Latest news with #fruits
The Independent
2 days ago
- Health
- The Independent
Why five-a-day might not be enough – and the number of plants you should be eating
Eating five fruits and vegetables a day might not cut it, research suggests, with those who eat 11 different plants a day proving to be healthier. People in the UK eat a median of eight different plants a day – including spices and fat-based oils – with some eating just two daily, researchers from King's College London found. But eating a more diverse range of plant-based foods, such as fruit, vegetables, pulses and herbs, is associated with better heart and metabolic health. Researchers found that a diverse diet improved cholesterol levels, blood sugar markers, better overall diet quality and higher intakes of key nutrients, including fibre, vitamins, and minerals. Dr Eirini Dimidi, senior lecturer in nutritional sciences at King's College London and senior author of the study, said: 'Current dietary guidance in the UK often emphasises quantity, such as 'five-a-day' for fruit and vegetables. 'Our findings suggest that dietary variety, across all plant-based food groups, may be just as important for improving diet quality and lowering the risk of cardiometabolic diseases.' The research, published in the journal Clinical Nutrition, analysed data on more than 670 adults from the UK National Diet and Nutrition Survey between 2016 and 2017. Participants from the survey were split into three groups based on how many different plants they ate. Those in the low-diversity group ate around 5.5 different plant foods per day, the moderate-diversity group 8.1 types, and those in the high-diversity group included roughly 11 different plant foods in their daily diets. Blood tests revealed that people who ate less of a variety of plants in their diet had lower HDL cholesterol, known as 'good cholesterol'. Lower levels of this type of cholesterol could make you more likely to have a heart problem or a stroke. They also found that HBA1C concentration – blood glucose levels – is lower for every one-unit increase in plant diversity. However, the study also found that people who ate a variety of plants generally had a healthier lifestyle. For example, only 6 per cent of people in the high-diversity group smoked, compared with 30 per cent in the low-diversity group. They had also consumed more total sugar, likely due to greater intake of fruits and fruit juices. Although excess sugar can have negative health effects, fruits provide additional beneficial nutrients such as fibre and antioxidants, which may help offset these impacts on blood sugar and overall health. Researchers found vegetables were the largest contributors (21.0 per cent) to diversity, followed by plant-based fats and oils (18.8 per cent), and fruit (17.0 per cent). Dr Dimidi said: 'While higher diversity was associated with better nutrient adequacy overall, key shortfalls remained even among those with the most diverse plant-based diets, particularly for fibre and several micronutrients which are important for maintaining a strong immune system and health bones and tissues.' She added: 'In addition to fruits and vegetables, legumes, nuts, seeds, herbs and spices are great plant-based food sources that can help us to introduce more plant diversity into our diets.' The British Nutrition Foundation highlights that adults should eat 30g of fibre a day - roughly the same amount as you can get from eating five fruits and vegetables a day or by eating 30 plants a week including nuts, seeds, beans and spices in addition to fruit and vegetables. Nutritionist Kim Pearson, who specialises in weight loss, told The Independent: 'Rather than just focusing on quantity, like ticking off five-a-day, we should also be thinking about variety. We know that eating a broader range of plant foods provides a wider range of nutrients and supports gut health, this study highlights how it may also impact metabolic health markers like blood sugar balance and blood lipid levels. 'The fibre and polyphenols found in different fruits, vegetables, pulses, nuts, seeds, and herbs all help to feed beneficial gut bacteria. A healthy microbiome is closely linked with metabolic health, immune function, and even mood. Aiming for eleven different plants a day is a great goal. 'This may sound like a lot, but simple strategies like adding a sprinkle of herbs, a mix of salad leaves, a handful of seeds, or trying a new vegetable each week can all help increase variety.' Dietitian Dr Duane Mellor told The Independent: 'This does not go against the idea of five-a-day, it just suggests we should vary the plants we eat. This goes beyond fruit and vegetables and includes herbs, seeds and pulses. Enjoying a variety of foods is key, perhaps more than focusing on eating a certain number.'
Yahoo
4 days ago
- Health
- Yahoo
I'm a nutritionist. These are the healthiest fruits to eat — and how much you should be eating
If you're looking to eat healthier, registered holistic nutritionist Madelyne Beckles suggests starting with these healthy and nutrient-packed fruits. If you're trying to eat healthier, fruit is one of the easiest — and tastiest — ways to get more nutrients into your day. But with so many options to choose from, you might wonder: which fruits actually pack the biggest nutritional punch? Madelyne Beckles, a registered holistic nutritionist, say while all fruits offer benefits, some stand out more than others for their powerhouse nutritional profiles. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle. Below, we've rounded up Beckles's top picks for the healthiest fruit to eat. From antioxidant-rich berries to fibre-filled apples and vitamin C–loaded citrus, here's what to know about the fruits worth working into your routine. The healthiest fruits, according to a nutritionist 1. Blueberries Want to eat healthier but you're not sure where to start? Beckles says you can't go wrong with blueberries. 'They're full of antioxidants, vitamin C and fibre,' she said. 'They support your digestion and your blood sugar balance.' Their dark blue hue is more than just pretty — it signals a high concentration of antioxidants that help fight off free radicals, which are unstable molecules that can damage your cells over time. According to Beckles, free radicals cause tissue breakdown that can lead to "aging, fatigue and dull skin." 2. Strawberries In addition to being high in antioxidants and vitamin C, strawberries have another benefit: hydration. 'They're the highest water-containing berry,' said Beckles. 'We love to drink our water, of course, but eating water also helps to support our bodies.' 3. Apples Beckles turns to apples when she needs a convenient and filling snack,'They're full of fibre,' she said. 'They're crunchy, satisfying and easy to take on the go.' She noted that apples contain both soluble and insoluble fibre — one supports digestion, the other keeps things moving. 'They're so low-maintenance and they keep fresh for a long time,' she added. 4. Grapefruit Citrus fruits are well known for their immunity-boosting powers and grapefruit brings bonus benefits. 'It supports the liver,' said Beckles, which she called one of the most hardworking organs in the body. 'The liver gets burdened by stress, alcohol, sugary foods and fatty foods, so I love grapefruit to support its function.' 5. Stone fruits Stone fruits like peaches, nectarines and plums help bring a healthy glow. 'Orange fruits and vegetables have vitamin A, which is really supportive to our skin,' she said. 'Retinol is a form of vitamin A, so you can eat your retinol through stone fruits.' The fuzzy skin also provides gut-friendly fibre that nourishes your microbiome. How much fruit should you really eat? Wondering if there's such a thing as too much fruit? Don't overthink it. Beckles said it's best to aim for a couple of servings a day to help support digestion, immunity and steady energy levels. She also recommended reaching for fruit in the morning to kick-start your day and again around 3 p.m. when energy tends to dip. 'It's a quick transit food,' she said. 'It takes about 20 minutes for your body to digest.' Fruit myths debunked Despite being packed with nutrients, fruit sometimes ends up on the 'avoid' list, especially in diet circles worried about sugar. But Beckles said there's no need to be cautious. 'Fruit is not something to be feared,' she said. 'It's so good for you. It has tons of fibre, tons of vitamins, minerals and essential nutrients that we all need.' Fruit may be a natural source of sugar, but it comes wrapped in fibre, which helps regulate blood sugar spikes and leaves you feeling fuller for longer. 'Don't be afraid of eating it on its own,' Beckles said. 'When you're eating it in its whole form, it has enough fibre that it's not going to spike your blood sugar.' Another one of the most persistent myths around fruit is that fresh is better than frozen. But Beckles said frozen options are just as nutritious. 'I'm very pro-frozen fruit,' she said. 'It doesn't spoil, so you're going to have it for a long time. It's really helpful for people who are on the go.' Additionally, while there's no 'wrong' time to eat fruit, Beckles suggested eating with the seasons when possible. Not only is seasonal produce more sustainable and often more affordable, but it may also support the body's natural rhythms. 'I really emphasize eating seasonally because that means we're eating locally and we're eating foods that our body understands based on the temperatures outside,' she said. 'Eating tropical fruits in the winter, for example, can be very confusing to our bodies.' Summer is the perfect time to eat more fruit, with so many fresh options in season. Beckles called it 'the peak fruit moment.' The bottom line Whether you're reaching for berries, apples or stone fruit, you're fuelling your body with fibre, vitamins, hydration and energy-boosting carbs. With summer bringing an abundance of fresh, flavourful fruit, it's an ideal time to make fruit a daily habit. If you're going to commit to just one? 'Blueberries would be my top pick,' said Beckles. But you don't have to play favourites. 'The body loves variety,' she added. Your body — and your taste buds — will thank you for mixing it up.
Arab News
5 days ago
- General
- Arab News
Fruit exhibition launched in Buraidah Dates City
BURAIDAH: The 'Atayeb Thimar Al-Qassim' exhibition (Arabic for 'Al-Qassim fruit delights') launched at Al-Nakhla Center in Buraidah Dates City on Thursday. The event is organized by the Emirate of Al-Qassim in collaboration with Al-Qassim Chamber of Commerce and attracted a large number of farmers and people interested in the food and agriculture sectors. The exhibition will run for three days, displaying a wide array of seasonal agricultural crops for which Al-Qassim region is renowned. These include watermelons, melons, strawberries, grapes, pomegranates, peaches, and figs. A special highlight of the exhibition is a display of more than 150 varieties of pumpkins, including giant pumpkins weighing more than 500 kilograms. This feature aims to show the skill of local farmers and the richness of regional agricultural production. Salman Al-Suwainea, director general of the Qassim branch of the Ministry of Environment, Water and Agriculture, said that 'the region is distinguished by its unique agricultural diversity, which has helped cement its status as a leading agricultural hub across the Kingdom.'
Daily Mail
6 days ago
- Health
- Daily Mail
Top nutrition expert reveals the fruit you should NEVER eat for breakfast
A dietitan has ranked the worst fruits to eat for breakfast, with surprising results. Nichola Ludlam-Raine, a registered dietitian and the author of How Not To Eat Ultra-Processed, was asked to assess 18 popular fruits - from grapes to oranges, strawberries to pineapple - and give them a nutritional value out of five. She made her ratings based on what vitamins and minerals each fruit naturally contains, how much fiber it has, and its natural sugar levels. Ludlam-Raine then shared the best fruits to enjoy regularly, and named the ones which should be seen more as a treat due to their high sugar content, rather than a daily staple. And it's bad news for people who like to start their day with a platter of tropical fruit. Coming in last with a score of just one out of five was melon, with all varieties -watermelon, cantaloupe, honeydew and galia - languishing at the bottom of the list. Melons are mostly made up of water, are packed with vitamin C, and in some varieties, vitamin A. However, they are as low in calories as they are in overall nutritional value. Ludlam-Raine said: 'Melon is low in fiber and overall nutrients compared with other fruits', adding that they contain a 'moderate amount of natural sugar'. Second from bottom on the list was pineapple, which scored two out of five. This was because it is high in natural sugars, and it's acidic juices can cause irritation to gums. 'Pineapple is rich in vitamin C and contains bromelain, an enzyme that may aid digestion and reduce inflammation,' Ludlam-Raine explained, adding that the spiky yellow fruit is also rich in manganese, 'which supports metabolism and antioxidant function.' Scoring three out of five, and tying with grapes, were bananas, a go-to breakfast choice of millions of people across the world. Ludlam-Raine said the fruits which are rich in natural sugar do still have lots of health benefits. She said: 'They are a good source of potassium, vitamin B6 and fiber... quick energy and support heart health.' So what fruits should you be piling high on your plate? The dietitian placed oranges, kiwis and berries at the top of her list, giving the colourful, antioxidant rich choices five out of five. In the middle, with four out of five stars, were pears, apples, grapefruits and mangoes. Berries have long been heralded as a super food. All berries are regarded as nutritional powerhouses, packed with vitamins, minerals, antioxidants, and fiber. They have been linked to lower levels of inflammation, which can lead to expansive cell and tissue damage.
Daily Mail
23-07-2025
- Health
- Daily Mail
Dietitian warns against eating this fruit in the morning
By A food expert has ranked Britons' favourite fruits based upon their nutritional value—and the ones you'd typically have for breakfast haven't fared too strongly. Nichola Ludlam-Raine, a registered dietitian and the author of How Not to Eat Ultra-Processed, was asked to assess eighteen of Britain's best-loved fruits—from grapes to oranges, strawberries to pineapple—and give them a nutritional value out of five. Ms Ludlam-Raine made her ratings based on what vitamins and minerals each fruit naturally contains, how much fibre it has, and its natural sugar levels. Speaking to The Telegraph, she said: 'Fruit does contain carbohydrates, mainly in the form of natural sugars like fructose, along with fibre. '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.' Ms Ludlam-Raine then shared the best fruits to enjoy regularly, and named the ones which should be seen more as a treat due to their high sugar content, rather than a daily staple. And it's bad news for people who like to start their day with a platter of tropical fruit, or enjoy a pot of supermarket fruit salad stirred in to their yogurt, or mix chopped banana in to their porridge. Coming in last with a score of just 1 out of 5 was melon, with all varieties— watermelon, cantaloupe, honeydew and galia—languishing at the bottom of the list. Melons are mostly made up of water, are packed with vitamin C, and in some varieties, vitamin A. However, they are as low in calories as they are in overall nutritional value. Ms Ludlam-Raine said: 'Melon is low in fibre and overall nutrients compared with other fruits', adding that they contain a ' moderate amount of natural sugar'. Second from bottom on the list was pineapple, which scored 2 out of 5. This was because it is high in natural sugars, and it's acidic juices can cause irritation to gums. 'Pineapple is rich in vitamin C and contains bromelain, an enzyme that may aid digestion and reduce inflammation,' Ms Ludlam-Raine explained, adding that the spiky yellow fruit is also rich in manganese, 'which supports metabolism and antioxidant function.' Scoring 3 out of 5, and tying with grapes, were bananas, a go-to breakfast choice of millions of people across the world. Ms Ludlam-Raine said the fruits, which are so rich in natural sugar they were once described as 'Mars bars in yellow skin' do still have lots of health benefits, however. She said: 'They are a good source of potassium, vitamin B6 and energy and support heart health.' So what fruits should you be piling high on your plate? The dietician placed oranges, kiwis and berries at the top of her list, giving the colourful, anti-oxidant rich choices 5 out of 5. In the middle, with 4 out of 5 stars, were pears, apples, grapefruits and mangoes. Berries have long been heralded as a super food. Earlier this year, Dr Nadeem—a healthcare professional at Wellness Drip—told You Magazine that by upping our intake of three vitamin C rich foods, we could cut the amount of sick days we take per year in half. These are oranges, kiwis and strawberries, which were all hovering around the top of Ms Ludlam-Raine's chart.
