Tuesday 8 November 2022 11:28 AM An apple a day really might keep the doctor away! trends now
An apple a day keeps the doctor away, is how the saying goes.
But now researchers say there's some truth to the centuries-old adage.
Apples, along with berries, grapes and tea, protect heart health when consumed daily.
Scientists now advise people consume the equivalent of an apple, some berries and two cups of tea per day.
This combination contains roughly 500mg of flavan-3-ols — a 'bioactive' compound said to be good for your heart.
A review of more than 150 studies concluded that the chemical, also found in red wine and dark chocolate, can improve blood pressure, cholesterol and blood sugar levels.
Professor Gunter Kuhnle, an expert in nutrition at the University of Reading, said the data shows flavan-3-ols can boost health.
Apples, along with berries, grapes and tea, protect heart health when consumed daily. Scientists now advise people consume the equivalent of an apple, some berries and two cups of tea per day
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS
• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain
• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on
• Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options
• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
• Choose unsaturated oils and spreads and consuming in small amounts
• Drink 6-8 cups/glasses of water a day
• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day
Source: NHS Eatwell Guide
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As it stands, dietary recommendations are focused on preventing deficiencies in essential vitamins, minerals, proteins, fats and sugars.
The only non-essential nutrient people are told to eat based on its health benefits, rather than a risk of deficiency, is fibre.
Fibre is linked with a lower risk of heart disease, stroke and type 2 diabetes, leading UK and US health chiefs to advise eating 30g per day.
But dieticians have argued that dietary recommendations should include other compounds that boost health.
Dozens of studies have
