Étiquette : fruits

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Berry bliss: harnessing the health bounty of blackberry season

I’m thrilled to welcome the arrival of blackberry season. These plump and juicy gems not only tantalise our taste buds but also offer a host of health benefits that make them a must-add to your summer menu. Let’s explore the scientific evidence that highlights the remarkable health advantages of indulging in these seasonal delights.

Antioxidant Powerhouse: Blackberries are bursting with antioxidants, which play a crucial role in protecting our cells from oxidative stress and preventing chronic diseases. The presence of compounds like anthocyanins gives blackberries their deep hue and delivers potent antioxidant properties.

A study published in the « Journal of Agricultural and Food Chemistry » emphasised the significant antioxidant capacity of blackberries, attributing it to their rich anthocyanin content. These antioxidants have been associated with a reduced risk of chronic diseases like heart disease and cancer.

Heart Health Hero: Including blackberries in your diet can be heart-smart. Their fiber, potassium, and antioxidant content contribute to maintaining healthy blood pressure, reducing inflammation, and supporting overall cardiovascular function.

A study in the « Nutrition Research » journal discovered that regular consumption of blackberries was linked to improved blood pressure levels due to their anthocyanin content, which promotes healthy blood vessel function.

Gut-Friendly Fiber: Blackberries are a fantastic source of dietary fiber, which aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome. A healthy gut is crucial for overall well-being and disease prevention.

The « Nutrients » journal emphasized the role of dietary fiber in maintaining gut health and preventing gastrointestinal disorders, highlighting the importance of including fiber-rich foods like blackberries in your diet.

Cognitive Wellness: The antioxidants in blackberries help combat oxidative stress and inflammation in the brain, potentially supporting cognitive function.

A study published in « Molecular Nutrition & Food Research » reported that the anthocyanins present in blackberries have neuroprotective effects, suggesting a positive impact on cognitive function and a potential reduction in cognitive decline.

To conclude, embrace the bounty of blackberry season not only for their delectable taste but also for the wealth of health benefits they bring to the table. From their antioxidant prowess to their heart-protective qualities, gut-friendly fiber, and potential cognitive support, blackberries truly earn their status as a superfood. Incorporate these delicious berries into your meals, snacks, and desserts to savour the seasonal goodness while nurturing your well-being.

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The chemistry of coffee (polyphenols) and milk (amino acids)

Perhaps you came across this research in the news: adding milk to coffee would increase the anti-inflammatory effects of the later. The study is called Phenolic Acid–Amino Acid Adducts Exert Distinct Immunomodulatory Effects in Macrophages Compared to Parent Phenolic Acids – yes it is a bit cryptic!

The study looks at how the amino acids contained in milk combine with the polyphenols (anti-oxidants) naturally occurring in coffee. The scientists found that « as a polyphenol reacts with an amino acid, its inhibitory effect on inflammation in immune cells is enhanced », and this happens in milky coffee drinks. This association likely has the beneficial effect of fighting inflammation.

These results were observed in-vitro, and the University of Copenhagen who led the research, is already planning to investigate in animals and humans.

What this study also suggests, is that this reaction between polyphenols and amino acids occurs in other foods where proteins and fruits or vegetables are combined, for example in a smoothie.

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Green or ripe: how do you like your banana?

We usually eat bananas when they are yellow, that is when they start to ripe. Green bananas and yellow, ripe bananas have distinct health effects, that you may be interested to know.

Green banana for your gut

Unripe, green banana have the highest proportion of resistant starch, a form of carbohydrate that acts like a fiber. Green bananas contain prebiotics beneficial to gut bacteria. Green bananas have a lower glycaemic index, which means it takes longer to digest and triggers a lower, slower increase in blood sugar.

The drawback: they can be harder to digest and cause bloating.

Anti-oxidant yellow banana

Riper bananas are easier to digest, the starch is more rapidly converted into glucose and released into the bloodstream. On the other hand, the riper the banana, the higher the anti-oxidant content.

The drawback: with time, the content in vitamins and minerals decrease, to minimise that, you can store bananas in the fridge.

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What exactly is the Mediterranean diet?

Perhaps you are reading this while in lockdown, and perhaps, just like me, you sometimes dream of holidays by the Mediterranean Sea… In my dreams, there are not only the blissful beaches bathed with crystal clear water, there is also the Mediterranean food: juicy tomatoes, plump aubergines, oriental meze, pasta of all shapes, a board of cheese and cured meat, and a glass of red wine. So much goodness!

And so many health benefits! The Mediterranean diet is associated with reduced risk of cardiovascular disease and cancer, improved cognitive health, positively impacts the immune function and inflammatory responses. What’s not to like?

Many studies have investigated the eating habits of populations living around the “Grande bleue” (Big blue sea) as we call her in France. Other studies have examined the effects of “Mediterranean diets” on health, in other populations. Truth is there are as many diets around the Mediterranean as there are countries, and the concept of « Mediterranean Diet » was invented in the 80’s in the US. Can we nevertheless draw a definition, or a description, of the celebrated Mediterranean diet?

Olive oil, a piacere!

One characteristic of the Mediterranean Diet resides in the extensive use of locally produced extra virgin olive oil (EVOO). Olive oil is very rich in monounsaturated fatty acids (MUFA, 73%), contains anti-inflammatory antioxidants and vitamin E (alpha tocopherol). Because it is the main source of fat in the Mediterranean diet and presents such a beneficial profile, olive oil is a key contributor to the healthy aspects of the Mediterranean diet.

Plenty of fruit and vegetables, nuts and pulses/legumes, a moderate protein intake

Traditional cuisine from countries around the Mediterranean include a wide variety of fruit and vegetables, from breakfast to dinner. Traditionally, cereals were often consumed wholegrain, therefore with an increased nutrient density. This allows a high content in fibre: on average, studies found that the Mediterranean Diet provides 30 to 35g of fibre per day.

Plant foods are also rich sources of folate, calcium, glutathione, antioxidants, vitamins E and C and minerals. Tomatoes, onions, garlic and herbs (oregano, mint, rosemary, parsley and dill) contain bio-protective nutrients such as carotenoids, flavonoids and polyphenols (antioxidants) and are widely used for cooking.

Nuts, consumed as a snack of incorporated in dishes bring additional healthy fats, vitamin E, magnesium, selenium and polyphenols. They contribute to maintain a healthy lipid profile.

Roughly 15% of the total energy intake comes from proteins. Red meat and eggs are consumed in small amounts and with low frequency; seafood intake varies, with moderate amounts of fish. Dairy foods are often in the form of cheese.

… All minimally processed

Whatever the macronutrient balance, the “Mediterranean diet” is characterised by minimal processing of food items. This allows a maximum nutrient density.

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In season: April

Spring is finally here! A weird Spring for sure, for many of us are quarantined because of coronavirus. While we are social distancing, nature is bursting and brings delicious fruit and vegetables to our table.

Sourcing fresh fruit and vegetables can be tricky these days. Remember that tinned and frozen are valid alternatives. Frozen and tinned fruit and veg can be cheaper than fresh, they are usually picked at when they are full-grown and mature meaning a higher content in micronutrients.

To finish, please shop sensibly: do not stockpile yet do not go out too often, and rinse your fresh fruit and veg carefully.

Fruits

Apples and pears are still in season in April, so are kiwis, oranges, pomelo, lemons and limes. You may find the first local varieties of strawberries in your shop as well as rhubarb. Ideal to bake a pie or crumble!

Vegetables

As you can see above, caulis and cabbage, beetroots are still in season. Versatile cucumber and carrots too, and you may find the first asparagus. Leafy greens such as lettuce and spinach are a good means to add vitamins and minerals to your plate.

Whether you have them fresh, tinned or frozen, enjoy your fruit and veg!

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In season: February

Some of us may start to feel bored with winter food (me!), but look, the days are getting longer and here and there hide the first signs of Spring.
Plus, February is the peak season for delicious fruits and vegetables!

seasonal fruit veg february
http://angelgreens.co.uk/

Vegetables

Brussel sprouts, cauliflower, celeriac, kale, leeks, parsnips, potatoes, shallots, swedes, turnips, wild mushrooms, cabbage, winter squash…

End of season: beetroot and celery

Beginning of season: rhubarb

Fruits

Apples, pears, clementines, lemon, oranges, kiwis, passion fruit, pomegranate

Fish and seafood

Haddock, mussels, oysters, salmon

Find out more

Angel Green is a not-for-profit social enterprise, providing organic vegetables directly from local farms to Islington and King’s Cross residents and those working in the area.