants,' she notes. Vitamin C supports our immune system, while manganese is a mineral vital for metabolism. Despite their ultra-sweet taste, they contain just 26 calories and 4.8g sugar per portion and research suggests that they lower cholesterol levels and inflammation, resulting in better heart health – whether eaten fresh, frozen or freeze dried. The only drawback is that strawberries are often on the 'dirty dozen' list of fruit and vegetables that have the most pesticide residue. 'Consider washing thoroughly before eating or buy organic,' she says. The healthiest way to eat strawberries Add to salads, smoothies, yogurt Dip in melted dark chocolate Ludlam-Raine recommends adding fresh strawberries to salads, or dipping melted dark chocolate for a treat. 'You can eat the entire strawberry, including the green stem too,' she notes. Fresh and frozen strawberries can also be added to yogurt or whizzed into a smoothie, she adds. Raspberries Raspberries health benefits stem from their terrifically high fibre content, Ludlam-Raine says. They contain 5.2g per serving, much more than blueberries (1.2g) or strawberries (1.6g), counting towards the 30g we're supposed to have each day. 'Fibre is crucial for a healthy digestive system, helping to prevent constipation and feed our beneficial gut bacteria – which impacts everything from our immune function to our mood,' she explains. Raspberries are also high in vitamin C and antioxidants, Ludlam-Raine notes. 'Together these support digestive and heart health,' she says. The healthiest way to eat raspberries Mix into porridge or yogurt Blend into smoothies 'Buy frozen to reduce food waste,' Ludlam-Raine recommends. The fruit is known for quickly turning soft and developing mould. 'They're very perishable, meaning they need to be consumed shortly after purchase if bought fresh,' Ludlam-Raine adds. She suggests mixing the berries into porridge or yogurt and blending them into smoothies. Blackberries Blackberries are rich in fibre, containing the same amount as raspberries, and are a source of vitamin C, which supports our immunity and skin, and vitamin K, which supports our bones and helps with blood clotting for injury healing, Ludlam-Raine says. 'They're also a source of antioxidants like anthocyanins, which are key for supporting immune and brain health,' she notes. The healthiest way to eat blackberries Add to salads and cereal Eat as a snack 'Add blackberries to salads, cereals or enjoy as a snack,' she suggests. As with other berries, buying frozen instead of fresh, makes them more affordable to include in your diet. Kiwis Kiwis are another fruit that is excellent for our health. A single kiwi offers 47mg of vitamin C, surpassing the 40mg recommended daily intake, and offers around 10 per cent of our vitamin E intake. 'Eating the skin increases nutrient intake,' Ludlam-Raine notes. 'Some may find the skin's texture unappealing – in which case, try another variety.' Additionally, research shows that two kiwis a day eases constipation. This is thought to be down to the fruit's high water content and the presence of the enzyme actinidin, which helps with digestion. The healthiest way to eat kiwis Eat whole, including the skin Slice into salads and yogurt Ludlam-Raine recommends eating kiwis whole, with the skin on, for maximum health benefits. However, the fruit is still nutritious with the skin removed, and it can be added to yogurt and salad, she notes. Oranges Famously high in vitamin C, oranges offer around 43mg of the 40mg we need per day, making them excellent for our immune system and skin health, as the vitamin is crucial for collagen production. 'Oranges also provide fibre, potassium, and antioxidants like flavonoids,' Ludlam-Raine notes. Research suggests that orange juice can enhance brain function in elderly people. A small study found that people who drank it daily saw improvements in their memory, reaction time and verbal fluency. However, as the fruit is very acidic, it can wear down the enamel on our teeth. 'It's best to consume them as part of a meal,' she notes. For example, eat cheese, vegetables or bread after an orange to reduce the amount of acid in your mouth. The healthiest way to eat oranges An on-the-go snack With yogurt or salad Blended into a juice 'Oranges travel well for an on the go snack,' Ludlam-Raine says. 'You can peel and eat whole with natural yogurt, or add to leaf salads.' They can also be blended into a juice, she notes. Ludlam-Raine suggests adding two large oranges and their zest to a blender with one medium carrot, around 250ml of water – add one to two teaspoons of honey or maple syrup to sweeten, if desired. Apples ' Apples are rich in fibre, particularly pectin, which supports digestive health and may aid in lowering cholesterol,' Ludlam-Raine says. Pectin also acts as a probiotic in the gut, meaning that it feeds and encourages the growth of good bacteria. Apples are also thought to have heart-protective effects as they are rich in quercetin, a flavonoid – a type of antioxidant that gives fruit their colour, and neutralises harmful substances in the body called free radicals – and potassium, which helps regulate blood pressure. Apples also contain vitamin C and various antioxidants which help to sustain a healthy immune system, she notes. The healthiest way to eat apples Eat with nuts for a snack Slice into salads Bake into crumbles Apples have a moderate sugar content. 'Consuming them in large quantities, especially in juice form, can impact blood sugar levels,' Ludlam-Raine cautions. 'Try to have no more than 150ml of fresh fruit juice a day.' A healthier option is to enjoy them whole as a snack with a handful of almonds or walnuts to slow down the release of sugars, she suggests. Alternatively, slice into salads, or bake into a healthy oat-based crumble. Pears If you're looking to lose weight, pears are a good fruit to opt for, according to Ludlam-Raine. 'Pears are high in fibre and water, which may be conducive to weight management,' she says. 'They also provide vitamin C and other antioxidants.' As well as supporting digestive health, research suggests they may be beneficial for the heart. A paper found that high consumption of pears and apples was linked with a 55 per cent lower risk of suffering a stroke. However, as pears are high in natural sugars, it's best to consume them in moderation, Ludlam-Raine notes. The healthiest way to eat pears Slice into salads Bake into a pudding Serve with cheese 'Slice pears into salads, bake into a pudding or enjoy with cheese,' Ludlam-Raine suggests. They can be bought tinned (in juice) to save money and to reduce food waste, she adds. Peaches Peaches are a good source of vitamins A and C, and offer antioxidants including carotenoids, which are responsible for the fruit's yellow flesh, and have been shown to support our skin and immune health, Ludlam-Raine notes. As with other fruit, they also offer a hit of fibre. 'Some research shows that peaches may help reduce allergy symptoms by preventing the release of histamines,' she adds. However, peaches are high in sorbitol and fructose, which are short-chain carbohydrates that are poorly absorbed in the small intestine. 'As a result, they can contribute to bloating and discomfort in sensitive individuals with IBS,' Ludlam-Raine says. The healthiest way to eat peaches Grill and add to salads Serve with yogurt Blend into smoothies 'Grill, add to salads, enjoy with yogurt for breakfast, or blend into smoothies,' Ludlam-Raine suggests. They can also be bought tinned, though opt for peaches in fruit juice or water over syrup, which is high in sugar. Nectarines 'Similar to peaches, nectarines are rich in fibre, vitamins A and C,' Ludlam-Raine says. They also contain antioxidants which support the heart and immune system, helping our bodies to stay free from various diseases, she notes. Gallic acid is one particular antioxidant found in the fruit and research suggests it has anti-inflammatory and anti-cancer properties. The healthiest way to eat nectarines Eat fresh Add to fruit salads Bake into desserts 'Eat fresh, add to fruit salads, or bake into desserts,' Ludlam-Raine suggests. Cherries Cherries are a particularly beneficial option if you're struggling to sleep. 'They're rich in antioxidants and melatonin [a hormone which regulates sleep cycles], so may aid sleep,' Ludlam-Raine says. 'Cherries support anti-inflammatory processes within the body,' she notes. In particular, montmorency cherries, a sour variety that can be bought dried, frozen, tinned or in juice form, have been shown to help muscle recovery after intense exercise, which is thought to be down to their anti-inflammatory and anti-oxidative effects. However, cherries are high in natural sugar, so it's important to consume in moderation, Ludlam-Raine adds. The healthiest way to eat cherries Add to yogurt Baked into dessert 'Eat cherries fresh or frozen, add to yogurt, or bake into healthy desserts,' Ludlam-Raine recommends. For a healthy crumble, she suggests mixing together 500g frozen pitted cherries, one to two tablespoons of maple syrup, one teaspoon of vanilla extract and one teaspoon of cornflour, in an ovenproof dish. Then, top with a crumble mix that's made with 100g plain or wholemeal flour, 75g ground almonds, one teaspoon of cinnamon, 45g rolled oats, 60g maple syrup, one teaspoon of vanilla extract, and four tablespoons of olive oil. Bake for 35 to 40 minutes. Grapefruit Grapefruits are very high in vitamin C and antioxidants like lycopene, which is found in pink and red varieties. It has been linked to a lower stroke risk and helps to protect the skin from UV damage, Ludlam-Raine notes. The fruit has the reputation of being a diet food. While it doesn't have any fat-burning powers, it is low in calories and high in fibre, which can help promote fullness. 'Grapefruit may help with weight management and blood sugar regulation,' she confirms. 'It contains vitamin A as well, which is important for eye health.' However, the fruit can interact with some medicine, especially statins and some drugs used to treat high blood pressure. This is because both the whole fruit and juice form can cause too much or too little of the drug to stay in the body, which can trigger side effects or make the medications ineffective. 'So caution is needed,' Ludlam-Raine says. 'Also, its bitterness may not appeal to everyone.' The healthiest way to eat grapefruit Halve and eat with a spoon Slice into salads Blend into a smoothie Alternatively, slice it into salads or blend the fruit into a citrus smoothie. Mangoes Mangoes are a rich source of vitamins A and C, Ludlam-Raine notes. 'They also contain antioxidants like zeaxanthin and beta-carotene that support eye and skin health.' Research suggests that they may be particularly beneficial for post-menopausal women, as including eating it daily for a fortnight was found to reduce cholesterol, in turn lowering their risk of heart disease. However, the mangoes are high in natural sugar, containing around 11g per portion, Ludlam-Raine notes. 'Portion control is therefore key, particularly for people with diabetes.' The healthiest way to eat mangoes Eat it fresh Add to yogurt and salsa Blend into smoothies 'Cube and enjoy fresh,' she suggests. Alternatively, add mango to yogurt, blend into smoothies or mix into a colourful salsa. Grapes Grapes are another fruit that are relatively high in natural sugars, which means they are not the most healthy fruit option, according to Ludlam-Raine. 'Overconsumption can impact blood sugar levels, particularly those with diabetes,' she says. 'However, they do contain antioxidants like resveratrol and vitamin K,' she notes. Resveratrol, found in the skin of grapes, has anti-inflammatory properties and is one of the reasons that red wine is touted as a healthier form of alcohol. Research suggests that grapes lower cholesterol, supporting heart health. Red and black grapes, however are slightly more nutritious and are a good source of anthocyanins, another powerful antioxidant, she says. Grapes are over 80 per cent water, so all types make for an ideal hydrating snack in the warm weather, she adds. The healthiest way to eat grapes Eat frozen Halve and add to salads Enjoy fresh with some cheese 'You can freeze grapes for a refreshing snack that will also help with portion control,' Ludlam-Raine says. 'You could also add halves to salads or yogurt, or simply enjoy fresh alongside some cheese to slow down the release of the sugars.' Bananas Famously compared to a Mars bar in yellow skin, Ludlam-Raine ranks bananas as a middling fruit as far as our health is considered, mainly because they are high in natural sugar, with 18.1g per serving. Overripe bananas can contain even more, as the starch in the fruit is converted to sugar as they brown. However, bananas do have health benefits. 'They are a good source of potassium, vitamin B6 and fibre,' she notes. 'They provide quick energy and support heart health.' They're also convenient to grab on the go – 'great for throwing in your bag', Ludlam-Raine adds. The healthiest way to eat bananas Eat before exercise Add to wholegrain toast with nut butter Freeze and add to smoothies 'Enjoy 30-60 minutes before a workout for an energy top-up,' Ludlam-Raine suggests. 'Alternatively, eat whole, slice onto wholegrain toast with nut butter or freeze for smoothies.' Plums Plums contain vitamin K, some antioxidants and vitamin C, though they are a much less potent source than the likes of oranges, Ludlam-Raine notes. 'They support digestive health, especially when eaten in their dried format as prunes – try five or six per day to help with constipation,' she says. Additionally, one study found that eating five to six prunes per day helped to preserve bone health in post-menopausal women, which could translate to fewer fractures and breaks. The healthiest way to eat plums Eat fresh or dried Add to salads Bake into desserts 'Eat fresh or dried,' Ludlam-Raine says. Try adding them to salads or baking into desserts. They can also be cooked down into a puree and served with porridge, or blitzed with orange juice and nuts to make energy-boosting bites. Pineapple 'Pineapple is rich in vitamin C and contains bromelain, an enzyme that may aid digestion and reduce inflammation,' Ludlam-Raine says. Studies have shown that bromelain may ease arthritic aches and pains. 'Pineapple also provides manganese, which supports metabolism and antioxidant function.' However, the fruit is quite high in natural sugars (8g per serving) and is acidic, which can irritate the mouth and may worsen dental health if consumed frequently. The healthiest way to eat pineapple Eat in chunks, either fresh or tinned Grill and serve with lean meat or tofu Add to smoothies, homemade salsa or thin-crust pizza 'Eat fresh or tinned in chunks, grill and serve with lean meat or tofu or add to smoothies or homemade salsa,' Ludlam-Raine recommends. 'Or add it to a thin-crust pizza.' Melon Cantaloupe, honeydew and galia melon may be hydrating and delicious but they are the least nutritious fruit, according to Ludlam-Raine. 'Melon is low in fibre and overall nutrients compared to other fruits,' she explains. It also contains a moderate amount of natural sugar, with 5.7g per serving. However, melon is low in calories (27 per portion) and a good source of vitamin C and potassium, especially cantaloupe which is also high in vitamin A – so there's no reason to forgo the fruit completely, she notes. It's also 90 per cent water, so a good snack to have on a warm day. The healthiest way to eat melon Eat in slices Cube into fruit salads 'Eat slices as a refreshing snack or cube into fruit salads,' Ludlam-Raine suggests. Is fruit a good source of vitamins? We only need them in very small doses, but vitamins are essential for keeping our bodies healthy and functioning properly. They are essential micronutrients that support everything from our immune system (vitamin C) and vision (vitamin A) to energy production (B vitamins) and bone health (vitamin K), Ludlam-Raine notes. 'Fruit is an excellent source of many vitamins, particularly water-soluble ones like vitamin C and folate, which we need to get daily from food as they're not stored well in the body,' she explains. It is much better for us to source vitamins from our diet rather than simply popping a multivitamin, 'because fruit is naturally nutrient-dense, low in calories and often rich in antioxidants', she adds. 'It's a fantastic way to meet our vitamin, and also fibre needs.' Why is the fibre in fruit important? Fibre is a carbohydrate that's found in wholefoods such as fruit, vegetables, wholegrains, beans and lentils. 'It is crucial for a healthy digestive system, helping to prevent constipation and feed our beneficial gut bacteria – which impact everything from our immune function to our mood,' Ludlam-Raine notes. 'It also helps regulate blood sugar levels and supports heart health by lowering levels of 'bad' cholesterol.' Fibre comes in two main types. Soluble fibre absorbs water from the large bowel, making stools softer, while insoluble fibre stimulates the gut to release water and mucus to help stool move through the gut. 'Fruit is a brilliant source of both soluble and insoluble fibre, especially when eaten with the skin on,' she says. Per 80g portion, raspberries (5.2g), apples (1g), pears (2.5g), and kiwis (1.5g) are particularly high in fibre and can help people meet the UK recommendation of 30g of fibre a day, Ludlam-Raine adds. Is fruit high in carbs? High-carbohydrate, filling fruit like bananas and grapes, are often demonised for being higher in sugar and calories than the likes of berries, oranges and grapefruit. 'Fruit does contain carbohydrates, mainly in the form of natural sugars like fructose, along with fibre,' Ludlam-Raine notes. However, for most people, this isn't something to worry about. 'The fibre slows down digestion and helps prevent spikes in blood sugar,' she explains. 'However, people with diabetes or insulin resistance may need to be mindful of portion sizes (eating a handful or 80g as a serving). Whole fruit is not the same as added sugar and is a healthy part of a balanced diet.' Fresh, tinned or frozen? 'Frozen fruit is often just as nutritious as fresh, and sometimes more so because it's picked at peak ripeness and frozen quickly, locking in nutrients,' Ludlam-Raine says. ' Tinned fruit can also be a good option, especially when canned in juice or water rather than syrup.' While some vitamin C loss may occur when fruit is frozen or tinned, this is minimal and opting for fruit in these forms is convenient and more affordable than fresh. It can encourage people to eat more fruit, especially when fresh isn't available or is out of season, she notes. 'All types of fruit – fresh, tinned, frozen or dried, count towards our five a day.' Are there advantages to cooking fruit? While delicious, cooking fruit into crumbles or jams can reduce levels of heat-sensitive and water-soluble vitamins, particularly vitamin C and some B vitamins, Ludlam-Raine says. 'However, cooking can also make certain antioxidants more available, like the lycopene in cooked tomatoes or beta-carotene in cooked apricots,' she notes, 'Steaming or baking tends to preserve more nutrients than boiling, and cooked fruit can still be a nutritious part of a balanced diet.' Is it healthy to blend fruit? Starting your day with a fruit smoothie may seem like the epitome of health but, in fact, blending fruit breaks down fibre, particularly the insoluble type, which can make the sugars in fruit more rapidly absorbed. 'This can affect blood sugar levels, so smoothies should ideally include whole fruit (not juice), and be balanced with vegetables (like spinach or grated carrot or kale), protein or healthy fats (like Greek yogurt or nuts) to slow digestion,' Ludlam-Raine says. 'While whole fruit is generally better for satiety and blood sugar control, smoothies can be helpful for those with small appetites, picky eaters or as a convenient way to boost fruit (and veg) intake.' If you have some smoothie leftover, you can freeze it and enjoy it as a healthy ice lolly later, she adds. Is it necessary to wash fruit before eating it? 'Yes, it's important to wash fruit – even if it has a peel you won't eat, like melons or avocados,' Ludlam-Raine says. Washing fruit with running water while gently scrubbing the skin removes dirt, bacteria and potential pesticide residues, she explains. Should we eat the skin of fruit? 'In most cases, yes,' according to Ludlam-Raine. 'The skin of many fruits – like apples, pears, plums, and even kiwis if you can handle the texture – contains extra fibre, antioxidants and nutrients.' However, the skin of bananas and pineapples are generally not consumed due to their tough texture and bitterness. 'Always wash the skins thoroughly if you plan to eat them,' she adds.
The Guardian
2 hours ago
- The Guardian
Who needs quinoa? 17 overlooked and affordable superfoods, from peas and potatoes to popcorn and even sugar
What is a superfood? According to Italian scientists writing in the journal Frontiers in Food Science and Technology in February, the term was coined in the 1960s to describe foods that could fight malnutrition. It wasn't until the 00s that it was co-opted to sell exotic and expensive ingredients to health-conscious customers. During the pandemic, interest in so-called superfoods increased again, especially those said to 'boost immunity' and 'protect against pathogens'. The researchers, Giulia Santunione and Giuseppe Montevecchi, define superfoods as 'a marketing term used to describe nutrient-dense foods claimed to have health benefits'. In sales terms, the superfood label has been a huge success. The global superfoods market is projected to rise from an estimated $155.2bn in 2022 to $344.9bn by 2033. The US is the lead grower of kale and blueberries; Peru is the biggest exporter of quinoa and maca root; China is the top producer of goji berries and spirulina; India is a major producer of turmeric; and Japan specialises in matcha tea. In other ways, it has been a disaster. 'Large-scale plant production can lead to the overexploitation of agricultural areas, causing negative impacts on biodiversity and soil health, as well as precarious working conditions for workers,' write Santunione and Montevecchi. They cite goji berries as a particular concern: they need a lot of water, are often grown as a monoculture, and there are questions over fair wages for farmers. Quinoa is more sustainable in terms of water, but increased demand has affected traditional farming practices, may have contributed to soil erosion, and has led to higher prices for local people. Alongside these concerns, there is a growing awareness that a diverse diet, rich in a wide range of plants, is a better path to health than fixating on a handful of miracle ingredients. With all that in mind, I asked nutrition experts to nominate their favourite everyday foods that are just as beneficial as blueberries. Here are 17 of their unsung superfoods, none of which necessitate a trip to a health food shop. In fact, you probably eat most of them already. 'This humble wholegrain is a powerhouse of nutrients, including fibre that successfully helps lower cholesterol and bioactive compounds that can help reduce oxidative stress and inflammation,' says Dr Federica Amati, a research fellow at Imperial College, London, and the author of Every Body Should Know This. 'Wholegrains are a health-protecting food group that most of us are lacking, so oats are worth adding back in the pantry.' Oats are also a superfood for Veronika Prošek Charvátová, a senior researcher at the vegan campaign group Viva! Health. 'One cup of oats (80g) contains more than 10g of protein and a good dose of many B vitamins, antioxidants, calcium, magnesium, selenium, iron and zinc,' she says. 'The protein is a high-quality one called avenalin, found only in oats. It contains health-supporting beta-glucans, which can also be found in expensive supplements, but a bowl of muesli or porridge does the job just as well if not better.' 'Eat the steel cut or jumbo rolled oat versions, which contain more fibre, healthy fats and protein than the quick-cook versions,' adds Amati. 'Peas are a great source of protein, fibre and complex carbohydrates – the type that is digested gradually, giving you a steady energy supply – and they are naturally low in fat,' says Dr Justine Butler, the head of research at Viva! Health. 'Regular intake has also been shown to be beneficial in terms of weight control, improved sugar metabolism and lower blood pressure. These little gems can be used in a variety of ways including as a side vegetable (even mushy peas!), or incorporated into risotto, pasta dishes, curries or salads to provide a little extra protein.' 'Carrots may feel like a dull everyday vegetable, but they are anything but,' says Rosemary Martin, a UK-based registered dietitian. 'Carrots are rich in beta-carotene, an antioxidant that converts into vitamin A in our body to support vision, immune function and skin health. Carrots are also a source of fibre that improves digestion and gut health.' She suggests eating them raw in summer salads, or cooked to add sweetness to soups, stews and curries. Potatoes don't count as one of your five a day – but that doesn't mean they aren't good for you. 'Potatoes are often underestimated for their nutritional value, despite being an important source of several vitamins and minerals including vitamin C, iron, potassium, magnesium, vitamin B6 and folate,' says Sammie Gill, a registered dietitian with the British Dietetic Association. 'Always try to keep the skins on (even with mash) – removing the skins means removing fibre. Microwaving, rather than boiling, is one of the fastest and easiest ways to cook them while preserving many of their vitamins and minerals. 'Freshly cooked potatoes are high in starch, but if you cook then chill them, some of it is converted to resistant starch – a type of fermentable fibre that acts as 'food' for your gut microbes. Fermentation of resistant starch by gut microbes is linked to the production of short chain fatty acids, which are known for their beneficial effects on human health. For example, a cold potato salad is a good source of resistant starch.' 'Tomatoes are an excellent source of vitamin C, potassium and the red compound lycopene, a powerful antioxidant linked to a reduced risk of heart disease and certain cancers,' says Martin. 'When they're in season, fresh tomatoes are the perfect addition to summer salads and salsas, but tomatoes are incredibly versatile in their cooked, canned and paste forms all year round.' In fact, lycopene is most accessible to the body in cooked tomatoes, especially alongside a healthy fat such as olive oil. Even ketchup is a decent source of lycopene – just watch the salt and sugar levels. Tomato juice may help reduce LDL cholesterol (the bad kind) and increase HDL cholesterol (the good kind), and help muscles recover after exercise. Don't obsess about kale – all leafy greens are superfoods. 'The price of broccoli, kale, rocket, brussels sprouts, cabbage and spring greens varies wildly, so it's best to choose them when they're in season, as they are usually the most affordable,' says Prošek Charvátová. 'They all are packed with nutrients including iron, calcium, potassium, folate, vitamins C, E and K, antioxidants and fibre. On top of that, they contain special compounds called glucosinolates that may help to protect against cancer. They also contain small amounts of vital omega-3 fats, as well as protein.' Having said that, Martin singles out watercress as one of the most underrated greens. 'Watercress is a nutrient-dense green that is an excellent source of vitamin K, which plays a vital role in bone health. It also contains vitamin C, calcium and iron, which contribute to immune health, bone strength and the production of red blood cells.' She suggests adding it to salads, sandwiches or soups for its fresh, peppery flavour. 'Lentils are a great, inexpensive source of protein, healthy carbohydrates and fibre, and are also low in fat,' says Butler. 'They are an ideal staple in anyone's diet, not just because they are packed with essential minerals and vitamins, but also due to their health-protective properties. Studies show they are useful in the prevention of heart disease and type 2 diabetes. One study found people who ate the most pulses (about 3.5 servings a week) had a 35% lower risk of developing type 2 diabetes compared to those eating the least.' She suggests using lentils to make soups, stews and dal, adding them to salads, or using them to replace mince in a shepherd's pie or bolognese. Blueberries tend to get the superfood tag, but there are many more berries to add to your porridge. 'Blackberries are a potent source of anthocyanins – vibrantly pigmented antioxidants that protect our cells from damage,' says Martin. 'Blackberries are also a great fruit for supporting digestion and blood sugar regulation due to their fibre content. In addition, they are rich in vitamin C for immune health and collagen formation.' They also have the bonus of being free across much of Europe and North America. Out of season, buy them frozen. Martin suggests eating them as a snack or in a smoothie, but it's hard to resist a blackberry and apple crumble. 'A single serving of just four brazil nuts – once a month, not every day – may lower our cholesterol levels faster than statins and keep them down even a month later,' says Dr Michael Greger, the author of the bestselling book How Not to Die. This was the finding of a small study of 10 healthy people. 'More is not better; eating four brazil nuts every day may bump us up against the tolerable daily limit for selenium, so stick with a single serving of four just once a month.' If you can't be quite that abstemious, one or two a day won't hurt. Gill highlights popcorn – sadly, not the salty, sugary stuff you get at the cinema, but the homemade variety. 'Popcorn is a whole grain containing about 10g of fibre per 100g. It also contains phytochemicals, mostly concentrated in the pericarp – the outer shell that is key to the popping process,' she says. 'Popcorn will probably keep you feeling satisfied for longer than other snacks, such as crisps. At the supermarket, choose the hard popcorn kernels you heat on the hob. You can elevate it by adding your own toppings: freeze-dried fruit, honey, smoked paprika, olive oil, pepper, curry powder, melted dark chocolate, cinnamon sugar, parmesan or herbs such as rosemary, thyme and oregano.' While it's best to eat a variety of beans, black beans are a favourite of Dr Emily Leeming, a research fellow at King's College London and the author of Genius Gut. 'Beans are a great source of sustainable plant protein and are packed with fibre – just half a can contains about 7g of fibre,' she says. 'Black beans are a surprisingly high source of polyphenols, containing seven times more than wild blueberries.' According to a 2021 study, diets high in polyphenols can reduce the risk of several age-related chronic diseases, including cancer, diabetes and cardiovascular diseases. Black beans go well in Tex-Mex-style scrambled eggs or tofu and spicy soups, and make a good veggie burger. 'Tofu is one of the most nutritious foods around,' says Prošek Charvátová. 'It's high in protein, low in fat – and what little fat it does contain is the healthy kind. It provides fibre and is a good source of B-group vitamins, magnesium, potassium, selenium and zinc, and a great source of calcium and iron. Research also shows that it can help reduce your risk of heart disease and several types of cancer.' If you think you don't like tofu, you're probably cooking it wrong. Try Meera Sodha's baked tofu chilli, tofu fried rice or Indo-Chinese tofu. 'You'll always find a bag of frozen edamame in my freezer,' says Karen Ansel, a New York-based registered dietitian nutritionist and the author of Healing Superfoods for Anti-Aging. 'They're loaded with heart-healthy plant protein, plus fibre for a happy digestive system. Since they are slowly digested, they also keep me full for a long time. I love them for a quick snack, especially since I can defrost them in the microwave in seconds. They're also an easy way to bump up the protein in main dishes such as grain salads or vegetable stir-fries. They last for months in the freezer, so I always keep a bag on hand for healthy meals in a pinch.' 'Artichoke hearts have been shown to lower our LDL cholesterol, the primary driver of the primary killer of men and women,' says Greger. 'Look for no-salt-added artichoke hearts in the frozen section of the supermarket and aim to get about 100g a day.' Use them in a Mediterranean stew or a vegetable paella-style dish. 'Love a delicious spread on your toast but want something that will support your health?' asks Amati. 'Tahini [ground sesame seeds] is a brilliant option – packed with healthy fats, calcium and bioactive compounds that are associated with improved blood pressure. Simply spread some tahini with a teaspoon of honey for a creamy, slightly sweet spread for your toast.' Michael Moss, the author of the bestselling book Salt Sugar Fat, makes the case for reclaiming sugar. 'The food industry stole and corrupted sugar from us, along with other things such as colour and texture and salt and even convenience,' he says. 'In small amounts, sugar is terrific and very nutritious. For example, I always add a pinch of sugar to my spaghetti sauce, simply because my mum did. And thinking of her makes my scratch cooking so much more alluring.' Indeed, a study in Brazil found that buying sugar as a cooking ingredient – rather than in processed foods – was associated with health, as those households were still cooking traditional dishes.
