Nicola Shubrook – Registered nutritionist
Are you feeling exhausted and unable to cope with tasks at work or at home? You might be experiencing burnout. Our registered nutritionist explains how to identify whether you need help and what lifestyle and diet strategies may work for you.
What is burnout? We are living in trying times. With hustle culture forcing us to work harder than ever, social media piling on the pressure, a constant barrage of information on how to be our healthiest selves and the rising cost of living, it’s no wonder we may be feeling a sense of burnout. Burnout is a state of emotional, mental and physical exhaustion brought on by prolonged or repeated stress. Burnout has the potential to affect us all. A 2025 survey showed that 34% of adults reported experiencing high/extreme levels of pressure or often/always feeling stressed in the past year. In the USA, a study showed that 66% of employees experienced burnout in 2024. The winter months have been described as ‘burnout season' as many people feel less motivated and energised. For many, end-of-year deadlines loom, increasing workloads and changing routines, so the autumn and early winter period naturally increases burnout potential. When feeling this way, we can turn to comforting ourselves with sugary and ultra-processed foods, but unfortunately these can lead to getting stuck in a cycle of sugar crashes and further cravings. In 2019 ‘burnout’ became recognised by the World Health Organisation as an ‘occupational phenomenon’, but it is not classed as a medical condition. What are the signs of burnout? Common symptoms of burnout include: Feeling tired or drained most of the time Feeling helpless, trapped or defeated Feeling detached or alone in the world Having a cynical or negative outlook Experiencing self-doubt Procrastinating and taking longer to get things done Feeling overwhelmed There may also be physical symptoms such as: Sleep disturbances or insomnia Digestive issues High blood pressure Headaches Poor memory or concentration Weight loss or weight gain Who is most likely to suffer from burnout? While burnout can affect anyone, research tells us that some groups are more susceptible. Women tend to experience burnout more often than men. For example, in Sweden rates of burnout for working men were 10% but for working women this figure was 16%. For clinicians in the USA, rates of burnout were 22.7% for men but 39% for women. Interestingly, age also has an effect, with a reduced burnout risk for those clinicians in the USA aged 55+. In Canada, burnout symptoms in men decreased with age, but for women more burnout was seen in those aged 20-35 and 55+. In the UK there has been a reported increase in those aged 18-44 needing to take time off work for stress, but a decrease in those aged 45+. This may be influenced by the different demands we face depending on our age (such as caring responsibilities, study and work pressure). Job roles can lead to varying levels of stress, as can working arrangements, with more employees being asked to return to long commutes and shared office spaces. For example, research in the USA showed that teleworkers experience less burnout than non-teleworkers. The time of year also plays a role, with the shorter daylight hours and extra tasks and activities in the run-up to Christmas having an impact; certain jobs can also increase in busyness in the last fiscal quarter of the year. There are also external factors such as global conflicts and stress from the political climate that contribute to chronic stress. Am I close to burnout? It can be difficult to determine whether you’re on the brink of burnout, but classic signs may include the development of bad habits, such as overreliance on alcohol at the end of a hard day. There could also be a craving for sugary foods to get you through the afternoon, less motivation to exercise and feelings of constant tiredness and fatigue. Other indicators include feeling undervalued, avoiding social connection and becoming more susceptible to disappointment. You may also feel that the quality of your work is beginning to slip. Check out the Maslach Burnout Inventory for a more definitive opinion, based on a test designed to measure levels of burnout. How to prevent burnout Ideally, we want to prevent burnout from happening in the first place. This means putting in place daily habits such as: Recognising the changing seasons, and the fact that shorter days disrupt our body’s regular rhythm. Rather than ignore or fight this, we can embrace the seasons and naturally slow down, adjusting from a period of focus or drive to a season for recharging. We see animals do this in nature, but we humans seem to resist it! Prioritising sleep, rest and wind-down time, trying to go to bed and wake up at the same times, and having less screen time before bed Ensuring regular breaks from screens, turning off notifications on devices after a certain time, having boundaries on working hours Getting outdoors when there is daylight to boost vitamin D levels Nourishing our bodies with nutritious food, including meals rich in protein, vegetables, healthy fats and wholegrains. Protein in particular helps to sustain fullness and avoid crashes from high-sugar or ultra-processed foods Prioritising your social connections, as this helps to prevent burnout How to recover from burnout Although you may not be able to control all sources of stress in your life, it's important to acknowledge which areas might be leading to burnout and try to minimise what you can, as well as focusing on reducing your stress levels through a variety of healthy eating and lifestyle changes. Can diet help with burnout? Physical health influences mental and emotional wellbeing, and vice versa, so a nutritious, balanced diet is a great foundation on which to build better coping techniques. Start these practical dietary tips to treat burnout: 1. Eat a balanced diet Make sure that you are getting all the necessary nutrients, and that the focus of your diet is on whole foods rather than heavily processed options like refined carbs and sugars. Find out more about a balanced diet. 2. Stay hydrated Hydration is key because it plays an important role in both our physical and mental health. Learn the top 5 health benefits to drinking water and the 10 best foods that help you to stay hydrated. 3. Limit or avoid alcohol Studies have shown a strong link between alcohol use and misuse and the incidence of burnout. If you find yourself relying on alcohol, seek professional advice. Consider these strategies to cut down on alcohol. 4. Include more foods rich in omega-3 fats A 2019 study found that omega-3 fatty acids helped reduce symptoms of occupational burnout, so be sure to include these foods regularly in your diet – here are our top 10 sources of omega-3. If you need recipe inspiration, try our salmon stir-fry or plant-based chia pudding. If you don't eat fish, read our guide on how to get more of these healthy fats in your diet. 5. Boost your B vitamins B vitamins may help relieve stress, promote better mood and, as a result, help you cope more effectively. Consider adding B vitamin-rich foods such as Marmite to your everyday routine. Find out more about B vitamins and the benefits of Marmite. 6. High five! Getting your five-a-day of fruit and vegetables means you’re more likely to get adequate vitamin C. Low levels are linked with high stress levels and burnout. Learn more about vitamin C and the top healthiest sources of vitamin C. 7. Mighty magnesium Magnesium is known as the body’s natural relaxer, and a magnesium-rich diet may help both mind and body. Chronic stress can negatively affect the body’s magnesium levels, causing a deficiency. What’s more, a magnesium deficit is thought to increase the body’s susceptibility to stress. Include plenty of magnesium-rich foods in your diet, perhaps pumpkin seed butter on rye & pumpkin seed crackers for a snack, or dark green leafy vegetables in a smoothie or soup. What other coping strategies are there for burnout? Making slight adjustments to your daily routine can promote relaxation or at least help to make you feel more cheerful. If you think you’re suffering from burnout, there are a number of self-help approaches you can try: Reflect – take a moment to determine the cause of your exhaustion and overload Set boundaries – consider the tasks and activities you need to do and prioritise. Be ready to say no when necessary Seek support – talk to friends, colleagues and family and help them to understand how you’re feeling Be selfish – self-care is essential, so always put yourself first. This includes getting adequate sleep, adequate physical activity and engaging in activities that make you happy Think outside the box – be prepared to try new things. Mindfulness techniques may help promote a new set of coping skills, and therefore reduce overreliance on less favourable coping strategies Don’t forget You are not alone. A recent survey revealed that as many as nine in 10 adults experienced high stress or pressure over the last year. If symptoms continue, seek further professional help and guidance. Start with your GP; they may be able to advise you on appropriate therapies or refer you to a counsellor. For more support and guidance, try these resources: How to be mentally healthy at work Half of work-related ill health is down to stress, depression or anxiety Further reading: Top 20 healthy, mood-boosting recipes 10 diet and lifestyle tips to help manage stress What is stress and how to reduce it The benefits of exercise and mental health Why am I always tired? 5 reasons you're waking up tired with no energy Health benefits of magnesium This page was reviewed on 28 May 2025 by Kerry Torrens Nicola Shubrook is a qualified nutritionist registered with the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Registered nutritionist Nicola Shubrook reveals her favourite nutrient-rich winter foods. Enjoy a variety of these as part of a healthy, balanced diet to see you through the colder months
View Green Video on the source website What are the healthiest winter 'superfoods'? There's no such thing as a 'superfood', but it's become an umbrella term for a range of nutrient-dense foods boasting different health benefits. Most of us consider the healthiest foods to be ones that pack a hefty nutritional punch, and provide plenty of health benefits. The truth is no single food will make a diet healthy or counteract the effects of an unhealthy lifestyle. Instead, we should look at the overall balance of our diet and make it as varied and as nutrient-dense as possible. Here we showcase some of our favourite seasonal foods for the colder months. Our favourite seasonal foods include: Beetroot Brussels sprouts Butternut squash Carrots Cauliflower Celeriac Celery Chestnuts Chicory Cranberries Horseradish Jerusalem artichokes Kale Kohlrabi Leeks Mushrooms Parsnips Pears Pomegranate Purple sprouting broccoli Quince Red cabbage Salsify Savoy cabbage Sweet potatoes Swiss chard Tangerines Turnips Walnuts Watercress Read about our top 20 healthiest vegetables and our top 20 healthiest fruits. Check out our favourite healthy winter recipes. Here are our 30 favourite seasonal foods for the colder months: 1. Beetroot A winter jewel packed with essential nutrients, beetroot is a useful source of both potassium and iron, minerals that help support healthy blood flow and blood pressure. Beetroot also contains nitrates, compounds which again help promote blood circulation, managing blood pressure and potentially keeping hands and feet warm in the colder weather. Read more about the amazing benefits of this popular root vegetable. Try our warming beetroot soup and tasty beetroot biryani. 2. Brussels sprouts Love them or hate them, brussels sprouts are nutrient-dense and rich in fibre. One serving provides you with your daily vitamin K requirements, as well as fibre and protective plant compounds that may help keep your digestive system run smoothly. Check out more health benefits of brussels sprouts and try one of these flavoursome sprout recipes – chilli-charred brussels sprouts or toasted sesame sprouts. 3. Butternut squash High in fibre, butternut squash is also a useful source of vitamins and minerals. Diets high in brightly coloured fruits and vegetables, like butternut squash, are rich sources of beta-carotene, which we convert to vitamin A in the body. This vitamin plays a key role in maintaining eye health and supporting our immune system. Learn more about the health benefits of this popular winter vegetable. Try this squash, chicken & couscous one-pot or Moroccan chickpea, squash & cavolo nero stew for a midweek meal. 4. Carrots Carrots contain fibre, beta-carotene (pro-vitamin A) and a number of protective plant compounds, which may help support heart health, including lowering cholesterol. Read more about the health benefits of carrots. A super versatile and popular vegetable, we love carrots in this simple yet delicious carrot & ginger soup or our roasted carrot, spelt, fennel & blood orange salad which makes a tasty lunch or light dinner. 5. Cauliflower Whether it's white green or purple, cauliflower is a nutrient-dense staple. It contains both heart-friendly and anti-cancer plant compounds and is also a source of choline which we need for memory and mood. You can read more about the health benefits of cauliflower and why not try this red cabbage, cauliflower & coconut dhal containing two seasonal favourites? 6. Celeriac Related to celery, celeriac is a root vegetable and a great source of fibre which helps improve digestion and promotes gut health. Celeriac is also a good source of vitamin C, especially when eaten raw. Vitamin C promotes a healthy immune system and is important for wound healing as well as healthy skin, joints and gums. For inspiring ideas take a look at our top 10 celeriac recipes. 7. Celery Celery is a powerhouse when it comes to protective antioxidants, with one stalk containing upward of eight different protective plant compounds. This is why celery may help protect against the long-term disease risk caused by free radical damage; this includes improving heart health. Learn more about the benefits of celery. How about a celery salad for lunch or a comforting dinner of chicken with braised celery & cider? 8. Chestnuts With a sweet taste and a low fat content, chestnuts are a little different to other nuts. Rich in carotenoids lutein and zeaxanthin, they may help protect eyes from blue light damage; while other protective plants compounds such as gallic acid and ellagic acid may support the heart, along with the minerals magnesium and potassium. Read more about the benefits of chestnuts and try this winter warmer of roasted squash, pancetta & chestnut risotto or jazz up your roasts with thyme & chestnut roast potatoes. 9. Chicory Chicory is a useful source of plant defence compounds called polyphenols, these have a protective effect for the plant and for us. An added bonus is that these polyphenols are also prebiotic, which means they provide a source of fuel for the beneficial bacteria that reside in the gut. Impress with our grilled goat's cheese with cranberry dressing or trying something different, like our chicory roasted with thyme & bacon. 10. Cranberries We are talking about the actual berries here, rather than juice which can be high in sugar. Cranberries have long been thought to help in the prevention of urinary tract infections, but they may also offer some benefits to gastric ulcers and heart health, thanks to their high antioxidant content. Check out more health benefits of these ruby red berries. Rustle up this rustic braised beef with cranberries & spices for a delicious evening meal. 11. Horseradish A cruciferous vegetable, like broccoli or cabbage, horseradish earns its healthy status because of its natural antibacterial and anti-cancer properties. Get four of your five-a-day in this steak, beetroot, horseradish & warm lentil salad. 12. Jerusalem artichokes Jerusalem artichokes are a useful source of potassium which helps regulate blood pressure. They are also rich in plant compounds, including inulin, that may help maintain a healthy body mass, support metabolism and have other protective benefits. Indulge in this truffled Jerusalem artichoke soup or buttered Jerusalem artichokes as a side dish. 13. Kale One of the most well-known of the leafy greens, kale is possibly one of the most nutrient-dense vegetables around at this time of year as it's packed full of beneficial nutrients. Its protective plant compounds have been associated with heart health including lower blood pressure as well as anti-depressant benefits. Learn more about the benefits of kale. Get all of your five-a-day with this delicious chilli & ginger squash with kale & quinoa recipe or enjoy kale in this mushroom brunch recipe. 14. Kohlrabi Kohlrabi is a cruciferous vegetable and contains vitamins, minerals and antioxidants that support general health. It's a particularly good source of vitamin B6 that helps reduce inflammation as well as the risk of chronic diseases such as cardiovascular disease and cancer. Vitamin B6 may also help with combating depression and improving mood. Kohlrabi is great in a crunchy slaw – why not try this peppery kohlrabi slaw or beetroot-cured cod with fennel & kohlrabi slaw? 15. Leeks The humble leek packs a powerful punch; it contains a wide variety of nutrients including vitamins A, C and K, as well as health-promoting antioxidants such as kaempferol which has been linked with a lower risk of heart attacks. Enjoy this leek, pea & watercress soup or how about pairing with brussels sprouts for this creamy sprout, hazelnut & leek pasta? 16. Mushrooms Whether wild or cultivated, winter is mushroom season and with that comes lots of health benefits. Mushrooms appear to help decrease the risk of cancer and are one of the few plant sources of vitamin D which is vital for healthy bones and immunity. In fact, did you know that leaving your mushrooms on the windowsill in daylight helps to increase their vitamin D content? Check out more health benefits of mushrooms. Mushrooms are super versatile and work brilliantly in this hearty mushroom soup and in a spelt & mushroom risotto. 17. Parsnips Being a rich source of fibre, it's no surprise that parsnips help promote digestive regularity. They may also benefit a number of other gut-related conditions, including reflux and diverticulitis. Being rich in both soluble and insoluble fibre, parsnips help promote a greater mix of beneficial gut microbes. Learn more about the benefits of adding this winter root to your diet. How about a curried lentil, parsnip & apple soup or a spiced parsnip & cauliflower soup to keep the winter chills away? 18. Pears UK pears are in season from September to January. As well as being high in fibre and vitamin C, pears are actually a great dietary source of the minerals copper and potassium which we need for a healthy immune system and for heart function. Read more about the health benefits of pears. Impress guests with this griddled pear with goat's cheese & hazelnut dressing or make this wonderful winter warm beet, chorizo & pear salad. 19. Pomegranate Pomegranates are famed for their high antioxidant content, these plant defence chemicals (polyphenols), may help protect cells from damage. As a result, including pomegranates regularly in your diet, may help reduce the risk of cancer as well as high blood pressure, high content cholesterol and other inflammatory conditions. Read more about the health benefits of pomegranates. Try a winter salad with this feta, beetroot & pomegranate salad or make this quinoa stew with squash, prunes & pomegranate for a healthy dinner. 20. Purple sprouting broccoli Purple sprouting broccoli is packed full of carotenoids, these have anti-inflammatory properties that may hep reduce the risk of chronic disease and improve cognitive function and heart health. Studies suggest purple sprouting broccoli contains higher levels of anti-cancer compounds, protective flavonoids and vitamin C than its green equivalent. Try this salmon, purple sprouting broccoli & sweet potato mash or whip up a purple sprouting broccoli with garlic & sesame as a side dish. 21. Quince Quince is a pear-like fruit that must be cooked before eating. It tends to be little-used but offers a host of benefits including being packed with vitamins, minerals and fibre. The fruit contains plant compounds that offer protective, anti-inflammatory and potentially anti-cancer actions. Use quince in this delicious one-pot of sweet spiced lamb shanks or try it in a dessert – quince crumble tart. 22. Red cabbage Red cabbage isn't just for Christmas! It's a good source of vitamin K, which we need for healthy blood clotting, it also contains some magnesium, calcium and zinc – minerals needed for strong bones and teeth. The beautiful purplish colour of red cabbage is thanks to anthocyanins. These pigments have protective antioxidant properties which means they help the body combat the damaging effects of a process called oxidation. Discover more about the health benefits of this popular cabbage. How about trying this red cabbage with Bramley apple & walnuts or mulled red cabbage with clementines for a healthier side dish? 23. Salsify Salsify is a root vegetable that has an oyster-like flavour when cooked. It belongs to the dandelion family and looks like a long, thin parsnip with creamy white flesh on the inside and a dark, thick skin on the outside. Salsify is a good source of iron, which can help support red blood cell formation. This vegetable also contains important minerals for kidney health, including potassium, calcium and sodium. The root contains plant compounds called polyphenols which have anti-cancer properties. Try these delicious salsify crumpets for a breakfast or light lunch. 24. Savoy cabbage Savoy cabbage is a rich source of vitamin C, an antioxidant nutrient that, when combined with protective plant compounds, may help protect the body including the brain from chronic disease. Vitamin C also plays an important role in collagen formation, thereby helping to keep joints and skin healthy. Make this healthy side dish of savoy cabbage with almonds or perhaps try this French dish of one-pot cabbage & beans with white fish. 25. Sweet potatoes Sweet potatoes are packed full of carotenoids, which are converted by the body to vitamin A. This nutrient helps support the immune system and eye health as well as digestive health. Read more about the health benefits of sweet potato and why not try making this spiced chicken, spinach & sweet potato stew? 26. Swiss chard A dark green leafy vegetable, Swiss chard, like kale, is packed full of nutrients including vitamin K which supports bone health and may help to reduce the risk of fractures in conditions like osteoporosis. The leaves have the highest content of fibre, magnesium and vitamin C, while the stems are high in potassium. Try baked Swiss chard alongside your Sunday roast or pair it with seasonal kohlrabi in this Swiss chard & kohlrabi with lemon sauce. 27. Tangerines This winter citrus is a type of mandarin orange and despite its smaller size is packed full of vitamins, including vitamins A, C and B6. Tangerines are rich in protective plant compounds that are found in both their peel and flesh. These important compounds have collectively been found to help protect the brain and reduce the risk of chronic health conditions such as type 2 diabetes and heart disease. This chilli & tangerine braised lentils recipe makes for a healthy side dish. 28. Turnips Turnip is often overlooked. Being a cruciferous vegetable, like cabbage and cauliflower, turnip contains glucosinolates, plant compounds that may help prevent certain types of cancer, including breast and prostate. Like other yellow and orange vegetables, turnip contains lutein, a carotenoid that helps protect the eye and may be useful in delaying the onset of age-related conditions such as macular degeneration. Cook turnip in this roasted roots & sage soup or perhaps this high-fibre vegetable balti dish. 29. Walnuts Walnuts are one of the most important sources of protective polyphenols, which makes them one of the most beneficial of all of the tree nuts to add to your diet. Shaped like the brain, walnuts are an excellent source of the essential fatty acid omega-3. In fact, they contain more omega-3 – which has been shown to help with improving moods and reduce depression – than any other nut. Walnuts also contain the important antioxidant vitamin E, which research indicates may help reduce the risk of cognitive decline and improve brain function. Learn more about the health benefits of walnuts. Use up leftover turkey with this turkey salad with grapes & walnuts or start your mornings with walnut & almond muesli with grated apple. 30. Watercress Like other members of the brassica family, watercress has impressive qualities. It's a source of plant compounds including protective glucosinolates and polyphenols; it is also a source of the B group of vitamins and beta-carotene, the plant form of vitamin A. Other benefits of watercress include protection of blood vessels and kidneys, as well as anti-inflammatory and antibacterial actions. Boost an everyday mash with our greener version, watercress mashed potato, or go all out on your greens with a spinach & watercress soup. Overall, which are the healthiest winter foods? The truth is, no single food will make a diet healthy or counteract the effects of an unhealthy lifestyle. Instead, look at the overall balance of your diet and make it as varied and as nutrient dense as possible. Aim to include a wide range of seasonal fruit and vegetables, including some from our list – this will save you money, you'll be enjoying them at their nutritional best and it'll naturally add variety to your diet. Enjoyed this? Check out our other helpful guides 5 of the best budget superfoods Top 15 healthy breakfast ideas Is granola healthy? Healthy vegetarian ideas Healthy snacks for work This article was last reviewed on 10 October 2023 by Kerry Torrens. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
The best biotin supplements 2026 – for dry skin, hair loss and more
Also known as vitamin B7, biotin is commonly taken for its perceived beauty benefits. Discover more, and find our expert nutritionist’s best-rated supplements
Biotin, or vitamin B7, is a popular supplement for promoting healthy hair, skin and nails. This essential nutrient supports keratin production, a key protein for maintaining strength and structure. While many people meet their biotin needs through foods like eggs, nuts and seeds, supplements can provide additional support for those experiencing brittle nails, thinning hair or dry skin. The wide range of biotin supplements on the market can make it difficult to choose the right one. Available in formats such as capsules, tablets and gummies, these supplements often vary in dosage and may include added nutrients like zinc or selenium to enhance their benefits. Identifying your specific needs and preferences can help you select the most suitable option for your lifestyle. We've reviewed some of the best biotin supplements on the market, assessing everything from their effectiveness and affordability, to their compatibility with various dietary requirements. Whether you’re exploring biotin for the first time or after an upgrade of your current supplement, our recommendations will help you make an informed decision to support your beauty and wellness goals. Best biotin supplements at a glance JUMP TO REVIEWS Best high-strength biotin supplement: Solgar Biotin 5000 mcg, £24.53 Best all-in-one beauty biotin supplement: Paused Beauty Complex, £19.99 Best multi-purpose biotin supplement: Natures Zest Biotin Complex for Hair, Skin and Nail Health, £19.99 Best budget biotin supplement: Nutrition Geeks Biotin Growth+, £6.99 Best luxury formula biotin supplement: Biocare Hair, Skin & Nail Complex, £38.35 Best natural support biotin supplement: Cytoplan Hair, Skin & Nails, £24.49 Best mineral boost biotin supplement: New Leaf Biotin, Zinc & Selenium, £8.97 Jump to section: Best biotin supplements to buy in 2026 Is biotin good for skin? Is biotin good for hair? How much biotin should I take per day? How should I take a biotin supplement? What format of biotin is best? What we looked for in biotin supplements How we tested biotin supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, offering diverse formats such as capsules, tablets, gummies and soluble offerings, with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much biotin per daily dose? How does this compare to the NRV? Additives: does the product contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs– is it vegetarian, vegan? Value for money: how does it compare to other products on a cost-per-day basis Best biotin supplements to buy in 2026 Solgar Biotin 5000 mcg Available from Amazon (£15.49), Solgar (£24.53) Best high-strength biotin supplement Star rating: 5/5 With 5000 mcg per capsule, these biotin supplements provide more than your recommended intake but at a fairly decent price. There's no noticeable taste or smell and they're easy to take. Testers felt these capsules would fit easily into a daily supplement regime. Available from: Amazon (£13.20) Solgar (£24.53) Paused Beauty Complex Available from Paused (£19.99), Boots (£9.99) Best all-in-one beauty biotin supplement Star rating: 5/5 Paused's Glow offers a comprehensive blend of nutrients: 200µg biotin (that hits 400% NRV) with hyaluronic acid, grape seed, resveratrol, CoQ10, vitamins, minerals and botanicals such as Japanese knotweed. The capsules are easy to take, have no noticeable taste and are suitable for vegans. Packaging is simple and convenient, and it's free from GMOs and gluten, making it a solid all-rounder for daily beauty support. Available from: Paused (£19.99) Boots (£9.99) NaturesZest High Strength Biotin Complex 10,000 mcg Available from Natures Zest (£19.99) Best multi-purpose biotin supplement Star rating: 4.5/5 Each tablet contains 10,000 mcg of biotin, a high-strength dose to support your daily intake. Vegan-friendly, tasteless and easy to swallow, it’s simple to include in a daily routine for hair, skin and nail maintenance. Formulated as a vegan tablet, it’s free from common allergens and suitable for most diets. Available from: Natures Zest (£19.99) Nutrition Geeks Biotin Growth + Available from Nutrition Geeks (£6.99), Amazon (£6.99) Best budget biotin supplement: Star rating 4.5/5 For a general biotin supplement with some zinc (helps maintain healthy skin, hair and nails) and selenium, this is a good basic supplement and best value for money. There are bigger discounts available if you buy on subscription, and the product has small, easy-to-swallow tablets with a neutral taste and smell. Available from: Nutrition Geeks (£6.99) Amazon (£6.99) Biocare Hair, Skin & Nail Complex Available from BioCare (£38.35), Victoria Health (£38.35) Best luxury formula biotin supplement Star rating 4.5/5 A good all-rounder, this product contains a good blend of biotin and zinc together with other vitamins, minerals and antioxidants. The dose is two capsules a day, which are easy to swallow and tasteless but a few of the testers did comment on a slight grassy smell. There are no additional fillers or additives. Available from: BioCare (£38.35) Victoria Health (£38.35) Cytoplan CytoProtect Hair, Skin & Nails Available from Cytoplan (£24.49) Best natural support biotin supplement Star rating 4/5 This is a blend of biotin, zinc and selenium as well as important antioxidants specifically formulated to support healthy hair, skin and nails. They are easy-to-swallow capsules, but some testers found that they do have quite a strong smell which may be off-putting for some. Available from: Cytoplan (£24.49) New Leaf Biotin, Zinc & Selenium Available from Amazon (£8.97), New Leaf (£10.95) Best mineral support biotin supplement Star rating 4/5 This biotin supplement has really small easy-to-swallow, tasteless tablets and delivers a high dose of biotin in just two tablets a day. It provides all your daily selenium requirements, plus 50 per cent of your zinc reference intake. You can buy on subscription and receive a discount, making it good value too. Available from: Amazon (£8.97) New Leaf (£10.95) Is biotin good for skin? There are limited studies on the benefits of biotin in skin health, unless you happen to have a biotin deficiency. In fact, there is some concern about the levels of high dosing that can be found in some products as high levels of biotin may interfere with thyroid function. A few small studies demonstrate that when people with thin and brittle nails took high doses of biotin it did have a positive effect. Is biotin good for hair? Like with skin health, there also appears to be limited scientific evidence about the effectiveness of biotin for hair health, and any beneficial studies appear to be in those who had a biotin deficiency. How much biotin should I take per day? There is no recommended daily allowance for biotin in the UK, because there isn’t enough evidence, and the NHS supports that we should be able to get enough from our diet. Their recommendation is to take 0.9mcg or less without any side effects, but there is also some evidence that supports 30mcg a day for adults being safe, and even higher levels have currently not been found to cause toxicity. How should I take a biotin supplement? No single nutrient works on its own, so if you are going to take a biotin supplement, look for one that has other vitamins and minerals as well to maximise efficacy. The standard recommendation is to take biotin supplements with food, and plenty of fluid; the time of day is not thought to be important. What format of biotin is best? There is some evidence that liposomal formats may provide better nutrient uptake, but as tablets and capsules tend to contain more nutrients, it might be wise to look for one of these rather than a liposomal format which may have fewer nutrients. More biotin supplements tested Perfectil SKIN - 3.5/5: £18.95 Further reading How gut health affects skin What foods are good for my skin? Collagen boosting recipes Eat your way to fabulous skin Eat these dietary fats to improve your skin Liz Earle's top five secrets for radiant skin What to eat for healthy hair Related content: Best protein powders Best vegan protein bars Best sources of protein Best sources of protein for vegetarians Best sources of protein for vegans What to eat for a workout Sports nutrition: what's worth trying? Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best creatine supplements Best supplements for perimenopause Best multivitamin
We explore the nutritional value and health benefits of mushrooms as well as the rising trend for medicinal mushroom products.
Try our Healthy Diet Plan, packed with seven days of nourishing breakfasts, lunches and dinners – available exclusively within the Good Food app. Are mushrooms good for you? There are many different types of mushrooms, some of which are edible including well-known species such as button, oyster, porcini and chanterelle. There are, however, many which are not edible and may cause stomach pains or vomiting if eaten, and in some cases may be fatal, such as the common death cap mushroom. Benefits of mushrooms may include: Plant source of vitamin D Contain immune modulating nutrients Useful source of plant-based protein May be anti-inflammatory May support brain health May manage neurodegenerative conditions May support heart health May support gut health May help us cope with day-to-day stress Low in fat and calories Discover our full range of health benefit guides and then check out some of our favourite mushroom recipes. Nutritional profile of mushrooms An 80g serving provides: 6 kcal / 23 kJ 0.8g protein 0.2g fat 0.2g carbohydrates 0.6g fibre 302mg potassium 32mcg folate An 80g serving counts as one of your five-a-day – that’s approximately 14 button mushrooms. Read more about what counts towards your five-a-day? Top 10 health benefits of mushrooms 1. Plant source of vitamin D Mushrooms are one of the few non-animal sources of vitamin D. When they are grown or exposed to ultraviolet (UV) radiation, either from sunlight or a UV lamp, mushrooms increase their concentration of vitamin D. In fact, you can even do this at home by leaving mushrooms on the counter in direct sunlight for 15-20 minutes. 2. Contain immune regulating nutrients Mushrooms contain polysaccharides including a type of soluble fibre called beta-glucan. This activates parts of your immune system often called natural killer cells. By doing so, it increases our ability to fight infection and possibly even stop the growth or progression of tumours. Mushrooms also contain B vitamins as well as the mineral selenium, which helps support the immune system. 3. Useful source of plant-based protein Although mushrooms do not contain as much protein as meat, they do contribute more than most vegetables. As such they offer quality protein from a sustainable plant source. 4. May be anti-inflammatory Mushrooms contain compounds that may have anti-inflammatory properties. For example, cordyceps contain polyphenols – these plant compounds have protective properties which help minimise the cell and tissue damage caused by a natural process called oxidation. Because of this, mushrooms may help lower the risk of chronic illnesses, such as heart disease and cancer. 5. May support brain health Eating mushrooms at least twice a week may lower the risk of developing mild cognitive impairment by around 50 per cent. There is more to learn in this area, but these findings appear encouraging. 6. May help manage neurodegenerative conditions Certain varieties of mushroom are referred to as ‘medicinal’ because they are thought to have healing properties. Medicinal mushrooms, such as lion’s mane and reishi, are often taken as a powder or supplement. There is some evidence that these mushrooms may be beneficial in the treatment and management of neurodegenerative diseases and potentially Alzheimer’s. 7. May support heart health Mushrooms have been shown to have therapeutic properties that may lower cholesterol, particularly in overweight adults. They also contribute nutrients and plant compounds that help to maintain healthy blood pressure and circulation. 8. May support gut health Compounds in mushrooms, including beta glucan, appear to act as prebiotics, fuelling the growth of beneficial gut bacteria and promoting a favourable gut environment. This is important because a healthy gut plays an important role in maintaining our immune defences, digesting our food as well as communicating with the brain through nerves and hormones. 9. May help us cope with day-to-day stress Certain varieties of mushrooms are said to act as adaptogens, helping our bodies adapt to physical, emotional or psychological stress, as shown by one 2024 study which looked at Cordyceps sinensis. 10. Low in fat and calories All varieties of mushroom are low in fat and calories making them a healthy addition to a balanced diet. What are functional mushrooms? Mushrooms are subject to increasing research with a number of varieties demonstrating a potential for medicinal properties – these are often referred to as ‘functional mushrooms’ and varieties include lion’s mane, Turkey Tail, shiitake, reishi and cordyceps. Are mushroom supplements, coffee and tea safe? Mushroom products are everywhere – as capsules, powders or even added to our favourite drinks, including coffee. When used as a wellness tool, ‘adaptogenic’ mushrooms like reishi, lion’s mane and cordyceps are said to help us cope better with life’s ups and downs, potentially improve our focus and energy and even strengthen immunity. When taken as directed most mushroom products are generally considered safe. However, despite our social media feeds being awash with their claimed benefits, there is currently not enough evidence to fully back many of these claims. Take mushroom coffee – there’s limited research on its benefits, although there have been some encouraging findings, so more clinical trials are needed. Also, whether mushroom coffee is a good option for you depends on your unique reaction to caffeine. Are mushrooms safe for everyone? Shop-bought mushrooms are generally safe for most people, as long as you do not have an allergy to mushrooms or a mould allergy. However, if you are foraging there is a level of risk. With so many varieties of mushroom not safe for human consumption, it’s important that you are careful before dashing out to your nearest woodland. Forage with an expert and take photographs with you of the common edible varieties; make sure that the mushrooms are cooked before you try them as only a few are safe to eat raw. Overall, are mushrooms good for you? As long as you don’t have an allergy to them and you consume them in moderate amounts, mushrooms make a healthy contribution to a balanced diet and offer numerous health benefits from supporting heart health to immune function. Get inspiration with our favourite mushroom recipes. Enjoyed this? Now read… Immune-friendly recipes Healthy mushroom recipes Top 10 immune-supportive recipes This page was reviewed on 5 January 2026 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Registered nutritionist Nicola Shubrook reveals what makes these vibrant little fruits so good for you, plus our top healthy recipes
What is a kiwi fruit? Kiwi fruit are small, plum-sized fruit with fuzzy, brown skin, bright green flesh and small black seeds, golden fleshed fruit are also available, although less common. Botanically, kiwi fruit are classified as berries, produced by woody vines of several of the Actinidia species. Typically, only the flesh is eaten, but the skin is edible and becoming increasingly popular, because it is seen as a nutritional boost. The benefits of kiwi fruit may include: Rich in protective antioxidants Useful source of fibre May support the immune system May alleviate asthma May support a healthy blood pressure May promote cholesterol balance May aid protein digestion May promote restful sleep May support eye health May alleviate constipation Low glycaemic index (GI) Discover our full range of health benefit guides or, check out some of our best kiwi recipes, from our easy vegan tacos, to our delicious super-easy fruit ice cream. Nutritional profile of kiwi fruit (peeled) One medium kiwi fruit (80g) provides: 39kcal/166kJ 0.9g protein 0.4g fat 8.5g carbohydrate 8.2g sugars 2.0g fibre 232mg potassium 47mg vitamin C An 80g serving counts as one of your 5-a-day – discover more about what contributes to your 5-a-day with our handy guide. Can you eat kiwi skin? The thick, fuzziness of the kiwi’s skin may make it appear unappetising but it’s surprisingly good for you. Rich in fibre, which is essential for a healthy gut, the skin is especially rich in vitamins C and E. Like other fruits, the skin and just beneath it, is where most of these antioxidant vitamins can be found, these protective nutrients help shield the cells and tissues of the body from the damage associated with a process called oxidation. An interesting study that examined the nutritional value of SunGold kiwi fruit found that eating the whole fruit, including the skin, increased the intake of fibre, vitamin E and folate levels by 50, 32 and 34% respectively. Top 11 health benefits 1. Rich in protective antioxidants Kiwi fruit are rich in nutrients and phytochemicals, which have protective antioxidant properties – these help reduce oxidative damage and as a result may reduce the risk of chronic diseases like heart disease, type 2 diabetes and obesity. 2. Useful source of fibre Kiwi fruit are rich in both soluble and insoluble fibre, with one kiwi fruit providing about 2.0g per 80g serving. Dietary fibre is important because it not only aids digestion and supports gut health but it helps regulate blood sugar and cholesterol, helps keep us feeling full and may reduce the risk of heart disease, stroke, type 2 diabetes and certain cancers. 3. May support the immune system Kiwi fruit are exceptionally rich in immune-supportive nutrients including the vitamins C, E, K and folate, as well as carotenoids, fibre and numerous plant chemicals. No surprise then that studies suggest they support the immune system and potentially reduce the incidence and severity of colds and flu-like symptoms in susceptible groups such as older people and children. 4. May alleviate symptoms of asthma Given their high vitamin C content as well as the other antioxidant nutrients that kiwi provide, eating them regularly, may help alleviate some of the symptoms of asthma. 5. May support healthy blood pressure Including kiwi fruit as part of a healthy, balanced diet may support the heart and cardiovascular system. This is because kiwi may help to manage blood pressure, thanks in part to a reduction in angiotensin-converting enzyme combined with the contribution of potassium, which helps ease tension in blood vessels and counteracts the effects of sodium. 6. May promote cholesterol balance Kiwi fruit consumption has been linked to positive effects on blood lipid levels, particularly in individuals with high cholesterol. Studies suggest that two kiwi fruit per day may increase HDL-cholesterol (the so-called "good" cholesterol) whilst potentially decreasing triglycerides and LDL-cholesterol (the "bad" cholesterol). Kiwi fruit may also improve the ratio of total cholesterol to HDL-cholesterol, which is another indicator of heart health. 7. May aid protein digestion Kiwi fruit contain an enzyme called actinidin, which facilitates the breakdown of protein, helping us more efficiently digest protein-rich foods, like meat and fish. This property also makes kiwi fruit a great ingredient in a recipe where you want to tenderise the meat. 8. May promote restful sleep If you’re struggling to get a restful night, a couple of kiwi fruit one hour before you head to bed may be the answer. A study reported that kiwi consumption may improve sleep onset, duration and efficiency in adults with self-reported sleep problems. 9. May support eye health As we age it’s normal for our vision to deteriorate but there are some key nutrients, that may help protect and support eye health. Of particular note are lutein and zeaxanthin – these carotenoids are key for preventing macular degeneration and cataracts. Kiwi fruit are a useful source of both of these carotenoids. 10. May alleviate constipation It’s thought that the unique combination of soluble and insoluble fibre, protective plant compounds and the enzyme actinidin is especially useful for alleviating digestive discomfort. This unique combination provides digestive benefits, including improvements in digestive transit as well as a reduction in bloating especially for those with constipation-predominant irritable bowel syndrome (IBS) as well as healthy individuals with constipation. Kiwi fruit are also certified as a low FODMAP food, based on their relatively low levels of fructose and fructans, this makes them suitable for those following a low FODMAP diet. 11. Low on the glycaemic index (GI) Green fleshed kiwi fruit have a glycaemic value of 39 with yellow-fleshed fruit slightly higher at 48. This puts them in the low GI category (<55). This, combined with their low levels of carbs, makes kiwi fruit a good choice for those with blood sugar management issues as well as for those following a keto diet. Are kiwi fruit safe for everyone? Kiwi fruit are allergenic and, although symptoms in most susceptible individuals are mild, severe reactions have been reported. If you are allergic to hazelnuts, avocados, figs, pollen or latex, you may experience a cross-reaction to kiwi fruit. If you are prescribed blood pressure medication or anti-coagulants, be aware that consuming kiwi fruit, regularly in your diet, may enhance their effects. Overall, are kiwi fruit good for you? Yes, kiwi fruit offer a host of health benefits, whether you eat the skin or not! From supporting a healthy heart to helping the immune system ward off colds, flu and other illnesses, they may even help you get a restful night’s sleep. As well as containing fibre to support digestion, they contain an enzyme called actinidin, which may help in digesting protein-rich foods, such as meats. They are an allergenic fruit, so be mindful if you have other allergies. Speak to your GP or healthcare provider if you’re concerned about allergies or are on relevant prescribed medication. Get inspired with these delicious kiwi fruit recipes: Kiwi fruit smoothie Chargrilled vegetable tacos with smoky salsa Summer porridge Frozen fruit sticks with passion fruit & lime drizzle Read more: Top 20 healthiest fruits Top 10 health benefits of bananas The health benefits of cherries The health benefits of apples The health benefits of grapefruit This article was last reviewed on 21 July 2025 by Kerry Torrens. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk. Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
This so-called 'no diet' way of eating is all about listening to your body’s natural hunger and fullness cues. Read on to learn how you might ditch restrictive diet rules and enjoy food with more freedom and empathy for what your body really needs.
Developed in the US as a way to create a healthier attitude towards body image, intuitive eating is a framework rather than a diet. There are no set rules and it encourages the rejection of the notion that some foods are inherently ‘good’ and some ‘bad’. History of intuitive eating Although the name was coined in 1995 as the title of a book by dietitians Evelyn Tribole and Elyse Resch, the concept of intuitive eating pre-dates this. Earlier pioneers include Susie Orbach, who in 1978 published the ground-breaking book, Fat is a Feminist Issue, and Geenen Roth, who has written about emotional eating since 1982. Discover our full range of health guides, whether it's how to talk to your teenager about food or pregnancy, food and body image. What is intuitive eating? The concept of intuitive eating is about making the best choice for you – this means eating when you are hungry and stopping when you are full. Advocates of intuitive eating insist that hunger should be the cue to eat, although they draw a line of distinction between physical hunger and emotional hunger. Physical hunger is experienced by a growling stomach, tiredness, or irritability. These pass when food is consumed. Emotional hunger is described as being influenced by negative emotions that create cravings for food or are soothed by food, such as sadness, loneliness, boredom and stress. Advocates of the concept argue that by eating intuitively, you learn to trust your body, and identify when it is a physical hunger rather than an emotional one. As a result you’re likely to make better choices about what, when and how often to eat. How to practise intuitive eating? According to American dietitians Evelyn Tribole and Elyse Resch, there are 10 guiding principles: 1. Reject diet mentality Forget the idea that dieting or restricting the foods you eat will result in quick, easy or permanent weight loss. Intuitive eating is the opposite of restriction – it is about learning to trust that your body knows best. 2. Honour your hunger Feed your body when you experience the early signs of hunger. If you leave it too long, you’re more likely to make poor food choices and overeat. Listening to your body and its signals sets the stage for rebuilding trust in yourself and your food choices. Read more on how you can manage your appetite. 3. Avoid categorising food Instead of thinking about different kinds of food as 'good' or 'bad', learn to listen to what your body needs. This way you are less likely to crave ‘forbidden’ food or to binge eat. 4. Challenge negative thoughts If you experience negative self-talk or you find yourself totting up your calorie intake – challenge these thoughts. For example, telling yourself you’ve been ‘good’ if you didn’t go over your calorie goal for the day, or feeling ‘bad’ because you ate chocolate are not thought processes that benefit you. 5. Make the most of mealtimes Enjoy eating – both the food and the environment. This will help you feel content and more satisfied. 6. Stop when you're full Listen to your body's cues. Just as it gives you the physical signs when you are hungry, it will also tell you when you are comfortably full, 7. Manage emotional eating Food can’t fix feelings, although it may offer a short-term solution to distract or numb them. Be aware of these times and develop alternative strategies to help you cope, such as walking, journalling or meditating. Read six tools to manage stress and 10 diet and lifestyle tips to help manage stress. 8. Show yourself some respect Learn to accept and respect your body whatever its shape or size. Read more in weight and body fat – the facts. 9. Move more Stay active and pay attention to how it feels to move your body, rather than tracking how many calories you’ve burned or the number of steps you’ve walked. Aim to build more movement into your everyday routines. 10. Balance nutrition with enjoyment You don’t have to eat perfectly all of the time to be healthy and well. Make food choices that take both your health and your taste buds into account while also making you feel good about your decisions. You won’t become unhealthy or nutrient-deficient from one snack, one meal or one day of eating. It’s about what you do most of the time and that doesn’t require perfection. Are intuitive and mindful eating the same? No, intuitive and mindful eating are not the same although intuitive eating does include some elements of mindfulness and both methods are useful if you struggle with extreme dieting or binge eating. In simple terms, mindfulness is the practice of present moment awareness, the overall objective being to slow down and savour the taste, smell and texture of the food on your plate. Intuitive eating encourages you to use your natural instincts and physical and mental cues to decide when, what and how much to eat. Read more about mindful eating. Can you lose weight by eating intuitively? Intuitive eating is not a weight-loss diet, it’s a way of managing your food intake by eating in tune with your body's hunger and fullness cues. Advocates say it may help create more ordered eating, which could lead to weight loss, if that is relevant for you. That said, they insist that being overly concerned with calorie counting or consciously choosing low-fat foods is contrary to the principles of intuitive eating. This way of eating is not a short-term fix, it is a long-term approach that focuses on changing the way you think about food and becoming better attuned to your physical cues of both hunger and satiety. There aren’t any plans or recipes to follow, just a series of behaviours that are intended to redefine your relationship with food. Is intuitive eating healthy? Our nutritionist's view Intuitive eating offers an alternative approach to traditional ‘dieting,’ that aims to help followers get back in touch with their physical hunger and satiety cues. The principle of intuitive eating involves a mindset shift towards a healthier relationship with food and is not a tool for weight loss. That said, studies demonstrate a consistent association between the practice and a lower body mass index as well as improved psychological health. Who shouldn’t follow intuitive eating? While generally believed to be beneficial for most people, those with an active eating disorder or certain health conditions such as coeliac disease, type II diabetes, high blood pressure or food allergies, as well as those who need to gain weight or follow a structured eating programme, should refrain from the practice. Interested in trying this way of eating? Why not let us know how it goes in the comments below? Read more… A balanced diet for women A balanced diet for men What is talk therapy and how does it support gut health? Five ways the food you eat affects your brain Top 10 mood-boosting foods This page was reviewed on 16 June 2025 by Kerry Torrens. Nicola Shubrook is a qualified nutritionist registered with the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Discover the top health benefits of olive oil, including what makes extra virgin olive oil especially good for us
What is olive oil? Olive oil is the liquid fat, or natural oil, obtained by pressing whole olives. The fruit, from a tree native to the Mediterranean, has a unique flavour that's dependent on its country of origin – some are mild, others peppery and even bitter. Processing techniques result in olive oils of different ‘grades’, either refined and unrefined. Unrefined oils are pure and untreated, meaning no heat or chemicals have been used in the extraction process. This produces a purer oil with a stronger taste. Refined oils have been treated to remove any flaws, and are usually lighter in colour and milder in taste. What is so special about extra virgin olive oil? Extra virgin olive oil (EVOO) is an unrefined oil made from the first 'virgin' press of the fruit. No heat is used in the extraction process (‘cold-pressed’), preserving beneficial plant compounds called polyphenols. Deemed the highest quality, you can expect to pay more. It also has a stronger flavour and is darker in colour. When you buy regular or light olive oils, these are typically a blend of both cold-pressed and refined oils. Discover our full range of health benefit guides and find out more about the health credentials of other oils, including which are the healthiest cooking oils. Read on to discover the health benefits of olive oil: Rich in mono-unsaturated fats May be protective against chronic disease Has anti-inflammatory properties May help manage body-fat composition May improve heart health May improve blood pressure May help manage cholesterol May reduce the risk of stroke May lift mood May improve brain function Nutritional profile of olive oil One 1 level tbsp (11ml) serving provides: 99 kcals / 407 kJ 11.0g fat 1.6g saturates 8.0g mono-unsaturates 0.9g poly-unsaturates 0.56mg vitamin E What are the top 10 health benefits of olive oil? 1. Rich in mono-unsaturated fat Of the different fats that make up olive oil, the predominant type are mono-unsaturated fatty acids (MUFA). This fat is more resistant to the damaging changes incurred when oil is heated. In fact, oleic acid (the predominant MUFA found in olive oil) is thought to be 50 times less likely to oxidise (combine with oxygen and create harmful substances called free radicals) than linoleic acid, the main fat found in poly-unsaturated (PUFA) vegetable oils like sunflower and corn oil. This makes olive oil a healthier choice for shallow frying, grilling or baking. 2. May be protective against chronic disease Olive oil, and most notably EVOO, are rich in at least 30 plant defence chemicals called polyphenols, one of which is called oleocanthal. The oil is also a useful source of protective nutrients like vitamin E. These compounds and nutrients are thought to be beneficial in protecting against chronic disease including heart disease and certain cancers. 3. Has anti-inflammatory properties Inflammation is thought to be one of the key drivers behind some of our chronic health problems, including Alzheimer’s and type 2 diabetes. Research looking at the role of antioxidants and their anti-inflammatory effect, including oleic acid found in olive oil, has discovered that these play a role in reducing inflammation and the marker for inflammation, known as C-reactive protein (CRP). Of particular note, oleocanthal in olive oil appears to share the same pharmacological activity as ibuprofen, and acts as a natural anti-inflammatory. Interestingly, this useful property has been associated with positive changes in those with rheumatoid arthritis. 4. May help manage body-fat composition Studies suggest consuming a MUFA-rich diet prevents the accumulation of central body fat and potentially improves insulin sensitivity. Central body fat is strongly associated with obesity-related illness including insulin resistance and type 2 diabetes. 5. May improve heart health Olive oil is a key component of the Mediterranean diet, along with fruit, nuts, vegetables, whole-grains and a moderate intake of dairy, fish, red wine and lower amounts of red meat and processed foods. Research suggests this pattern of eating may have benefits for health including that of the heart. EVOO is thought to be especially helpful in this regard. 6. May improve blood pressure A Mediterranean diet that includes olive oil is associated with improvements in blood pressure. A study evaluating a diet rich in PUFA fats versus MUFA, such as olive oil, suggested the improvements in blood pressure seen in the MUFA group may be due to an enhanced relaxation of the blood vessels that was stimulated by the polyphenols in olive oil. 7. May help manage cholesterol Consuming olive oil may improve cholesterol levels. The beneficial effects may be due to the protective effects of the oil’s polyphenols, combined with the fact that the high levels of oleic acid are less prone to oxidative damage. 8.May reduce the risk of stroke A large review of studies demonstrated that olive oil was the only source of MUFA fats that was associated with not only a reduced risk of heart disease, but also of stroke. 9. May lift mood As part of a healthy diet that includes a high intake of fruit, vegetables, wholegrains and oily fish, olive oil may play a role in reducing the risk of depression. A more recent study suggests beneficial effects of EVOO on severe depression as opposed to mild to moderate forms of the condition. Further intervention trials suggest olive oil may be helpful for those suffering from mental health outcomes, including anxiety. 10. May improve brain function A 2015 study found that in older populations, a Mediterranean diet supplemented with olive oil or nuts was associated with improved cognitive function, when compared to a low-fat diet. Can you have too much olive oil in your diet? While olive oil is considered a ‘healthy’ fat it is still possible to consume too much of it. When eaten in excess the effects may include weight gain due to its high calorie content and digestive distress such as diarrhoea or nausea. Is olive oil safe for everyone? A dietary staple for many of the world’s healthiest populations, olive oil is considered a good choice for the majority of people. That said, rare reports of allergy have been recorded, although these are typically to the pollen of the olive tree rather than the oil of the fruit. Being calorie-dense, olive oil’s use should be moderated, with it being chosen as a replacement for other fats used in the diet. Should I include olive oil in my diet? Yes, included as a component of a healthy, balanced diet, olive oil can make a valuable contribution to maintaining health. This is thanks to its high MUFA content and the polyphenols which are especially rich in EVOO. If you are considering any significant changes to your diet, please consult your GP to ensure you can do so without risk to health. This is especially relevant if you have been diagnosed with a specific health condition or are on medication. Does olive oil have other uses? Yes, olive oil can be used as a moisturiser for dry skin and as a conditioner for hair. As a hair remedy for dryness, olive oil can be used as a component of a hair mask and may help improve the appearance of damaged hair. Enjoyed this? Now read… Why is the Mediterranean diet so healthy? How much fat should I eat each day? Saturated fat – what you need to know High-fat dishes that are actually good for you Recipes with olive oil: Garlic, basil & olive oil mash Spinach & green bean salad Homemade hummus Spaghetti with leeks, peas & pesto Chicken breast with avocado salad Quinoa, lentil & feta salad Simple mashed black beans Get more recipe inspiration: Mediterranean diet This page was reviewed on 22 May 2025 by Kerry Torrens Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Find out which foods could be triggering your IBS symptoms and which foods calm painful symptoms
Irritable bowel syndrome (IBS) is a common condition that affects the digestive system, causing changes in bowel movements as well as some digestive discomfort. There are four main IBS classifications: IBS-C: Predominantly constipation, with hard and lumpy stools IBS-D: Predominantly diarrhoea, with loose and watery stools IBS-M: Alternating between constipation and diarrhoea IBS-U: Symptoms vary, and the subtype is undefined As well as changes in bowel movements, common symptoms that may occur if you have IBS include: Bloating Flatulence Trapped wind Nausea Stomach cramps or pain Whilst the exact cause for IBS is unknown, there are three key factors that can play a significant role in the exacerbation of symptoms: Stress can be a significant factor in both the development and exacerbation of IBS symptoms Gut microbiome dysbiosis may be involved in both the development of IBS, and the trigger or worsening of symptoms Certain foods can also be a trigger for IBS symptoms, although this varies from person to person. Triggers could be down to an intolerance – such as dairy or gluten – a food sensitivity, or eating high FODMAP foods. FODMAP (Fermentable Oligo-, Di- and Monosaccharides, and Polyols) refers to certain types of carbohydrates which are associated with triggering or worsening digestive symptoms. Next read up on what causes bloating, how diet affects gut health and the best diet for IBS. Plus, see all our gut-friendly recipes and our review of the best probiotic supplements. Foods to avoid for IBS 1. Dairy Dairy products contain lactose, a type of sugar, which may cause symptoms such as gas and bloating in those who are lactose intolerant. Some people may still be able to tolerate low lactose or lactose-free dairy products. Dairy products include: Milk Cheese Yogurt Cream Ice cream 2. High FODMAP fruits Some fruits are higher in fructose, which is a monosaccharide, and polyols which can cause digestive discomfort because of its malabsorption in the gut when consumed. Common high FODMAP fruits include: Apples Pears Mangoes Cherries Figs Watermelon Dried fruits 3. High FODMAP vegetables Like fruit, some vegetables are also high in the fermentable carbohydrates that can affect IBS sufferers. Often, people find symptoms can be worse if consumed raw. Common high FODMAP vegetables include: Artichoke Asparagus Cauliflower Garlic Green peas Leeks Mushrooms Onions Sugar snap peas 4. Gluten-containing foods Gluten is a protein that is found in some whole grains, and some people may react to or have a gluten sensitivity, also known as NCGS (Non-Celiac Gluten Sensitive) which can disrupt digestion and cause symptoms such as bloating, pain and constipation. Common gluten-containing foods include: Bread Biscuits Cakes Cereals Pasta 5. Wheat-containing foods Like gluten, wheat may be troublesome for some IBS sufferers. Wheat contains fructans that may increase gut bacteria fermentation which can lead to symptoms such as bloating and gas. Common wheat containing products include Bread and breadcrumbs Cereals Flour Pasta Spelt Couscous 6. Fizzy drinks The bubbles in fizzy drinks can make IBS symptoms worse due to the carbonation which can lead to increased gas and bloating and trapped wind. Common fizzy drinks include: Sparkling water – plain or flavoured Fizzy sodas such as coke or lemonade Soda water Tonic water Champagne and sparkling wines Beer Kombucha 7. Caffeine Caffeine may act as a stimulant on the gut which can accelerate gut motility and may cause symptoms such as increased bowel movements, loose stools or stomach cramps. Common drinks that contain caffeine include: Coffee Tea Matcha tea Energy drinks 8. Beans and legumes Beans and legumes are high in fibre, but for some IBS sufferers this can make matters worse as that fibre is poorly digested and often results in increased gas, trapped wind and bloating. Common foods include: Baked beans Black-eye beans Butter beans Chickpeas Green peas Hummus Kidney beans Lentils Pinto beans 9. Artificial sweeteners Artificial sweeteners such as xylitol, sucralose and aspartame may cause gut dysbiosis which in turn could trigger IBS symptoms, such as diarrhoea. Common foods that contain artificial sweeteners include: Diet drinks ‘No added sugar’ drinks Chewing gum Yogurts Ready meals Desserts 10. Spicy foods Chilli and other spicy foods contain a compound called capsaicin which can irritate the gut lining and trigger IBS symptoms such as stomach pain, or a burning sensation. Common foods that are high in capsaicin include: Cayenne pepper Chilli peppers – the hotter the pepper the higher the capsaicin content! Chilli dishes Curries Hot sauces Kimchi Paprika 11. High fat food Some foods that have a high fat content may be harder to digest but can also increase the strength of your digestive contractions, causing discomfort, as well as triggering symptoms such as bloating, fullness and nausea. Common high fat foods include: Bacon Chips Fried foods Foods with a heavy cream sauce Ice cream and rich desserts Red meat 12. Alcohol Like carbonated drinks, alcohol can also be a cause of IBS symptoms as it may affect the gut lining, bowel motility and absorption and disrupt the gut microbiome. Common types of drinks that contain alcohol: Beers Champagne Cocktails Gin Lager Sparkling wine Vodka Wine For how long should you cut out triggers? IBS is very individual, and you may find that some foods can worsen your symptoms and not others, so it is a case of finding out what works for you, and what doesn’t. It’s important to note that it is not recommended to cut out whole food groups to resolve your IBS as this may result in nutritional deficiencies and even cause disordered eating for some. While removing known triggers may ease symptoms, even the Low FODMAP diet is only recommended short-term because of the knock-on effect it can have on your health and gut microbiome . These types of elimination diets are difficult to maintain long-term, but they also do not take into consideration other factors such as stress and your gut microbiome health, that may be playing a part. It is best to work alongside a registered nutritional therapist or dietician to help you understand your IBS better. What foods calm an IBS flare-up? There are some foods that may help soothe IBS symptoms – this also varies from person to person. These foods include: Porridge Low-fat yogurt (Unripe) Bananas Homemade soup (without onions or garlic) White rice Sweet potato without the skin Peppermint tea Chamomile tea Can you eat crisps with IBS? Crisps are generally best avoided if you are struggling with IBS, because they are high in fat, and the flavoured varieties may contain other ingredients that could aggravate symptoms. So, can diet affect IBS? Yes, diet can be a trigger for your IBS, but what foods affect you is very individual. You also need to consider stress and your gut microbiome as part of the puzzle to ease your IBS and prevent flare-ups. Next try... What is a low FODMAP diet? Is your poo routine normal? Why am I bloated? A dietician explains What are probiotics and what do they do? Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Let’s take a look at exactly what it is that makes this spring vegetable so deliciously good for you
Try our Healthy Diet Plan, packed with 7 days of nourishing breakfasts, lunches and dinners – available exclusively within the Good Food app. What is asparagus? Asparagus, although frequently referred to as a spear-like vegetable, is botanically classified as a perennial herb. In the UK asparagus season runs from April until June, traditionally starting on the 23 April (St George’s Day) and ending at the summer solstice in June. Considered a delicacy of the vegetable world, partly because of the length of time it takes to establish a productive crop, most of the asparagus you’ll see in the shops is green in colour but you can also get white (a forced variety grown without sunlight) and purple, too. All types pack a nutritious punch, with high levels of vitamins A and C, potassium, iron and calcium. Asparagus can be cooked in a number of ways including steaming, grilling, sautéing, roasting and baking. Health benefits of asparagus include: 1. High nutrient to calorie ratio 2. May support gut health 3. May balance cholesterol levels 4. Is a rich source of folate 5. May lower blood pressure 6. May have anti-inflammatory properties 7. May support immunity 8. May help ease a hangover Discover our full range of health benefit guides and find out more about the health credentials of other green vegetables. Read our helpful guide on how to cook asparagus. Or check out some of our best asparagus recipes, from classics like asparagus risotto, to twists such as salmon & asparagus quiche. Nutritional profile of asparagus An 80g portion of asparagus (boiled) provides: 21kcal / 88kJ 2.7g protein 0.6g fat 1.1g carbohydrates 1.5g fibre 176mg potassium 311mcg carotene 138mcg folate 8mg vitamin C Five asparagus spears or 80g of asparagus counts as one portion towards your five-a-day – discover what else counts towards your five-a-day and if you’ve never cooked asparagus yourself, learn more with our how to cook asparagus guide. Top health benefits of asparagus 1. High nutrient to calorie ratio Asparagus is a vegetable that provides significant amounts of vitamins, minerals and other beneficial plant compounds compared to the number of calories it supplies. Foods like this with a high nutrient to calorie ratio are said to be nutrient dense, and make a valuable contribution to a balanced diet, especially for those looking to manage their weight yet meet their nutrient needs. 2. May support gut health Asparagus is one of a number of vegetables that act as a prebiotic or food source for the beneficial bacteria which live in our digestive systems, and as such help these microbes thrive and increase in number. Encouragingly, research has shown that cooked asparagus may be useful in gastrointestinal conditions as it helps to regulate the digestive system, thereby reducing inflammation and promoting repair. 3. May balance cholesterol levels Studies suggest that asparagus may help in the management of cholesterol levels by improving digestion. Compounds in asparagus may do this by increasing the ability of bile to bind with fats and promote its excretion. 4. A rich source of folate Asparagus is a rich source of folate, a vitamin which is important for making red blood cells and for cell division – the synthetic version you’re likely to see in supplements is called folic acid. Folate is an essential nutrient during pregnancy because it is needed for foetal development and protects against neural tube defects including spina bifida. Just 120g of asparagus (boiled) will provide your daily reference intake (RI) (200mcg). However, the NHS recommends that women planning a pregnancy or in the first trimester of pregnancy obtain 400mcg of folic acid a day. 5. May lower blood pressure Evidence suggest that increasing your potassium intake while reducing salt may have a positive effect on high blood pressure. Asparagus is a good source of potassium, with one portion providing about 5% of your daily reference intake (RI). In addition to this, animal studies suggest that a natural compound in asparagus acts as an ACE inhibitor helping dilate blood vessels and lower blood pressure. It does this by preventing an enzyme in your body from producing angiotensin II, a substance that narrows blood vessels making your blood pressure higher. Although this is a promising finding, the same effects have not, to date, been replicated in humans. 6. May have anti-inflammatory properties Not only is asparagus rich in protective vitamins like vitamins A, C and E but it also contains plant compounds called polyphenols, which have anti-inflammatory effects, and this is one reason why eating asparagus may relieve inflammatory conditions. 7. May support immunity The spears of the asparagus appear to have some anti-microbial benefits, which may help protect against infection, these may include infections from Escherichia coli and Staphlycoccus aureus. 8. May ease hangovers There is some suggestion that asparagus may help ease some of the symptoms of a hangover, thanks to both its fibre and flavonoid (protective plant compound) content. The research even suggests that asparagus may be useful for helping to reduce damage to the liver caused by excess alcohol, although clearly further research is needed. Can you eat asparagus raw? Yes, asparagus may be enjoyed raw – try the spears in a salad, as a vegetable crudite or in place of toast soldiers to accompany a boiled egg. The purple variety is the best choice because the spears are tender, sweet and thinner than their green counterparts. Both cooked and raw asparagus offer a nutritionally rich option. Is asparagus keto? With just 1.4g carbs per 100g of boiled asparagus, asparagus makes a great addition to keto meals. Is asparagus safe for everyone? Asparagus is high in purines, compounds that increase the body’s production of uric acid and may influence conditions like kidney stones and gout. Therefore, if you’ve been advised to reduce levels of purines in your diet, asparagus may not be appropriate for you. If you’re not accustomed to high levels of fibre in your diet, eating a generous portion of asparagus in one sitting may result in bloating and for some excess wind. Some people also cite having smelly urine after consuming asparagus. This is because asparagus contains a compound called asparagusic acid, which is broken down into sulphur-containing compounds - that cause of that strong smell! Although not common, it is possible to be allergic to asparagus with symptoms potentially affecting the gut, skin and respiratory system. Overall, is asparagus good for you? Asparagus is rich in minerals and vitamins A, C and folic acid. It’s a fibrous vegetable that may support a healthy gut, as well as help lower blood pressure and manage cholesterol levels. For these and numerous other reasons, it may be considered a healthy addition to a varied, balanced diet. Try our healthy asparagus recipes Creamy chicken & asparagus braise Lemony tuna & asparagus salad box Healthy pasta primavera Pea & broad bean shakshuka Asparagus salad with a runny poached egg Warm salad of asparagus, bacon, duck eggs & hazelnuts Read more... The health benefits of cod liver oil The health benefits of avocado The health benefits of bananas The health benefits of coconut oil More health benefits guides Best prenatal supplements This page was reviewed on 4 April 2025 by Kerry Torrens All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
They may be small but the humble pea has some impressive benefits. Find out what makes peas so good for us and whether frozen are as healthy as fresh.
What are peas? Peas are not actually a vegetable but a legume, and belong to the same family as lentils, chickpeas, beans and peanuts. In the UK, peas are in season between May to October, but the majority of peas we eat are frozen, making them an all-year staple. Health benefits of peas include: Good source of plant-based protein Useful source of vegan iron Contain antioxidant plant compounds May improve blood sugar control May support digestive health May support heart health May help balance cholesterol May be cancer protective May protect vision, as we age May support the immune system Discover our full range of health benefit guides and check out some of our favourite pea recipes, including pea and mint soup and pea, ham hock and watercress salad. Nutritional profile of peas An 80g (cooked) serving contains: 63kcal/263kj 5.4g protein 1.3g fat 8.0g carbohydrates 4.5g fibre 184mg potassium 104mg phosphorus 1.2mg iron 13mg vitamin C Are frozen or fresh peas healthier? Nutritionally, there is little difference between fresh and frozen peas, this is because they are frozen soon after harvest, preserving their nutritional value. Frozen peas enable you to use only what you need, making them a healthy, cost-effective option. Top health benefits of peas 1. Good source of plant-based protein Plant proteins are a sustainable option and could be added to supplement the animal-based proteins in your diet. As one of the best plant sources of protein, peas make a satisfying component of any meal. They have a protein content of about 20-25%, and provide all nine essential amino acids. 2. Useful plant-source of iron Peas are a useful vegan source of iron, which is needed for making red blood cells and transporting oxygen around the body. However, like other plant sources of iron, it is less absorbable than animal sourced iron, although this may be boosted by combining peas with vitamin C-rich vegetables. 3. Contain antioxidants Peas contain active plant compounds, such as flavonoids and phenols, which have an antioxidant effect, protecting the cells of the body against a process called oxidation. 4. May improve blood sugar control With a low glycaemic index (GI) and high fibre content, peas are a useful if you need to monitor your blood sugar levels. They contain starch in the form of amylose, which slows our digestion and studies show helps to improve our blood sugar balance. Peas also contain magnesium, B vitamins and vitamin C, all of which help support blood sugar management. 5. May support digestive health As they are rich in fibre, peas support digestive health, and the fibre they provide fuels the beneficial gut microbes, which play a pivotal role in our health. Much of the fibre content is soluble, which may alleviate constipation. Eating more fibre is associated with a reduced risk of a number of conditions, including obesity, type 2 diabetes, heart disease and cancer. 6. May support heart health Peas contain heart-friendly minerals including magnesium, potassium and calcium and are also rich in antioxidant nutrients, like vitamin C, as well as phytonutrients including carotenoids and flavanols which are heart protective and support cardiovascular function. 7. May help balance cholesterol The soluble fibre peas contain help us manage cholesterol levels, especially the so-called ‘bad’ cholesterol, LDL cholesterol. Animal studies have also demonstrated that the active plant compounds in peas may help balance levels of total and LDL cholesterol. 8. May be cancer protective Regularly including legumes, like peas, in your diet may reduce the risk of cancer due to their high antioxidant levels. Peas also contain natural compounds called saponins, these compounds have been shown to help protect against certain forms of cancer. 9. May protect vision as we age Peas are a useful source of the carotenoids, lutein and zeaxanthin. These nutrients act as blue light filters protecting the eye, including the macular, from damage. 10. May support immune system Peas are a useful source of immune supportive nutrients including vitamins A, C and E as well as zinc and plant compounds, like catechins and coumestrol, all of which support our immune function. Are peas safe for everyone to eat? Legumes are a common allergen, and peas are no exception. Special attention should be taken if you have been diagnosed with a legume allergy, this might include peanuts and soya. Like other legumes, peas contain plant compounds including lectins and phytic acid that may inhibit our absorption of some of their nutrients including iron, magnesium and calcium. Peas also contain carbs, known as FODMAPs, these escape digestion and are fermented by bacteria in the gut and in some sensitive people may cause bloating, discomfort and wind. Read more from the NHS about food allergies and when to seek help. So, are peas good for you? Unless you have an allergy, peas are a healthy food and make a useful contribution to a varied and balanced diet for most people. However, those with a digestive sensitivity to FODMAPs should be mindful of portion size. Want more like this? Now try... Health benefits of potatoes Health benefits of spinach Health benefits of mushrooms Health benefits of sweet potato Health benefits of hummus Check put our healthy pea and frozen pea recipe collections: And why not try our favourite pea recipes: Pasta with salmon & peas Leek, pea & watercress soup Corn & split pea chowder Herby broccoli & pea soup Orzotto with pancetta & peas This article was last reviewed on 17 March 2025 by Kerry Torrens. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.