The popular press has recently been awash with the hazards of fizzy drinks, fruit juices and the sugars they contain such as sucrose, fructose and high-fructose corn syrup (HFCS).1,2 The list of conditions which result from excess sugar consumption is depressingly long, and gets longer with each new study and each passing year. Nutritional Therapists have [...]
Soluble fibre: beans and lentils, oats, pulses, fruit and vegetables
Insoluble fibre: wholegrain bread and cereals, brown rice, fruit and vegetables
“Soluble fibre dissolves in water, forming a gel, and is fermented in the colon by bacteria to a greater extent than insoluble fibre. Short-chain fatty acids and gas are the active metabolites of soluble fibre, both of which decrease the gut transit time. In contrast, insoluble fibre undergoes minimal change in the digestive tract and shortens colonic transit, causing an increase in the faecal mass.”
Bijkerk C et al (2004), Aliment Pharmacol Ther, 19: 245–251
Eating berries may benefit the ageing brain by affecting signalling pathways involved in cellular communication and in the prevention of inflammation and neuronal damage.
(Miller MG et al. Berry fruit enhances beneficial signalling in the brain, J Agric Food Chem. 2012)
Older, pre-domesticated species of fruit and vegetables contain much higher levels of bioactive compounds that protect against oxidative damage and reduce incidence of chronic disease. Furthermore, our stone-age ancestors would have eaten 20-25 different types of fruit and vegetables per day, compared to the few mass-produced varieties we now favour which have been intensively farmed for a higher yield and pristine appearance.
‘Health-promoting Properties of Fruit and Vegetables’, Edited by L Terry, Head of Plant Science Laboratory, Cranfield University, UK
“The avocado is a food without rival among the fruits, the veritable fruit of paradise.” David Fairchild (1869-1954), an American botanist and plant explorer who supervised the introduction of over 20,000 exotic plants and varieties of established crops into the US.
Black Elderberry (Sambucus nigra), a fruit-bearing shrub native to Europe and North America, has long been researched for its immune boosting potential. Elderberry is unusually rich in anthocyanins, a class of flavonoids that may protect cells against damage or infections. Clinical and experimental studies suggest elderberry fruit extract is particularly useful against viral influenza.
Hunter-gatherer Kuna Indians living on remote islands in Panama suffer remarkably less from hypertension and cardiovascular disease than those that have migrated to urban areas. They eat more fish and fruit, but they also have a notably high intake of cocoa which contains flavonoids such as epicatechin.
More than 3,500 fermented foods and beverages (milk, vegetable or fruit based) are produced worldwide, primarily in Asia, Africa and the Middle East. Fermentation is the ancient and economical art of preserving food through the action of lactic acid bacteria, yeasts and their enzymes. Fermented foods are easy to digest, nutritious and associated with significant health benefits.
For breakfast or a snack, all you need is an avocado and a spoon…
“The avocado is a food without rival among the fruits, the veritable fruit of paradise.”
David Fairchild (American botantist, 1869 – 1954)
Healthy diet and healthy lifestyle for children Parents are all too aware how important it is to establish good healthy eating habits in their children, but can find it difficult to put into practice. Some kids skip breakfast and go on to snack on junk foods. Most eat insufficient dietary fibre and too much salt, sugar, [...]