Latest news with #HowNottoEatUltra-Processed
The Sun
26-04-2025
- Health
- The Sun
Do ginger shots really do anything? I asked 2 experts and took them every day for a month to find out
WHILE immunity boosting isn't new, particularly for those with young kids, it's likely been on our minds a lot more since the pandemic. There's been a range of products released over the years, from probiotic yogurt drinks to kombucha, and all manner of vitamins and supplements. 10 But one of the most accessible - and perhaps appealing - is ginger shots. Ginger has long been renowned for its wellness benefits, helping with things like nausea and vomiting. It is also said to aid weight loss, as well as lower blood pressure, ease joint pain, treat indigestion, relieve period cramps, protect against Alzheimer's and potentially even help us live longer. Many of us - including celebs like Anna Kendrick, Selena Gomez and Eva Longoria - are now shotting it like tequila at our kitchen tables. Pitch Perfect star Anna told Shape: 'I am powered by ginger. I keep wellness shots of ginger, lemon and cayenne pepper in my fridge. 'If I'm travelling and I can't have ginger, I feel sick. I'm positive it's the only thing keeping me alive.' Meanwhile, singer Selena said the shots 'kill all the bad things' inside her, and Desperate Housewives actress Eva revealed she loves her homemade version, which also contains lemon, lime, orange, honey, turmeric and cayenne pepper. But do ginger shots really do anything? Registered dietitian and author of How Not to Eat Ultra-Processed Nichola Ludlam-Raine tells Sun Health: 'Ginger has been shown to aid digestion and may help reduce nausea and inflammation. 'It can also contribute to heart health and support blood sugar regulation when consumed as part of a healthy, varied diet.' Seven hacks to help you live longer Ginger didn't hit the market in its concentrated shot form until the early 2010s, when companies like Press London and Plenish began incorporating ginger shots into their product lines. But Nichola says there may be a setback to consuming ginger in this way. 'Ginger shots should not be relied upon as a magic bullet for health as the amount of ginger they actually contain will vary,' she says. 'They also are often combined with fruit juice, which should be limited to 150ml a day to control free-sugar intake.' She prefers to advise patients to add ground ginger to yoghurt or porridge. But if you're still interested in giving them a try, here is everything you need to know… My test DESPITE the weather warming up (a bit anyway), trains, offices and supermarkets are still full of people coughing and spluttering. Norovirus rates in the UK have also skyrocketed, and after getting it twice in the space of four months, I knew I needed a change. So I started looking into immunity boosting hacks. I'd tried probiotic yoghurt drinks but as someone who was also trying to cut down on dairy, I needed another option. Of course, I knew all about the existence ginger shots - they've been on the supermarket shelves for years - but I'd never put the time and effort into actually taking them regularly. I had also heard rumours that drinking ginger first thing in the morning would damage the enamel on my teeth, so I was a little apprehensive. That being said, with friends and colleagues repeatedly falling ill, I decided it was worth it if it would get me back on my feet, and decided I'd test ginger shots for a few weeks. Is it worth buying ginger shots? I WANTED to try shop-bought ginger shots first as there are so many new products out there. I picked up the MOJU Fresh Root Ginger Shots and was lucky enough to find them on offer. Usually you're looking at £6 or more for a bottle. A bottle of the classic MOJU contains apple, ginger root (20 per cent), lemon, acerola cherry powder, antioxidant: ascorbic acid. While incredibly convenient to just pick up a bottle, you aren't in control of everything that's added in! Shop-bought first impressions IT tastes great — that was my immediate thought when I had my first Monday morning MOJU shot. Not too spicy, and surprisingly sweet considering it's positioned as a health food option. It was a nice way to start the day and I might say a good way to wake yourself up first thing. I'd heard ginger shots are most beneficial if you have them in the morning before anything else, but is it necessarily true that you need to knock them back in the AM? If you enjoy them and they make you feel good, they can be a great addition to your routine, but they're not an essential health fix on their own Nichola Ludlam-RaineDietitian Nichola says: 'There's no definitive evidence that taking a ginger shot first thing in the morning enhances its benefits, but some people prefer it on an empty stomach to aid digestion. 'Pairing ginger with turmeric, which contains curcumin, may offer additional anti-inflammatory effects — especially when consumed with black pepper to enhance absorption. 'However, for those with acid reflux or a sensitive stomach, concentrated ginger shots may cause irritation. 'In these cases, consuming ginger in food or as a tea may be a gentler alternative.' I didn't get a sensitive stomach consuming ginger every morning and really, the most important thing for me, I didn't get ill at all during the time I had these — not even a sniffly nose! So, maybe they were doing something. How to make your own ginger shots AFTER one week testing the shop-bought shots, and seeing some noticeable changes, though nothing major, I decided to make my own to see if that would make a bigger difference. There are thousands of different ginger shot recipes online so I used these as inspiration when coming up with my own. I used fresh ginger root (£5.50 per kg), turmeric root (£15 per kg) and Tesco 's Lemon, Ginger and Apple Juice (£2 for 1litre). Normally you'd use classic apple juice, but as I wanted to use lemon in my shots anyway, this seemed like a happy medium. 10 A lot of the recipes I'd seen online used juicers but unfortunately as someone who isn't blessed with a Ninja Cold Press Juicer, I had to do it the old fashioned way. However, this was surprisingly easy - you just need a regular blender and a sieve. Blend ginger root, turmeric root and a fair splash of the juice and you'll get a kind of paste. From here, just sieve this into a jug or jar. You may be surprised by how little juice this makes but I topped mine up with the shop-bought juice and there was plenty. Homemade f irst impressions THESE hit a lot harder in terms of spice — it could be the fresh ginger or the turmeric but the flavour was a lot stronger. And also notably sweet. If I was going to make my own ginger shots again, I'd recommend using a low or no-sugar juice or an alternative like coconut water so it would be less sweet. Though that could push up the cost! Shop-bought vs homemade ginger shots OVERALL it was close, but the freshness and quality of ingredients was always going to be better in something you make yourself from scratch. However, I found the pre-made MOJU shots improved my immune system just as well, so if you're looking for convenience, they're still a fantastic option. Are ginger shots bad for your teeth? AFTER taking ginger shots every day for several weeks, I hadn't noticed any difference in the sensitivity or colour of my teeth. But often these things build up over time - so will ginger shots damage my gnashers? Dr Rizwan Mahmood, dentist at Ruh Dental, says: 'Not necessarily, but they can if they contain acidic ingredients like lemon juice, which most of them do. 'Acidic drinks can wear down enamel over time, making your teeth more sensitive and prone to cavities. 'So, if your ginger shot is really citrusy it might be worth drinking it through a straw to minimise contact with your teeth. 'If you already struggle with sensitive teeth, it's a good idea to check in with your dentist to see if your enamel needs some extra protection. 'It's worth noting that a lot of ginger shots also include turmeric, which stains everything, including teeth! 'This shouldn't be an issue in moderation, but regular consumption could lead to gradual discolouration over time.' The health benefits of ginger YOU can buy it fresh, dried, powdered or as an oil or juice, and it's found in everything from curries to smoothies. But is ginger really as good for you as people say it is? Research by the Catholic University of San Antonio de Murcia found ginger to have powerful anti-inflammatory and antioxidant effects. A study by Seoul National University found it to be effective against nausea, including pregnancy-related morning sickness. Taking a ginger supplement significantly reduced body weight and waist-to-hip ratio in overweight or obese people in a review published in the journal Critical Reviews in Food Science and Nutrition. Ginger could also reduce pain and disability in patients with osteoarthritis, according to a review in the journal Osteoarthritis and Cartilage. A study by Kashan University of Medical Sciences found a significant reduction in fasting blood sugar in people with type 2 diabetes after taking ginger supplements. Researchers at Policlinico di Monza in Milan discovered that consuming ginger before eating a main meal significantly improved symptoms of indigestion. A study published in the Taiwanese Journal of Obstetrics and Gynecology suggested ginger could be as effective as ibuprofen in relieving menstrual pain. A review of 26 trials by Tabriz University of Medical Sciences found ginger lowered levels of bad cholesterol linked to an increased risk of heart disease. Certain compounds in ginger may help prevent degenerative diseases such as Alzheimer's and Parkinson's disease, according to research published in the journal Frontiers in Nutrition. Ginger's antimicrobial properties could also make it useful for fighting bacterial and fungal infections, scientists at Busitema University say. I also spoke to him about the impact of having an acidic drink first thing in the morning and whether it could damage your teeth. 'It's not the worst thing, but it's not ideal either,' he says. 'Your enamel is a bit more vulnerable in the morning, and if you're having something acidic, it can soften it temporarily.' He went on to explain that brushing immediately afterwards could actually do more harm than good. 'It's best to rinse your mouth with water and wait at least 30 minutes before brushing.' he adds. Does taking ginger shots every day boost your immune system? SO the question we all want to know - will ginger shots actually keep us well? The answer is, maybe. 'Ginger contains beneficial compounds such as gingerol, which has anti-inflammatory and antioxidant properties,' Nichola says. 'While these properties can support overall health, there is currently limited strong evidence to suggest that ginger shots alone significantly improve the immune system or prevent illness.' She adds: 'While ginger shots can be a convenient way to include ginger in your diet, they should not replace a balanced diet or healthy lifestyle. 'If you enjoy them and they make you feel good, they can be a great addition to your routine, but they're not an essential health fix on their own. 'As with any concentrated food or supplement, moderation is key!' Personally, I felt a measurable but marginal improvement within my health and overall vitality while taking ginger shots. And it's hard to say if I was feeling the effects of ginger shots or just finally feeling better after several bouts of illness. Either way, I think that taking ginger shots can be a fun, and tasty way to begin your day. 10
Yahoo
07-04-2025
- Health
- Yahoo
I want to lose 30 pounds and improve my heart health. A dietitian said to eat more, including at breakfast.
A 44-year-old woman who is sedentary and wants to lose weight shared her diet with Business Insider. A dietitian reviewed it and recommended she eat more to boost her energy and metabolism. Fill out this form to have your diet reviewed by an expert. Amanda Bonesteel, a full-time student who has a sedentary lifestyle, told Business Insider that she wants to lose weight and improve her cardiovascular health. The 44-year-old, who is based in Michigan, said her goal is to lose 30 pounds. She occasionally goes to the gym but spends most of her time sitting. She submitted an average day of eating to BI's Nutrition Clinic, where registered nutritionists and dietitians look over readers' diets and offer suggestions based on their goals. Nichola Ludlam-Raine, a dietitian and the author of "How Not to Eat Ultra-Processed," told BI that Bonesteel is doing some things well, but she could improve her diet in certain areas, such as eating breakfast for more energy. Bonesteel starts the day with a coffee with cream and sugar at about 10 a.m. or 11 a.m. For lunch, she has something small like a turkey sandwich, banana, or a bowl of soup. Her dinners vary but usually consist of a vegetable (such as green beans, cauliflower, or carrots), protein (chicken or lean beef), and carb (whole grains or potatoes). Ludlam-Raine said that Bonesteel's dinner sounds balanced and nutrient-dense. "Including a protein source alongside a starchy carbohydrate and a generous portion of vegetables is a great foundation for supporting both cardiovascular health and weight loss," she said. "This kind of plate structure offers fiber, vitamins, minerals, and protein — all of which contribute to satiety, blood sugar regulation, and overall health." Ludlam-Raine said Bonesteel doesn't appear to eat enough overall, which could be counterproductive by reducing her energy levels and metabolism. "Starting the day with only coffee that includes cream and sugar means she's going for several hours after waking without any real nourishment," Ludlam-Raine said. "This can contribute to low energy and poor concentration, and can sometimes lead to overeating later in the day due to increased hunger or cravings." Bonesteel's lunch is also very light and may not sustain her for long, especially with her mentally demanding studies. "If she's not getting enough protein, fiber, or healthy fats earlier in the day, her body may compensate later, potentially leading to larger portion sizes at dinner or snacking in the evening — something that's very common and often overlooked," Ludlam-Raine said. She added: "Importantly, under-eating can slow down metabolic rate over time, making weight loss harder, not easier. So, ironically, Amanda might not be losing weight at her desired rate because she's not eating enough during the day." If Bonesteel struggles to fit in formal exercise, squeezing in short but regular walk breaks or quick home workouts could be an easier way to boost her movement levels, Ludlam-Raine said. With heart health in mind, Ludlam-Raine recommended Bonesteel spread meals out more evenly throughout the day, and include heart-healthy fats like avocado, nuts, seeds, or olive oil alongside more fiber-rich foods such as oats, legumes, and whole grains. "Replacing added sugars in her morning coffee with a sugar-free alternative or reducing the amount slightly could also benefit her cardiovascular risk profile," she added. Ludlam-Raine recommended Bonesteel try starting her days with a small balanced breakfast like overnight oats, Greek yogurt with berries, or eggs on wholegrain toast with tomatoes to feel more energized and make progress with her goals. Lunches should also contain protein, fiber, and healthy fats — a more structured meal pattern could help stabilize Bonesteel's appetite and keep her energy levels stable throughout the day, Ludlam-Raine said. "In short, Amanda has a strong foundation at dinner, but she may be unintentionally undereating earlier in the day, which could be stalling her weight loss and making her feel more tired or sluggish," Ludlam-Raine said. "A few simple tweaks could make a big difference to both how she feels and how her body responds." Read the original article on Business Insider
Telegraph
24-02-2025
- Health
- Telegraph
Is a glass of lemon water the best way to start the day?
When the Royal Navy introduced a cure for scurvy in 1795 it was lemon juice, not limes that were first given to sailors. That Britons became known as Limeys, rather than perhaps Lemoneys, was down to good old cost saving: lime juice sourced from British possessions in the Caribbean turned out to be cheaper, if not quite as effective as lemons. Still, for as long as we've understood that vitamin C is important for our health, lemons have been recognised as a good source of it. And recently, freshly squeezed lemon juice mixed with warm water, often taken first thing in the morning in place of tea or coffee, has become a fashionably healthy lifestyle choice. So should we be swigging a lemon water before we even think about a coffee or tea, and what are the other health benefits of lemons? The health benefits of lemon water As well as being hydrating, drinking lemon water in the morning may promote digestion. 'While the research is limited, there is some logic behind it,' says VJ Hamilton, a registered nutritionist and autoimmunity specialist. 'The acidity of lemon juice can help stimulate stomach acid production, which is important for breaking down food and absorbing nutrients.' Additionally, if you're not a fan of the plain stuff, warm lemon water can encourage hydration, which is crucial for keeping digestion regular, says Hamilton. 'Lemon water can encourage fluid intake and can make drinking water more enjoyable. Some of my clients also find it helps with bloating or constipation.' Why are lemons good for you? Lemons are a nutrient-rich fruit, primarily known for their high vitamin C content. According to Nichola Ludlam-Raine, a dietitian and the author of How Not to Eat Ultra-Processed, they also contain small amounts of potassium, vitamin B6, folate and magnesium, all of which are 'important for heart health and muscle function, metabolism and bone health.' And while they might not be as packed with antioxidants as berries or leafy greens, the vitamin C in lemons helps protect cells from oxidative stress and supports immune function. Alongside vitamin C, lemons are a great source of other antioxidants. 'They also contain flavonoids like hesperidin and eriocitrin, which have been shown to have anti-inflammatory and heart-protective effects,' says Hamilton. Do lemons make you more immune to illness? Lemons can support immune health, but they're not a magic shield against illness. 'Their high vitamin C content plays a role in immune function and has been shown to slightly reduce the duration of colds,' says Hamilton. Beyond immune support, lemons are often associated with detoxification. 'While the body naturally detoxifies through the liver and kidneys, compounds in lemons – particularly vitamin C and citric acid – can support these processes,' says Hamilton. Research shows that citric acid may enhance enzyme function in the liver, aiding the body's ability to break down toxins. Lemons may also contribute to kidney and heart health. 'Their citric acid content can help prevent kidney stone formation, while their flavonoids have been studied for their potential role in supporting blood vessel function and circulation,' says Hamilton. They also support heart health: 'The flavonoids in lemons help reduce blood pressure and cholesterol levels,' says Ludlam Raine. Are lemons good for the skin? Lemon water can also improve skin health: ' Vitamin C is crucial for collagen production, promoting healthy, glowing skin,' says Ludlam-Raine. Some animal studies also show that drinking lemon water may help prevent oxidative stress, which can lead to premature skin ageing. Because vitamin C is an antioxidant, it could also help prevent the free radicals that break down collagen. More research is needed, however. Why lemons help you to absorb iron Eating vitamin C-rich foods during meals to help increase the absorption of non-heme iron. Non-heme iron is mainly found in plant foods, but your body has a harder time absorbing it. 'Consuming lemons with iron-rich foods like spinach or lentils can increase iron absorption and help prevent anaemia as a result of the vitamin C content,' says Ludlam-Raine. This is particularly important if you are following a plant-based diet. Hamilton adds: 'It's also an excellent way to lift plant-based dishes – stirring zest into quinoa, for example, adds a fresh, citrusy depth that pairs well with herbs and extra virgin olive oil.' What's the most nutritious way to eat lemons? Different parts of the fruit contain different beneficial compounds. 'The juice is rich in vitamin C and citric acid, which support immune function, digestion, and kidney health. Meanwhile, the zest is packed with flavonoids, pectin, and essential oils like limonene, which offer antioxidant and anti-inflammatory benefits,' says Hamilton. For a concentrated immune-supporting hit, Hamilton recommends using lemons in homemade booster shots, blended with ingredients like ginger, cayenne, and turmeric. 'Ginger and cayenne both have anti-inflammatory properties, while turmeric contains curcumin, which has been studied for its immune-supporting effects. Together, they create a powerful combination that helps fight oxidative stress and supports circulation.' For those who prefer a gentler option, adding lemon to herbal teas or broths can be a soothing way to enjoy its benefits without too much acidity. 'Warm lemon water with honey and ginger is also a classic remedy for colds and sore throats, offering a mix of hydration, antioxidants, and antimicrobial properties,' says Hamilton. Lemon zest is great sprinkled over grilled fish, stirred into quinoa or wild rice, or added to dressings and marinades. Lemon juice also works well in sauces, soups, and roasted vegetables, helping to brighten flavours and improve the absorption of certain nutrients. 'Pairing lemon juice with olive oil and herbs can enhance the absorption of fat-soluble vitamins, while using it in marinades helps tenderise proteins and boost flavour without the need for excessive salt,' says Hamilton. Can they cause allergic reactions? Lemons are generally well tolerated, but in some cases, they can cause sensitivities or allergic reactions. 'True citrus allergies are rare but they can trigger itching, swelling, hives, or, in severe cases, anaphylaxis,' says Hamilton. More commonly, people experience irritation rather than an actual allergy: 'Lemons are highly acidic, which can cause mouth tingling or discomfort, particularly in those with conditions like oral allergy syndrome (OAS) or acid reflux. Their acidity can also be a trigger for heartburn, making them problematic for some people with gastroesophageal reflux disease,' says Hamilton. Another factor to consider is that while lemons aren't high in histamine, they can act as histamine liberators, meaning they encourage the body to release stored histamine. 'This can be an issue for those with histamine intolerance or mast cell activation syndrome, where the body struggles to break down histamine efficiently because of its low levels of diamine oxidase, the enzyme responsible for histamine breakdown.' explains Hamilton. When histamine builds up, it can lead to symptoms such as headaches, itching, flushing, and digestive discomfort. Lemon zest, while rich in antioxidants and flavour-enhancing compounds, can also cause skin irritation in some people because of its essential oil content. 'In rare cases, handling lemon juice or peel in sunlight can lead to phytophotodermatitis, a skin reaction that causes redness, blistering, or dark patches,' says Hamilton. Are there any other niggly health issues with lemons? While lemons have plenty of health benefits, they do come with a few potential downsides, mainly as a result of their acidity. One of the biggest concerns is dental health, 'Lemon juice is highly acidic and can wear down tooth enamel over time, leading to sensitivity and a higher risk of cavities,' says Hamilton. 'Sipping on lemon water all day can make this worse, so it's best to drink it through a straw and rinse your mouth with water afterwards to help protect your teeth.
Telegraph
18-02-2025
- Health
- Telegraph
Why you need more vitamin C and the best foods to boost it
As we battle through the final stretch of winter, staying resilient against sickness is key. Vitamin C, as most of us know, is one of the essential nutrients doing a lot of heavy lifting when it comes to supporting our immunity and keeping us well. But as Lynsey Vaughan, an associate nutritionist at Higher Nature says, it also has many other roles to play. 'It's a crucial antioxidant also needed for energy production, wound healing, bone, teeth and skin function, supporting the nervous system and psychological function as well as helping us absorb iron from foods.' Crucially vitamin C isn't stored in the body (unlike fat-soluble vitamins such as A, D and E), so it's necessary to get a regular intake from food, explains Nichola Ludlam-Raine, a registered dietitian and author of the book How Not to Eat Ultra-Processed. Here we explain the health benefits of vitamin C and the top 10 fruits and veg packing the mightiest punch. How much vitamin C do I need? The NHS advises that adults between 19 and 64 require 40mg of vitamin C a day. However, Dr Sabine Donnai, the founder of longevity company Viavi, says vitamin C deficiency is common. ' Studies suggest that 34 per cent of men and 27 per cent of women are not getting enough.' Both experts point out that in the UK, we have much lower recommendations as opposed to in the US and EU, which 'reflects the daily intake for healthy individuals to prevent deficiency,' says Vaughan, not to support 'optimal' health. The NHS levels are 'based largely on studies in the 1940s looking to prevent scurvy.' Bear in mind, the elderly, smokers and those struggling with chronic illness are more vulnerable to deficiency, suggests Vaughan. Does vitamin C actually prevent colds? We tend to think of vitamin C in general terms crediting it for 'curing' colds, but according to Ludlam-Raine this is slightly misleading. 'While vitamin C won't stop you from catching a cold, studies show it may help to reduce the duration and severity of symptoms in certain people,' she says. Dr Donnai highlights that it's a nutrient that's busy in our bodies behind the scenes. 'As well as supporting immune functioning (so keeping us well), it also helps neurotransmitter production, wound healing, fatty acid metabolism, blood vessel formation, as well as many other processes and pathways in the body.' How do we know if we are deficient in vitamin C? Serious vitamin C deficiency results in scurvy, which although still rare in the UK, has been increasing significantly over the last 10 years, says Lynsey Vaughan. 'Low levels are associated with a range of common symptoms such as fatigue, iron deficiency, bleeding gums, bruising easily, dry, scaly or bumpy skin, brittle hair and frequent infections.' 'Fortunately, there are plenty of delicious and naturally rich sources of vitamin C, from everyday favourites like oranges and peppers to lesser-known, and so-called 'superfoods' such as guava and kiwiberries. When considering what the 'best' sources go for the fruit or veg that is most accessible and therefore easiest to incorporate into your daily diet.' Ten of the best foods to boost your vitamin C intake It's the classic go-to fruit for vitamin C. Cheap and readily available all year round, and one small glass of its juice counts as one of your five a day. Satsumas have around half the amount of vitamin C, but they're easier to eat. However, while oranges may be the most commonly associated fruit with vitamin C, it's not actually the one most packed with the nutrient. Many of us in the UK were raised on the 'hero' cruciferous vegetable rich, being well-known to be rich in antioxidants and other beneficial plant compounds. But vitamin C? That's not an obvious association, but good to know. 'It's a brilliant source and can so easily worked into many classic favourite dinners,' says Vaughan. For those who can digest it raw – such as in salads – even more of the vitamin will be retrained, 'or just lightly steaming it also means you'll reap the benefits,' she adds. These incredible cherries may be hard to find but they are the richest in vitamin C of all the fruits and veg. Not to be confused with the regular kind (although similar in size and usually ruby red too) acerola cherries (also known as Barbados cherries or West Indian cherries as they're grown in the sun) are one of the most potent sources of ascorbic acid, a natural form of vitamin C. Their flavour is tart but sweet, and since the cherries tend to spoil fairly quickly after picking, they're often made into juice, frozen or dried and ground into a powder (the latter of which is sometimes used as an ingredient in vitamin C supplements). They're not easy to buy here in the UK, admits Dr Donnai, 'but the freeze-dried versions contain the same amount of vitamin C as the fresh variety.' They're sweeter in the early summer of course, hence the association with Wimbledon, but ingesting the red fruit supports skin and immune health all year round. Even in small doses, says Dr Sabine, vitamin C helps modulate inflammatory responses, 'potentially reducing excessive inflammation that can harm tissues during infections,' she adds. So simply adding a few chopped onto yogurt or breakfast cereal all helps. Ludlam-Raine suggests the 'tiny but mighty' blackcurrant berries are a great alternative for people who might find citrus fruits harder to digest. Like strawberries, the smaller purple berries are also grown in the UK (as well as abroad) and ripen in our summers. The sweet yellow fruit isn't only rich in vitamin C, says Ludlam-Raine, but also bromelain, a group of enzymes (found in the stem and flesh) that break down proteins. In South and Central America the rough-skinned fruit has been traditionally used for medicinal purposes (including postoperative pain after wisdom tooth extraction, sinusitis, osteoarthritis, and exercise-induced muscle soreness). While pre-prepared pots of fresh pineapple sold in supermarkets contain similar levels to the freshly chopped fruit, canned versions do not, as the heat used to can the pineapple has been found to reduce vitamin C levels. 'The gold varieties of kiwis (those with smooth, hairless skin that's golden-brown in colour) offer more vitamin C but slightly less fibre than the green (those with fuzzy brown skin and oval shape),' says Vaughan. 'Kiwiberries can be harder to source – and more expensive – than kiwis, but can be up to four times as rich in vitamin C,' she adds. 'These tiny, smooth-skinned kiwis pack a punch, containing more vitamin C per gram than an orange,' says Ludlam-Raine. They're grown in many places including China (hence also being known as 'Chinese gooseberries') New Zealand and California, and in France, Greece, and Italy in Europe. Interestingly, the colour of peppers, whether bell or chillis, greatly changes how much vitamin C they each boast. 'A single red bell pepper delivers over 150mg of vitamin C [as opposed to a green one which only contains a third of the amount], making it an excellent source,' says Ludlam-Raine. A yellow pepper sits between red and green, containing 100mg. After bananas, mangoes, and pineapples, papayas are the fourth most traded tropical fruit, although they prefer warmer climes they can actually be grown in the UK. The flesh is a pleasingly cheerful orange, but the musty smell they have when chopped isn't for everyone. 'The antioxidants are great for skin health though,' says Ludlam-Raine. The round or pear-shaped tropical fruit native to Central and South America and the Caribbean is 'one of the richest sources of vitamin C, with just one large guava providing over 200mg, five times the daily requirement,' says Ludlam-Raine. The normally pink-coloured, sweet-tasting flesh can be eaten raw, sliced, or added to desserts, juices, smoothies, jams, and jellies. 'Guavas offer similar levels of vitamin C as kiwiberries (see below) but are not always available in supermarkets here,' says Vaughan. Another surprising entry proving fruits aren't the only way forward in the quest for vitamin C boosting. 'These winter favourites offer around 75mg per three heaped tablespoons - almost twice as the recommended daily base level in the UK, and they come with added fibre benefits,' says Ludlam-Raine. So why wait until Christmas? FAQs Can you get too much vitamin C? In the EU, says Vaughan points, the upper safe limit for daily supplementation is 2,000mg. But 'overdosing' is unlikely. Vitamin C is water-soluble, meaning excess is excreted in urine rather than stored, says Ludham-Raine. 'Consuming over 1,000mg per day may cause stomach upset or diarrhoea,' she adds. If you find that you're suffering from any undesired laxative effect, splitting intake into lower doses throughout the day can help. Can supplements be as good as eating vitamin C rich foods? The best sources of vitamin C are fresh fruits and vegetables, however in the UK data suggests less than a third of adults manage the recommended five or more portions of fruit and vegetables a day. As humans – unlike many other animals – are unable to synthesise our own vitamin C, so according to Dr Donnai 'it's crucial we get this unique antioxidant from our diet or through supplementation '. 'Due to vitamin C's roles in immunity, energy production and the body's antioxidant systems, supplementing can be helpful during times of stress, illness and recovery,' says Vaughan. 'If you're feeling sluggish, topping up may give you a boost. Powdered vitamin C is great as it can be flexibly dosed and helps with hydration goals- simply mix with any cold drink.' Does cooking destroy vitamin C? Vitamin C is heat-sensitive, so lightly steaming or eating vegetables raw is best to preserve its benefits, says Ludlam-Raine. Are frozen fruits rich in vitamin C? Don't rule out the freezer aisle if fruits are out of season, says Ludlam-Raine. 'Frozen fruits and vegetables retain most of their vitamin C or even contain more (due to it being preserved nearer to the time of picking so the nutrient doesn't degrade), making them a great option when fresh produce isn't available.' Levels of the vitamin are also dependent on the fruit and how far it's travelled and in what condition it is eventually consumed. If you're opting for tinned versions, check on the labels for those with the least added sugar. 'And the tinned versions, like the dried varieties, have slightly less due to the heat that is used during processing,' says Ludlam-Raine. 'But tinned fruit still counts as one of your five a day as not all nutrients are reduced, so if that's more accessible to people, don't be put off.'
Telegraph
17-02-2025
- Entertainment
- Telegraph
I tried Bridget Jones's 90s diet and it wasn't as unhealthy as you might think
'All by myself', as Bridget memorably lip-synced in the opening credits of the first Bridget Jones film. Chance would be a fine thing. As a long-standing Smug Married with three daughters, I certainly wouldn't moan about a night in on my own scoffing ice cream, chugging chardonnay and smoking fags (OK, maybe not the fags – I gave up smoking a long time ago). And as for being upset about weighing 9st 7lbs – it's a weight I can only dream of. Yet there is one area where I still do have a lot in common with the original Bridget. Not getting a good 'seeing-to' from Hugh Grant/Daniel Cleaver on the floor of his loft apartment, but her taste for comfort food. I am not alone. The new Bridget Jones film is spurring a Nineties revival in the supermarket aisles, with Waitrose reporting a surge in searches for turkey curry, leek and potato soup and chardonnay. The assumption might be that we're all much healthier now than we were back then – modern day 32-year-olds are more likely to serve up a plant-based Ottolenghi recipe than creamy soup; eschew the carbs from rice and naan from the curry buffet; and swap sugar-filled dairy ice cream for vegan sorbet. Yet in fact, the Nineties diet might be healthier than we all think. I tried out Bridget's favourite dishes and asked an expert whether each was good or bad for my health. Leek and potato soup (minus the blue string) One lick of the wooden spoon as I stir the saucepan is enough to remind me how good a creamy leek and potato soup can be. In the spirit of journalism, I've swapped my usual lunch (a trendy pulse-based Bol Middle Eastern harissa stew) for the soup. In her case it is blue because of the string she leaves in, and the dinner party at which she serves it famously ends with a punch-up in the street between Daniel Cleaver (boo, hiss) and Mark Darcy (hurrah!). My usual lunch is completely plant-based, with just 356 calories, 20g of protein and 0.5g saturated fat. It contains chickpeas, cannellini beans and lentils among other healthy ingredients. And while it is admittedly delicious it has nothing, in my view, on my bowl of New Covent Garden Soup Co Leek and Potato containing not just milk but… drumroll… cream. Yummy, as Bridget would say. What's more, it actually has fewer calories than my usual lunch – even eating the whole carton, meant to serve two, because I think it's what Bridget would have wanted. This delivers 298 calories, admittedly with more salt and four times the amount of saturated fat per 100g than the bean stew. Which explains why it tastes so bloody delicious. Nichola Ludlam-Raine, a British Dietetic Association -registered dietician and author of How Not to Eat Ultra-Processed, says: The good news Overall it's a comforting, low-calorie, nutrient-dense meal. Leeks contain prebiotic fibre, and the key to a healthy gut is to have a wide variety of gut bacteria which flourish in this kind of high fibre diet. That gut bacteria is responsible for supporting our immune system and our mood as well as digestion day to day – it dictates how sludgy or bloated you are feeling. If the soup was made first and then reheated, whether homemade or pre-prepared, the potatoes provide resistant starch which helps gut health by feeding bacteria. It is also good for blood sugar control because we actually get fewer calories from carbs high in resistant starch. In spite of being pre-prepared this is not an ultra-processed food (UPF) but it does contain slightly more salt than a homemade version. Too much salt can increase blood pressure and the majority of salt that we eat is found in foods, especially pre-prepared food. And the bad news Nineties versions of our favourite soups often used butter and full-fat cream, increasing saturated fat intake. Too much saturated fat raises blood cholesterol levels which in turn increases the risk of heart disease. The lack of protein means it may not be very filling on its own – you might serve with bread and butter which means even more calories, saturated fat and salt. How we'd improve it today Use Greek yogurt or blended cannellini beans for creaminess instead of cream. Add protein, such as lentils, to make it more filling. Pair with wholegrain toast for extra fibre. My verdict It's true that it doesn't keep me as full for as long as my pulse filled bean stew. But that's OK because soon I am moving on to… Ben and Jerry's ice cream (from the tub) 'Am enjoying a relationship with two men simultaneously,' says Bridget from beneath her duvet, clutching a tub of ice cream 'The first called Ben. The other, Jerry. Number of current boyfriends. Zero. Number of calls from ex-boyfriend: 'You have absolutely no messages. Not a single one. Not even from your mother.'' Just to be clear, eating ice cream straight from the tub is not something I normally do, particularly at 273 calories per 100g (the tub is 399g). Yet in the spirit of a well-researched story I force myself. And yes, it's as good as I thought it would be. Note to self: must do this more often. And for many reasons I can because… Ludlam-Raine says: The good news Ice cream is a source of calcium, which is essential for bone health. It contains milk proteins, which help with satiety. It's tasty, so it can be enjoyed as part of a balanced diet without guilt. I personally advocate the 80/20 rule – where if you are eating healthily (ie mainly whole foods), the majority of the time, the remaining part of your diet can be made up of soul foods. And the bad news Ice cream is high in added sugars, which we now know can contribute to blood sugar spikes and energy crashes. It's high in saturated fat, which may raise LDL cholesterol if eaten in excess. It's easy to overeat, especially when eaten straight from the tub! How we'd improve it today Choose smaller portions and eat more mindfully – try using a small ramekin when it comes to higher fat and sugar foods such as ice-cream. We know that in moderation UPFs (even those that are high in saturated fat, salt and sugar) are OK within the context of a balanced diet. It's not about 'is this food good or bad for us', it's about the portion size and frequency in which we eat all foods. Opt for higher protein/lower sugar versions (eg Greek yogurt-based alternatives). Balance and bulk it out with fibre-rich foods, such as a handful of nuts or berries. My verdict I've got to be honest, after scarfing the best part of a whole tub I wake up the next morning feeling I've gained half a stone – and the scales show an increase of at least two pounds. I think we've all had this experience, but is this really possible overnight? Ludlam-Raine explains: 'You won't have gained much in the way of fat, but you have got food sitting in your stomach. Fat hangs around for longer. Also you have a lot of sugar which is stored in the body with water so you might experience a bit of water retention.' Hopefully my next Bridget meal will be healthier. Or will it? Turkey curry 'You know Bridget – she used to run around your lawn with no clothes on, you remember?' says Bridget's mother at her infamous New Year's Day turkey curry buffet. 'No, not as such,' says rude Mark Darcy, later remarking to his own mamma: 'Mother, I do not need a blind date, particularly not with some verbally incontinent spinster who smokes like a chimney, drinks like a fish and dresses like her mother.' 'Yummy, turkey curry, my favourite' says Bridget, bravely ignoring him. I agree. Curry is a winner in my book and I am utterly delighted to be replacing my salmon, salad and pulses dinner with a delicious curry made with Patak's paste and turkey breast with pilau rice. Ludlam-Raine says: The good news Women are allowed 25g a day of saturated fat, and 5.7g is less than 25 per cent so that's acceptable. Turkey and chicken are both high in protein and provide vitamins (B vitamins, especially vitamin B12 which can be lacking in a vegan diet, and selenium, which support immunity). Both are pretty lean meats esp if you are going for chicken breast. It's fine to have turkey or chicken twice a week alongside fish-based and plant-based meals, as well as red meat once a week – it's about variety and cooking at home even if you use some sort of curry paste. Curry often contains spices such as turmeric, ginger, and garlic, which have anti-inflammatory properties – each spice counts as 0.25 of a plant point too (we should be aiming for 30 plant points a week). Curry can also be high in fibre if made with added vegetables such as onions, served with wholegrain rice or with a side of greens such as spinach. Basmati rice is low GI – if you go for brown rice it's low GI and high fibre. And the bad news Nineties-style creamy curries often relied on full-fat cream or coconut milk, making them high in saturated fat and calories – not ideal in large amounts. It would be wise to avoid having pre-prepared meals twice a day because of the salt content. How we'd improve it today Use Greek yogurt or coconut yogurt instead of heavy cream to reduce the number of calories in the dish. Add more fibre-rich veggies (eg spinach, lentils, or chickpeas). Swap white rice for brown rice or even a side of cauliflower rice. Serve chapatis instead of naan for fewer refined carbohydrates. My verdict It was delicious and filled me up all evening and well into the next morning, so no need for late night snacks or calorific breakfasts. What about the chardonnay? We all know that Bridget was one for swilling white wine and there may have been some of us – ahem – that followed her lead in the Nineties, including, I'm sorry to say, myself. These days I couldn't keep up with her, or myself as I was back then, though I've got a long way to go before I go teetotal. (Let's just say my Dry January was showery in places.) Ludlam-Raine says: The good news Moderate consumption of red wine (which means not more than one unit a day, or one small glass), may have some benefits as a result of the polyphenols and not pose much of a health risk, although I would never advise someone who is tee-total to start drinking! White wine, which is Bridget's tipple, is not considered quite as beneficial as red wine as it contains lower amounts of polyphenols. The bad news We now know that excess alcohol can disrupt gut bacteria, impact digestion, and contribute to inflammation. Alcohol is quite calorific, and liquid calories do not tend to fill us up as much in comparison to calories from food. Too much alcohol also lowers inhibitions and can lead to food cravings. Again, increasing calorie intake which over the long term could result in weight gain. My verdict A large glass of white wine has the same effect as ever – it goes down a treat. I manage to stop at one and feel fine in the morning. So is the Bridget Jones' Nineties diet healthier? 'Bridget's Nineties diet wasn't all bad,' says Ludlam-Raine. 'It had some nutritious elements, but our understanding of food and health has evolved significantly. Today, we focus on gut health, balanced nutrition, and sustainable habits rather than calorie counting alone. On a positive note though, although in the Nineties they had ready meals, they didn't have the vast array of cheap and convenient UPFs that we have now – and they certainly didn't have takeaway deliveries, which encourage inactivity. UPFs can lead to passive overconsumption – the overconsumption of calories without realising, and in addition, many are low in protein and fibre, which means they can be eaten quickly and don't fill us up like whole foods do. 'Perhaps if Bridget had had a more balanced relationship with food and alcohol though, she wouldn't have felt the need to binge on ice-cream (or wine!), which can result in a binge-restrict cycle induced by feelings of shame and guilt. I would like to add though that emotional eating can be normal – and it's only when it happens frequently, or when there isn't an alternative response to strong emotions, does it become a problem to be looked into with the help of a healthcare professional.' Thank goodness Mark Darcy came through for her.
