Autumn Fruits: Nutrition Facts

Tuesday 10 November 2009

Mark's lovely recipe of Baked Conference Pears with Blackberry Compote provides one of the recommended daily five portions of fruit and vegetables, and acts as a reminder that it's a good idea to eat different types of fruit and veg each day - cooked and raw.

Blackberries, like most berries, are full of vitamin C. They are also rich in ‘phyton nutrients', including ellagic acid, an antioxidant that may have a role in protecting against chronic disorders such as heart disease and cancer. Blackberries are also really high in fibre and low in calories.

Although nuts don't contribute to the daily 5, they do have important health benefits. Walnuts are particularly nutrient-dense - containing protein and many essential vitamins and minerals, such as vitamin E and magnesium. Although high in fat, the fat in walnuts is of the beneficial type - rich in the omega-3 fatty acid alpha-linolenic acid - and eating a handful of walnuts each day, as part of a healthy Mediterranean diet, has been shown to help reduce blood cholesterol levels.

What's more, contrary to concerns that eating nuts make you gain weight, recent research suggests that eating a handful of nuts between meals promotes a feeling of satiety (fullness), consequently less food is consumed at the next meal and therefore this can help people lose or maintain weight. Remember though - it's a handful, not a whole packet, so you still need will-power!

Dr Juliet Gray
Consultant Nutritionist

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