15 immune-supporting foods for winter – they're cheaper than a supplement!
When the nights draw in and the weather takes a turn, keep colds and bugs at bay with these budget-friendly immune-supportive foods. From frozen berries and oats to mushrooms and ginger, we’ve got your immunity covered.
As temperatures start to plummet and the darker evenings extend, our immune systems get put to the test by an array of winter lurgies; add to that more time indoors in crowded, heated environments, and it’s easy to see how bugs spread. With holiday season and winter festivities just around the corner, our budgets are also pretty stretched at this time of year. The good news? You don’t need to break the bank to eat healthily. By focusing on nutrient-dense, affordable foods, you can give your immune system the support it needs to keep you healthy and resilient. Of course, it’s all too easy to get overwhelmed with marketing messages that suggest the latest supplement is ‘essential for immunity’, but the very best strategy is to eat a varied, balanced diet of whole foods. Read on for our budget-friendly staples. Discover our top immune-supportive foods, top immune-supportive recipes, ways to support your child’s immune system and even more immune-friendly recipes. What are the key nutrients to support immunity? A varied, well-balanced diet is key to supporting our body's natural defences, because it supplies the key nutrients that help maintain a healthy immune function, including: Vitamins A, B6, C, D and E Minerals, including zinc, selenium and iron Unsaturated fats, such as the omega-3 variety Protein Carbs Fibre In addition to these, we need to maintain adequate hydration; eat plenty of plant-based foods for their protective antioxidant compounds, including polyphenols and bioflavonoids; and include fermented foods for their beneficial bacteria content. You can, of course, supplement with key immune nutrients, but taking multiple products at high levels over extended periods of time can be both harmful and expensive. So, why not aim to incorporate the following budget-friendly staples to help fight off winter colds and save you money, too? Our top 15 immune-supporting budget foods 1. Oats Oats are a versatile and affordable pantry staple. Rich in beta-glucans, a type of soluble fibre, oats help stimulate the activity of immune cells and support gut health. Start your day with a warming bowl of porridge or try overnight oats for a quick, nutritious breakfast. Add a handful of frozen berries for an extra boost of antioxidants. Find out how to make overnight oats, then discover our best healthy overnight oat recipes. 2. Sweet potatoes Sweet potatoes are packed with beta-carotene, which your body converts to vitamin A. This nutrient is essential for maintaining healthy mucosal linings in your nose, your body’s first line of defence against infection. Roast, mash or add them to stews for a budget-friendly immune support. Find out how to cook sweet potatoes, the health benefits of sweet potatoes and healthy sweet potato recipes. 3. Cabbage Cabbage is one of the most economical winter vegetables and a nutritional powerhouse. Both red and green cabbage are a useful source of vitamin C, which supports the production of white blood cells; they also contain sulforaphane, a compound known for its immune-supporting properties. Use cabbage in soups, stews or stir-fries, or try it raw in a coleslaw. Learn how to cook cabbage, then use it in our healthy red cabbage recipes. Try even more cabbage recipes. 4. Lentils Affordable and packed with protein, lentils are a fantastic plant-based source of zinc, which is vital for immune cell function. They’re also high in fibre, supporting gut health – a cornerstone of immunity. Use lentils in soups, curries or even salads for a hearty, immune-supportive meal. Discover how to cook lentils and try our healthy lentil recipes, green lentil recipes and puy lentil recipes. Learn more about the health benefits of lentils. 5. Garlic Garlic has long been celebrated for its antimicrobial and antiviral properties thanks to its active compound, allicin. It’s a flavourful addition to soups, stews and roasted vegetables, and it’s also budget-friendly. Regular consumption of garlic can help ward off colds and support your body’s defences. Read more about the top health benefits of garlic and our favourite garlic recipes to try yourself. 6. Carrots Carrots are another wallet-friendly vegetable that's rich in beta-carotene. They’re great for supporting the immune system and are easy to incorporate into meals. Add to soups, roast as a side dish or enjoy raw with hummus for a healthy snack. Try our top healthy carrot recipes, as well as our carrot soup recipes. Read about the health benefits of carrots. 7. Green tea Green tea is an affordable way to load up on antioxidants, particularly catechins, which have antibacterial and antiviral properties. Swap your afternoon coffee for a cup of green tea to help support your immune system during the winter months. Read about health benefits of green tea, then try our green tea with grapefruit, green tea with strawberry & peach and amaranth porridge with green tea & ginger compote. 8. Mushrooms Mushrooms, especially varieties like shiitake, are rich in compounds that support immune function. They’re also one of the few plant-based sources of vitamin D, which is crucial during the darker winter months when sunlight is scarce. Use them in soups, stir-fries or as a topping for toast. Learn about the types of mushrooms and their uses and health benefits, then try them in our healthy mushroom recipes and vegan mushroom recipes. 9. Frozen berries Frozen berries are not only cost-effective, but also packed with vitamin C and antioxidants. These nutrients help combat free radicals and support the immune system. Add them to porridge, smoothies or desserts for a sweet yet healthy treat. Discover our frozen berry recipes and read about the health benefits of blackberries, blueberries and strawberries. 10. Walnuts Walnuts are an excellent source of omega-3 fatty acids, which help regulate the immune response and reduce inflammation. A small handful as a snack or sprinkled over salads and porridge can go a long way in supporting your health. Find out the health benefits of walnuts, then try our walnut recipes. 11. Ginger Ginger has powerful anti-inflammatory and antioxidant properties, making it a winter essential. It’s also great for soothing sore throats and aiding digestion. Use fresh ginger in teas, soups or curries for a warming kick. Fire up your immunity with our immune-supporting mocktail packed with ginger, orange, lemon and apple cider vinegar. Or, try our healthy salad with ginger soy dressing and more ginger recipes. 12. Canned tomatoes Canned tomatoes are a budget-friendly source of lycopene, a powerful antioxidant that supports immune health. They’re also a good source of vitamin C and can be used in a variety of dishes, from soups to pasta sauces. Try our top recipes with canned tomatoes, more canned tomato recipes, then discover the top health benefits of tomatoes. 13. Pearl barley Pearl barley, like oats, are rich in beta-glucans, which help activate immune cells. Use in soups, stews or as a base for salads. It’s filling, affordable and an excellent addition to a winter diet. Try our pearl barley recipes and find out how to cook pearl barley. 14. Citrus fruits Oranges, lemons, and tangerines are winter staples that are high in vitamin C. They’re not only affordable, but also versatile, whether eaten fresh, juiced or added to dishes for a burst of flavour and nutrients. Try our winter citrus slow-roasted salmon or sprout salad with citrus & pomegranate to whet your appetite, then try our lemon recipes, healthy orange recipes and tangerine recipes. Read all about the health benefits of lemon water, too. 15. Fermented foods Foods like live yogurt, kefir and sauerkraut are rich in beneficial bacteria that helps maintain a healthy gut. As over 70 per cent of the immune system is based in the gut, these foods are essential for keeping our defences strong. Look for budget-friendly options or try making your own. Read about the health benefits of kefir, then try our kefir recipes. Discover how to make sauerkraut and the health benefits of sauerkraut. Are there any supplements we should take to help support immunity? During the winter months, those living in the UK are advised to take 10mcg of vitamin D each day. This is because much of this vitamin is made by the action of sunlight on our skin, and from March to October, we get inadequate sun exposure. You can obtain some vitamin D from your diet, but food sources are few and far between – oily fish, egg yolks, liver and fortified foods are the main ones. As well as its role in bone health and muscle function, vitamin D enhances the action of our immune cells. Some people who fall foul of a cold also opt to take a vitamin C or zinc supplement (or a combination of the two), in the hope they’ll reduce the duration of their symptoms. Research suggests this may be useful for certain groups of people, but only when they start the supplement as soon as they contract the cold virus and typically only for those whose symptoms are severe, as opposed to mild. If you are tempted to invest in supplementation, check out our best vitamin D, vitamin C and best zinc supplements for immune health, as well as our tips for the best immune supporting supplements. Or, follow our immune-supporting meal plan to kick-start a healthy eating regime. Hungry for more? Winter salad recipes Dishes celebrating winter vegetables Healthy eating hacks Top tips for healthy eating on a budget Healthy eating recipe ideas Types of beans and how to cook them This page was reviewed on 30 October 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.
Sorry, but we'll put money on the fact you're not eating enough fibre. Here's what it could be doing to your body…
With more than 90 per cent of us not eating enough fibre, discover the health consequences of foregoing this essential nutrient, and how to tell whether or not you’re smashing your daily target.
With our diets made up of more processed foods – think: white bread, rice and pasta – and fewer whole fruit and vegetables, the resulting lack of fibre increases the likelihood of digestive, weight and chronic disease issues. No wonder then that the social media craze for fibremaxxing has prompted many of us to question whether we’re getting enough. All about upping your fibre intake, fibremaxxing involves adding fibre-rich foods like prunes, wholegrains and beans to your diet or, when taken to extremes, boosting fibre further through supplements. Discover our gut-friendly recipes, find out the more about fibremaxxing and why eating 30 plant foods a week supports your gut health. Fibre might not be the most glamorous of nutrients, but it’s very much the unsung hero when it comes to keeping your body running smoothly. As tastes and food choices have changed, we’re eating more processed carbs and less fruit, vegetables and whole foods than ever. As a result, our fibre consumption has nosedived. In fact, dietary fibre intake across the globe is consistently lower than recommended amounts. Unfortunately, there are knock-on effects for our health: fibre plays an important role in digestion, weight management and lowering the risk of heart disease, diabetes and some cancers. This article will explore the harmful short- and long-term impacts on our bodies of not getting sufficient dietary fibre. Read on to find out why your morning croissant would be better swapped for a bowl of porridge. How much fibre per day should I be eating? In the UK, the guideline is 30g of dietary fibre per day for adults, but the latest figures suggest the average current intake is only 16g. Recommendations are proportionately lower for children, with daily recommendations at 15g for those aged two to five, 20g for those five to 11 and 25g for those 11-16. In the US, the target is 25g per day for women and 38g for men, but most adults are averaging just 16g per day. What are the symptoms of too little fibre? 1. Causes toilet troubles Without enough fibre, the digestive process slows down. Fibre adds bulk to your poo and helps it move through the gut, helping prevent constipation. But, without it, you might find yourself spending more time in the bathroom, having a difficult time straining to pass a poo. Do try drinking more water and sitting in the right position if you find things are getting stuck, but plenty of fibre will help keep things moving. Read more about why you may be constipated. 2. Can lead to piles Piles or haemorrhoids are swollen veins in the lowest part of your rectum or anus. They can cause painful lumps around your bottom that might bleed and itch. They’re thought to be worsened by constipation and straining to go to the toilet. Eating more fibre helps soften the stool and reduces your risk of piles. Try to include more soluble fibre from oats, fruits and legumes. 3. Makes you feel fatigued Low-fibre diets tend to include more processed foods, which are much higher in sugar. This causes your blood sugar levels to rapidly rise and fall. A similar pattern is experienced with energy levels: quick bursts of energy followed by fatigue and tiredness. Choose fibre-rich wholegrains for a slower release of sugars into the bloodstream, which will balance your energy levels. Plus, fibre has the added benefit of improving the quality of your sleep. 4. Gives you bumpy eyelids Soluble fibre (the kind found in oats, beans and fruit) acts like a sponge, soaking up excess cholesterol and getting rid of it with other waste in your stools. If you aren’t eating sufficient fibre to carry out this function, you might find your cholesterol levels are on the rise. Among the symptoms of high cholesterol are yellowish patches on the skin or bumpy eyelids. However, ask your GP for a blood test for reliable detection. Check out our guide on cholesterol testing. 5. Causes bad breath Bad breath can arise from poor digestion or more chronic gut-related issues. Often a lack of bowel movements can be traced to a low-fibre diet. Constipation-related halitosis is a sign of a medical condition and can be indicated by the smell of excrement on the breath. 6. Can lead to weight gain Fibre helps you to feel fuller for longer. Without it, you might find yourself snacking more – and grab-and-go snack foods tend to be ultra-processed and therefore higher in sugar and fat. Without fibre, you’re less likely to feel satisfied, so it’s easy to overeat, leading to unwelcome weight gain. 7. Causes mood swings Fibre slows down how quickly you absorb sugar into your bloodstream. This means that, without fibre, blood sugar levels can rise quickly after eating and crash shortly after, leaving you feeling tired and cranky. You’re more likely to reach for another quick fix and the cycle continues. Research has also shown low dietary fibre is linked to an increase in anxiety and depression. 8. Gives you spots Believe it or not, fibre even plays a role in your complexion. A low-fibre diet negatively affects the bacteria in the gut, depleting the production of anti-inflammatory compounds, which contribute to a healthy skin barrier via the gut-skin axis. So, when your digestive system isn’t running smoothly, the effects can show in the form of spots, acne or dry, dull skin. 9. Can lead to a painful condition called diverticulitis This one might sound a little scary, but a potential result of insufficient fibre intake can be small pouches forming in the wall of your colon. If these pouches (called diverticula) become inflamed or infected, they can cause severe pain and discomfort. Diverticulitis is more common as we age, but ensuring your diet includes plenty of fibre can help keep things in check. 10. Leaves your gut microbiome out of whack Another slightly scary-sounding one, dysbiosis occurs when the bacteria that live in the gut are out of balance. The gut is home to trillions of bacteria, commonly known as ‘probiotics’. Fibre serves as nourishment for probiotic bacteria to flourish. Without sufficient fibre, probiotic bacteria diminish, leading to a less-diverse gut microbiome. This imbalance, known as dysbiosis, can cause inflammation, digestive issues, fatigue and mood changes. How can I smash the daily 30g target? The good news is, it’s easier than you think to increase your fibre intake and achieve the daily target. That said, if you're not used to eating much fibre, increase your intake slowly – over weeks rather than days – to avoid digestive discomfort. Think about things you can add into your current diet, rather than taking things away. For example, swap white bread for wholegrain or granary; add some berries or a chopped apple to your breakfast cereal; snack on nuts, unsalted popcorn or veg sticks; and chuck in an extra handful of vegetables or legumes to your meals. Set yourself a challenge to reach a minimum of five-a-day or 30 plants per week to ensure a wide variety of foods (and types of fibre). Your body will thank you! Enjoyed this? Now read: What is fibre? 10 cheap ways to get enough fibre Does diet affect gut health? How to improve your digestion Top 15 probiotic foods to support gut health This page was reviewed on 30 October 2025 by Kerry Torrens. Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects, and corporate wellness packages. Alongside trying to grow more of her own fruit and veg at her allotment, Jo works as a Nutritionist and Health Coach for Second Nature. She has contributed articles to a number of nutrition websites, including BBC 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.
The nutrients every man over 40 should care about
The right nutrition can keep your body, mind and even your hair in good condition. These are the seven nutrients which experts recommend for your 40s and beyond.
You might still be at peak fitness and in great health, but several wellbeing risks come into sharper focus for most men over 40, from nutrient deficiencies to the dreaded middle-aged spread. The right approach to your diet – and a few key nutrients in particular – can ward off the worst effects and keep you feeling your best. “As a man ages, he’ll need to think more about his metabolic health,” says registered nutritional therapist, Layla Gordon. “It becomes especially important to keep blood sugar in balance, and find ways to reduce cholesterol and visceral fat. Some approaches to this include eating a Mediterranean diet, reducing intake of ultra-processed foods (UPFs) and time-restricted eating.” What to consider if you want to lose weight or improve health We will identify some of the nutrients that target specific aspects of your health – but we need to set out some general dietary rules first. “Reducing UPFs is important because a diet that’s high in these foods can cause nutritional deficiencies and changes in the gut microbiome and lining,” says Gordon. “Men over 40 have an increased risk of cardiovascular disease, and UPFs are known to cause obesity, inflammation, pre-diabetes and other cardiovascular risk factors. So, I recommend reducing your UPFs intake to no more than 7-10% of calories per day.” As well as cutting out highly processed foods, you might need to reduce your portion sizes. According to Gordon, this depends on factors including how active your lifestyle is, your metabolic health, and how your body stores fat. “Men over 40 tend to accumulate fat around the middle, especially visceral fat which is stored around the organs, and it’s very important to keep this fat to a minimum,” says Gordon. “If your waist is increasing, that’s a sign to reduce overall and visceral fat, and reducing portion sizes is likely to play a part in the weight loss needed.” 7 nutrients you need as a man over 40 Lycopene: friend to the prostate Young men tend not to pay much attention to the prostate – an important gland which dwells in the hinterlands of the male reproductive system. It should be near the top of our wellbeing checklist, as the prostate is the locus of several health conditions including prostate cancer, which directly affects one in six men in the UK. According to nutritionist, Holly Dunn, one important nutrient to target for better prostate health is lycopene. “It’s a type of carotenoid, which is a class of fat-soluble plant-derived pigments that give fruits and vegetables their vibrant colours,” Dunn explains. “It is responsible for the red and pink colours in foods like tomatoes, watermelon and pink grapefruit.” There are many potential benefits to getting enough lycopene including improvements to your cardiovascular and cellular health, but the nutrient is particularly notable for its link to the prostate. “Lycopene accumulates in the prostate and is strongly linked to reduced risk of prostate cancer in observational studies,” says Dunn, “and it may also help manage symptoms of an enlarged prostate (benign prostatic hyperplasia) and support healthy prostate function.” According to Dunn, the best dietary sources of lycopene are cooked tomato products such as canned tomatoes, tomato sauce, tomato juice, tomato purée and tomato paste. “These are the most bioavailable sources because heat processing makes the lycopene easier for our body to absorb,” she says. “Consuming these foods with a small amount of fat (like olive oil) can further enhance absorption, as lycopene is a fat-soluble compound.” If you’re not keen on tomatoes, you can look to alternative (but less potent) lycopene sources such as watermelon, pink grapefruit, guava and apricots. Zinc: guardian of masculinity At some point between the ages of 30 and 40, most men’s testosterone levels begin to decline at a rate of about 1% per year. This hormone is important to our body composition, fertility, energy levels and mood. “Zinc increases testosterone, so taking on more of this nutrient can arrest the decline,” says Gordon. “Supplements are cheap but you can get zinc from high-quality proteins including seafood, grass-fed meat and organic eggs. Weight-bearing exercises will help with testosterone levels, too,” she adds. Omega-3: lifter of gloom It’s a sad fact that men in their forties have an elevated risk of mental illness. The 40-44 bracket has the highest suicide rate of any age (or gender) group in the UK. As well as leaning on tools like counselling, exercise and talking to friends or support groups, we can also look to our diet for a helping hand towards better mental health. “Focus on good fats, nuts, seeds, eggs, olive oil, berries and leafy veg, as these foods support brain health,” says Gordon. “Omega-3 is particularly helpful, as it is anti-inflammatory and can help calm the mind.” Good sources of this fatty acid include salmon, mackerel and walnuts. Meanwhile, Gordon recommends cutting down on foods linked to inflammation, which is associated with numerous mental illnesses. These foods include sugars, sweeteners, artificial additives and low-quality meats. Iron, B12 and protein: nourishers of hair By the age of 50, over half of men will have experienced at least some degree of hair loss or thinning. This is often down to genetics, but nutrition may help with certain types of hair loss. “Men over 40 most commonly experience androgenetic alopecia (male pattern hair loss), which is hormonally driven and not treatable through nutrition alone,” says Marta Teixeira, certified trichologist and CliniHair founder. “However, a type of hair loss called telogen effluvium (TE) can be triggered by deficiencies of nutrients including iron, or very low calorie intake. In men over 40, this is particularly relevant as the efficiency of nutrient absorption declines with age, and chronic conditions or medications can further deplete essential nutrients.” If you suspect that a nutritional deficiency could be affecting your hair health, Teixeira advises following a balanced, whole-food diet targeting specific nutrients. “Ferritin levels below 40 micrograms per litre of blood are associated with hair loss, while optimal levels for hair growth appear to be >70 μg/L, so you may benefit from increasing your iron intake,” she says. “Vitamin B12 deficiency can cause diffuse hair loss and is often overlooked, particularly in men with malabsorption issues or dietary restrictions, while inadequate protein intake compromises hair structure and may lead to TE hair loss in severe cases.” Fibre: supporter of digestion Fibre is key for digestive health as many types (especially soluble) are fermented by gut bacteria, this creates small molecules called short-chain fatty acids that nourish the gut lining. It’s also known to reduce constipation, improve heart health and reduce the risk of colon cancer, so adding more fibre to your diet is surely worth the additional farts it might provoke. A reminder that gas is a normal side effect to your digestive system working. “Look at increasing your diversity of fruits and veg to give you different types of fibre,” Gordon advises. “Aiming for a colourful array, including dark purples, reds, yellows and oranges is a good way to increase your intake of beneficial nutrients that are anti-inflammatory and gut-bacteria-loving.” Looking after yourself now is key Everyone meets their share of challenges by the age of 40 – but we also have opportunities to stay fitter, happier and healthier. Upping your intake of nutrients like lycopene, zinc, omega-3 and fibre will help tip the balance towards the positive. The ground rules we’ve mentioned above are important. Be mindful of your waist, portion sizes and the proportion of UPFs in your diet to ensure you have a healthy basis to build your diet around. Men are sometimes said to be reluctant towards self-care – whether that means going to an appointment, opening up about mental health or making dietary changes. But ultimately, the better we look after ourselves, the more we can do for those around us. Eating some tasty, healthy food surely isn’t a bad place to start. Now try... What is a balanced diet for men? What do my cholesterol numbers mean? 10 healthy ways to lose belly fat 20 everyday habits harming your health What to eat for your age 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.
The 20 healthiest green vegetables (and their benefits)
Discover the top 20 healthiest green vegetables, from kale to spinach. Learn their nutrition facts, health benefits, and delicious ways to enjoy them
On trend and with a reputation as a super food, kale and other leafy greens are versatile, nutritious and have a heap of health benefits too. Read on to discover our top 20 healthiest green vegetables, including their nutritional contribution, their specific health benefits as well as plenty of ways to enjoy them. Getting more greens on your plate is a surefire way to improve your health, not only are these tasty vegetables nutrient-rich, contributing vitamins, minerals and fibre, they can help support your health in a number of ways, including: Promoting a healthy balance of gut bacteria to support digestive health Strengthening immunity Promoting healthy bones Being low in calories, so good for the waistline. Packed with protective plant compounds (antioxidants) that help support the heart and protect cells from damage. Discover our full range of health benefit guides and check out some of our favourite vegetable recipes like kale caesar salad and salmon & broccoli cakes with watercress, avocado & tomato salad. 20 healthiest green vegetables and their benefits 1. Watercress An 80g (raw) serving of watercress contains: 18 kcal/75 kJ 2.4g protein 0.8g fat 0.3g carbohydrates 1.2g fibre 136mg calcium 1.8mg iron 36mcg folate 49.6mg vit C Watercress is an aquatic leafy green that’s often overlooked. However, as a member of the cruciferous family, it’s packed with compounds called isothiocyanates which may help protect against cancer. Watercress is also loaded with antioxidant plant compounds, that may play a role in combatting the chronic diseases associated with ageing. Discover the health benefits of watercress Get inspired with these delicious recipes: Peppered mackerel & new potato watercress salad Lamb meatballs with watercress dressing 2. Pak choi An 80g serving (steamed) of pak choi provides: 11 kcal/46 kJ 1.2g protein 0.1g fat 1.5g carbohydrate 1.6g fibre 64mcg folate A member of the brassica family, pak choi is rich in the same protective compounds as broccoli and cauliflower, this means it offers similar protective benefits. Pak choi is also a great source of folate as well as potassium and vitamin C. Try these tasty ways with this vegetable: Glazed greens Steamed pak choi Steamed fish & pak choi parcels 3. Chard An 80g (boiled) serving of chard contains: 16 kcals / 67 kJ 1.5g protein 0.1g fat 2.6g carbohydrate 440mg potassium 80mcg folate With fewer calories and more magnesium than kale, chard (also known as Swiss chard) is an unsung hero. It contributes iron and vitamin C. Don’t discard the stems because they’re a good source of heart-healthy potassium. Use chard in these delicious recipes: Chard, sweet potato & peanut stew Quick braised chard & lentils Quick chickpea & chard tamarind curry 4. Spinach An 80g (raw) serving of spinach contains: 20 kcal/82 kJ 2.2g protein 0.6g fat 1.3g carbohydrates 2.2g fibre 136mg calcium 1.68mg iron 91mcg folate Spinach has long been regarded as a plant that can restore energy, increase vitality and improve the quality of your blood. However, although spinach is rich in non-haem iron, it is not readily absorbed in the gut. That’s because high levels of oxalic acid, found in spinach, inhibits our ability to absorb the iron. Lightly cooking or wilting the leaves can help minimise these effects as well as eating spinach with a source of vitamin C such as oranges or peppers. If you do wilt spinach, don’t be tempted to squeeze out the excess liquid because this will be rich in water-soluble vitamin C and the B group vitamins. Discover the health benefits of spinach. Use up that bag of spinach in your fridge in our spinach pancakes, spinach & courgette lasagne, and tomato & spinach kitchari. 5. Cavolo nero An 80g serving (boiled) of cavolo nero contains: 19 kcals / 80 kJ 1.9g protein 0.9g fat 0.8g carbohydrate 3.3g fibre 128mg potassium 120mg calcium 69mcg folate 57mg vitamin C Cavolo nero (also known as black kale) is the pigmented cousin of curly kale. It adds bite and colour to most dishes, as well as an impressive nutrient line-up including the carotenoid lutein which supports eye health, as well as vitamins C and K. Give it a try with our braised cavolo nero, Moroccan chickpea, squash & kale stew and our cavolo nero pesto. 6. Kale An 80g serving (raw) of kale contains: 26 kcals / 112 kJ 2.7g protein 1.3g fat 1.1g carbohydrate 3.3g fibre 360mg potassium 104mg calcium Often called a ‘superfood', kale contains twice the vitamin C of spinach (although spinach has twice the vitamin E). It’s a useful source of plant-based calcium, needed for strong bones and teeth, and its low levels of oxalate makes the calcium more available for absorption. Discover the health benefits of kale. Enjoy kale in these delicious recipes kale pesto, kale crisps and spiced black bean & chicken soup with kale. 7. Rocket An 80g (raw) serving of rocket contains: 14 kcal / 59 kJ 2.9g protein 0.3g fat 1.4g fibre 173mg calcium 70mcg folate 16mg vitamin C Rocket (or arugula) provides a pepperiness to dishes, as well as a slight spice and mustard note. The green leaves are rich in chlorophyll, amino acids and vitamins C, B, E and K. Try our shaved fennel & rocket salad, rocket pesto and our egg rocket pizzas. 8. Purple sprouting broccoli An 80g serving (boiled) contains: 15 kcals / 64 kJ 1.7g protein 0.5g fat 1.0g carbohydrate 2.5g fibre 136mg potassium 88mg calcium 112mcg folate 35mg vitamin C Purple sprouting broccoli contains a plant compound called sulphoraphane, that may help prevent cancer as well as other chronic conditions like heart disease and diabetes. Purple sprouting broccoli is rich in vitamin C and folate. Read more about the health benefits of purple sprouting broccoli Check out these delicious recipes: Sesame salmon, purple sprouting broccoli & sweet potato mash Purple sprouting broccoli, jersey royal, burrata & anchovy salad Roasted purple sprouting broccoli with feta & preserved lemon 9. Broccoli An 80g portion broccoli (boiled) provides: 22 kcals/96kJ 2.6g protein 0.4g fat 2.2g carbohydrates 2.2g fibre 478mcg carotene 35mg vitamin C The brassica family of vegetables, including broccoli and cabbage, contain a plant compound called indole-3-carbinol (I3C), this helps balance hormones by regulating oestrogen levels. As a consequence I3C has shown promise in reducing the risk of oestrogen-induced breast and reproductive cancers in both women and men, although more studies are needed to clarify this. Discover the health benefits of broccoli. Use up the broccoli in your fridge by making these tasty recipes: Stir fried chicken with broccoli & brown rice Quinoa, squash & broccoli salad Sesame salmon, purple sprouting broccoli & sweet potato mash 10. Brussels sprouts An 80g portion of brussels sprouts (boiled) provides: 28 kcals/122 kJ 2.3g protein 1.0g fat 2.8g carbohydrates 3.3g fibre 256mcg carotene 88mcg folate 48mg vitamin C As well as supplying more essential nutrients per calorie than most other veggies, brussels sprouts are especially rich in the plant compound, called kaempferol. This antioxidant has been studied for its many health-promoting properties, including its benefits for heart health. If possible, microwave or steam, rather than boil your sprouts, this helps retain as much as twice their nutritional goodness. Discover the health benefits of brussels sprouts. Enjoy sprouts in our flavoursome recipes, including: Chicken tagine with spiced brussels & feta Boxing Day sprout pad Thai Check out our how to cook brussels sprouts guide. 11. Green cabbage An 80g serving (boiled) of green cabbage provides: 14 kcal/56 kJ 1.2g protein 0.2g fat 1.8g carbohydrates 1.8g fibre 32mcg folate 36mg vitamin C Whether cooked or raw, cabbage offers a crunch, is low in calories, a good source of vitamin C and provides a useful dose of fibre. Get adventurous with cabbage and try these recipes: Cabbage soup Italian-style roast cabbage wedges with tomato lentils Roast Savoy cabbage with lemon 12. Avocado An 80g portion of avocado contains: 152 kcal/627 kJ 1.5g protein 15.6g fat 1.5g carbohydrates 3.6g fibre 360mg potassium 2.56mg vitamin E Technically a fruit, just half an avocado makes one portion of your five-a-day. They’re an excellent source of monounsaturated fat, vitamin E and a good source of folate – all of which benefit the heart. Avocado also supplies more soluble fibre than most other fruit and contains a number of useful minerals including iron, copper and potassium. Discover the health benefits of avocado. Use avocado to make our burrito bowl with avocado & chipotle black beans, our green goddess avocado salad and quick chicken hummus bowl. 13. Asparagus An 80g portion of asparagus (boiled) provides: 21 kcal / 88 kJ 2.7g protein 0.6g fat 1.1g carbohydrates 1.5g fibre 176mg potassium 311mcg carotene 138mcg folate 8mg vitamin C Asparagus is one of a number of vegetables that act as a prebiotic, this means they act as a food for the beneficial bacteria which live in our digestive tract, and help these bacteria thrive and increase in number. Asparagus is exceptionally high in folate and makes a useful contribution to your iron intake, too. The characteristic taste and smell of asparagus is thanks to a compound called asparagusic acid, these sulphur-containing compounds help support the liver and fight inflammation. Find inspiration with these delicious asparagus recipes: Asparagus soup One pan salmon with roast asparagus Asparagus & new potato frittata Learn how to cook asparagus with our practical guide. 14. Lettuce An 80g serving contains: 9 kcals / 38 kJ 1.0g protein 0.1g fat 1.1g carbohydrates 1.2g fibre 178mg potassium 48mcg folate Super hydrating and a useful source of electrolyte minerals including calcium, magnesium and potassium. Think beyond a basic salad and try our steak lettuce cups, our cucumber, pea & lettuce soup and our cod with bacon, lettuce & peas. 15. Peas An 80g (cooked) serving of peas contains: 63 kcal/263 kJ 5.4g protein 1.3g fat 8.0g carbohydrates 4.5g fibre 184mg potassium 104mg phosphorus 1.2mg iron Don’t let their small size fool you, peas are a nutrient powerhouse. Not only a source of protein, they contain minerals, including magnesium and potassium, which help manage blood pressure. Peas are also rich in fibre, which supports digestive health and fuels beneficial gut bugs. Much of the fibre content is in the form of soluble fibre, which may alleviate constipation. Eating adequate amounts of dietary fibre is associated with a reduced risk of a number of conditions, including obesity, type 2 diabetes, heart disease and cancer. Discover the health benefits of peas Celebrate the humble pea with our tasty recipes: Herby broccoli & pea soup Cauliflower, paneer & pea curry Smashed peas on toast 16. Fennel An 80g serving (raw) of fennel provides: 10 kcal/40 kJ 0.7g protein 0.2g fat 1.4g carbohydrates 2.6g fibre 352mg potassium Perhaps less popular than it should be, fennel is good source of fibre and potassium. It has a mildly sweet note with a distinct anise-like flavour, making it a delicious addition to numerous recipes. Read more about the health benefits of fennel. Give it a go with our barbecued fennel with black olive dressing, cannellini bean & fennel ragu and our spicy prawn & fennel chickpeas. 17. Green beans An 80g serving (boiled) of green beans provides: 21 kcal/86 kJ 1.7g protein 0.2g fat 3.2g carbohydrates 3.3g fibre 46mcg folate Green beans are in season from July until the end of September and are a great choice for late summer salads or sides. They’re fibre-rich and offer a variety of nutrients including B vitamins, K and E. Try our favourite recipes: Green beans with mustard, lemon & mint Green bean casserole Fry bodi 18. Broad beans An 80g portion of broad beans (boiled) provides: 38 kcals/163 kJ 4.1g protein 0.6g fat 4.5g carbohydrates 5.8g fibre 26mcg folate 16mg vitamin C Broad beans are a useful source of nutrients and minerals including iron, manganese and potassium, as well as the B group of vitamins that help support nerve and brain function. They’re rich in fibre, including resistant starch, which our good gut bugs enjoy as a food source. Broad beans are rich in plant compounds that have protective antioxidant effects and including them regularly in your diet may help support your immune system and manage blood sugar levels. Broad beans also contain L-dopa, a compound and precursor to the brain chemical dopamine. L-dopa is used by medical professionals in the treatment of Parkinson’s, and there have been some suggestions that consuming broad beans may be helpful for those with mild symptoms. Try our simple broad bean recipes, including: Broad bean shakshuka Chicken skewers with broad bean hummus Lemony broad beans with goat's cheese, peas & mint 19. Celery An 80g (raw) serving of celery contains: 6 kcals / 24 kJ 0.4g protein 0.2g fat 0.7g carbohydrates 1.2g fibre 256mg potassium Although celery has a high water and fibre content, it contains numerous vitamins, minerals and plant compounds including flavonoids. These support heart health, liver function and may help manage blood sugar levels. Discover the health benefits of celery. Try our simple celery recipes, including celery soup, celery juice and roast chicken with braised celery hearts. 20. Cucumber A 50g cucumber (¼ medium) serving contains: 15 kcal/318 kJ 0.7g protein 0.1g fat 3.6g carbohydrates 1.1g fibre 92.5g water 16.4mcg vitamin K 147mg potassium 16mg calcium Technically a fruit, cucumbers are a great addition to your diet. They help support your hydration levels and contain several antioxidants that reduce cell damage, including tannins, polyphenols and flavonoids. These antioxidants work to protect cells from free radical damage. Incredibly versatile, cucumbers can be added to smoothies or juices, included in a snack, added to salads and sandwiches and even pickled. Discover more healthy benefits of cucumber. Try these delicious recipes: Chiu chow chilli smacked cucumber Quick pickled cucumbers Overall, are green vegetables good for you? Including green vegetables in your diet can help support a healthy immune system, aid digestion, protect against chronic disease, while also supporting eye and bone health. Green vegetables are versatile, tasty and low in calories, and the leafy, non-starchy greens are low in carbs making them keto-friendly. 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.
Tired all the time? Here's how to find out if you have an iron deficiency and what to do about it
Lost your spark? It could be the foods you’re eating (or not eating!) to blame for low energy and lethargy. Registered nutritionist Jo Williams explains why iron is important for energy, and which foods can be eaten to regain your sparkle.
Are you TATT (tired all the time)? Constant tiredness can be caused by lifestyle factors like stress, poor sleep, burning the candle at both ends or an overwhelming work schedule; equally, it can be down to low levels of key nutrients from your diet. The mineral iron is one such nutrient and is associated with persistent tiredness. Low levels are often referred to as iron deficiency anaemia – a condition that's more common than you might think, with one in five women of reproductive age being iron-deficient. Why do we need iron? Iron is essential for growth and development and plays a critical role in our energy levels because it forms part of haemoglobin, the oxygen-carrying compound found in red blood cells. In this way, iron carries oxygen from our lungs to the rest of the body, including our muscles and brain. Our cells need this oxygen to convert food to energy. Iron also forms an important co-factor in the enzymes involved in manufacturing energy. Iron is involved in muscle function, DNA synthesis and supporting our immune defences. We obtain most of the iron we need from our diet, and our body carefully monitors iron levels, absorbing more when our need is high and less when our stores are good. We can be low in iron for a number of reasons, including not eating properly, not absorbing enough from the food we do eat or losing iron through blood loss. Check out our vitamins and minerals information hub to learn more about key nutrients, from whether you’re getting enough vitamin D to the top 10 healthiest sources of vitamin C, plus vital minerals you need in your diet. How much iron do we need? Our iron requirements vary through life, depending on age, gender and life stage; genetic conditions may also influence our iron requirements. If you’re a menstruating woman who experiences heavy periods, you may have a supplementary requirement – but always check with your GP first. In the UK, the Nutrient Reference Intake (NRI) are as follows: Women of reproductive age: 14.8mg iron per day, with an additional requirement during pregnancy Non-menstruating women: 8.7mg per day Men: 8.7mg per day Adolescents aged 11-18 years: 14.8mg (girls) and 11.3mg (boys) per day Children aged seven to 10 years: 8.7mg per day Children aged four to six years: 6.1mg per day Children aged one to three years: 6.9mg per day Who is most risk of iron deficiency anaemia? In the UK, iron deficiency is common, particularly so among infants under two, teenage girls, pregnant women and the elderly. According to UK government surveys, the majority of women and girls of menstruating age, especially those from low-income households, do not meet their dietary target. In addition to this, low levels of iron is a common finding among endurance athletes, especially runners; this is because the physical strain of their sport can change iron balance and the markers related to iron status. How do I know if I have iron-deficiency anaemia? As your iron stores dwindle, your body's ability to produce healthy red blood cells will reduce, too. This results in low numbers of red blood cells circulating in the blood, and is often referred to as iron-deficiency anaemia. You may experience symptoms such as: • weakness • fatigue • pale complexion • breathlessness • heart palpitations • increased susceptibility to infection • difficulty concentrating In order to diagnose iron-deficiency anaemia, your GP will request a full blood count to assess red blood cells and a ferritin test to measure iron stores. Can we have too much iron? Haemochromatosis is a specific genetic disorder that causes iron to build up over time, leading to excessive levels. If you have a family member with haemochromatosis, you should be screened to determine if you are at risk. It is hard to diagnose, but one of the symptoms is fatigue. If you're feeling tired all the time, it is recommended that you go to your GP and have a blood test before taking iron supplements. Read more about this condition at the NHS website. What factors may cause iron deficiency? There are a number of factors that might suggest your iron levels to be low, including: • Blood loss due to heavy periods, peptic ulcers, haemorrhoids or through donating blood • Increased needs, such as pregnancy or periods of rapid growth, like childhood and adolescence • Inadequate amounts in your diet – although many plant foods provide iron, it's harder to absorb, so be mindful of this if you follow a vegan or plant-focused diet • Poor absorption – lower levels of stomach acid (caused by atrophic gastritis, a condition that is common in the elderly; chronic diarrhoea or prolonged use of antacids) may reduce your ability to absorb iron Do some foods interfere with iron absorption? Some naturally occurring compounds found in certain foods and drinks are known to inhibit the absorption of iron. These include: • tannins found in caffeinated and decaffeinated tea, as well as red wine • phytates in wheat, beans, peas and lentils, as well as peanuts • oxylates in foods like spinach, nuts, chocolate, parsley and rhubarb • casein and certain forms of calcium in dairy foods, including yogurt, cheese and milk • phosvitin found in egg yolk How can I ensure iron levels are adequate during my pregnancy? Some mums-to-be do not meet the increased need for iron during pregnancy – if you're concerned, please consult your GP or midwife. Pregnant women should avoid some foods naturally rich in iron, like liver and any related products (liver pâté), as these can contain high levels of vitamin A, which may be harmful to a developing baby. Which foods are a source of iron? There are two forms of iron found in food: haem iron, from animal foods, which is easier for us to absorb non-haem iron, found in plant-based foods Vitamin C helps promote iron absorption, so combining vitamin C-rich foods like peppers with those supplying iron, like lentils, may help support iron absorption. Using cast-iron cooking pans may also help support your iron intake. Rich sources of animal-based (haem) iron 1. Liver 2. Beef 3. Lamb 4. Venison 5. Chicken, especially the dark meat, such as thighs 6. Clams, mussels and oysters 7. Eggs Rich sources of plant-based (non-haem) iron 8. Beans and pulses, including kidney beans, pinto beans, lentils and chickpeas 9. Leafy green vegetables, such as watercress and kale 10. Dried figs and apricots 11. Oatmeal and rye 12. Brewer's yeast 13. Soybeans and foods made from them, including tofu 14. Blackstrap molasses 15. Quinoa If you think you may have iron-deficiency anaemia, talk to your GP before supplementing to ensure it is appropriate for you to do so. Recipes that are high in iron Liver & bacon sauté with potatoes & parsley Chicken liver & chorizo salad Mussels with tomatoes & chilli Speedy spaghetti with clams Chinese-style noodles with tofu & hazelnuts Chickpeas & roasted veg tagine Moroccan lamb with apricots, almonds & mint Rosemary balsamic lamb with vegetable mash Pork with pears, prunes & verjuice Puy lentil salad with soy beans, sugar snap peas & broccoli Lemony rice & peas Moroccan harira Seven-cup muesli Tofu & spinach cannelloni Quinoa chilli with avocado & coriander Enjoyed this? Now read: Iron-rich food for vegetarians Five nutrients every woman needs Balanced diet for pregnancy Food and hormones – what to eat during your period What to eat during your menstrual cycle If your GP or medical practitioner advises an iron supplement check out our review of the best iron supplements. This content was updated on 31st October 2025 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 BBC 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.
The seeds of the cannabis plant have more health benefits than you might realise
Nutritious and healthy, hemp seeds are a valuable source of plant protein, healthy fats and essential vitamins and minerals. With a mild, nutty flavour, these little seeds are a versatile ingredient, but are they worthy of their 'superfood' status? Read on to learn more. What are hemp seeds? In both Chinese and European cultures, hemp has been an important source of nutrition for thousands of years. Technically the nut of the hemp plant (Cannabis sativa), hemp seeds, as they are popularly known, don’t have the same narcotic effects as cannabis (marijuana) although they contain trace amounts (less than 0.3%) of tetrahydrocannabinol (THC), the psychoactive substance found in the parent plant. Hemp ‘hearts’ are the inner part of the shelled seeds and are softer in texture with a similar nutrient value, but less fibre. Nutritional profile of hemp seeds (shelled) 1 tablespoon (10g) provides: 57Kcal/238KJ 3.2g protein 5.0g fat 0.5g saturates 3.7g polyunsaturates 0.5g monounsaturates 0.9g carbohydrates 0.2g sugars 0.4g fibre Much of the fibre in hemp seeds lies in the outer hull of the seed, although even when shelled, the seeds contribute some dietary fibre. Hemp seeds are also a useful source of fat-soluble vitamins A, D and E as well as minerals including calcium, magnesium and potassium. The health benefits of hemp seeds may include: Valuable source of plant-based protein Favourable poly-unsaturated fat content Source of protective antioxidants May support the heart May reduce the symptoms of menstrual tension or menopause May support healthy skin Discover our full range of health benefit guides including the benefits of flaxseeds and the benefits of CBD oil. Top 6 benefits of hemp seeds 1. Valuable source of plant-based protein Providing all nine essential amino acids, hemp seeds are both a rich source of protein and a complete one. About 25% of the calories supplied by hemp seeds come from protein and, weight for weight, they provide similar amounts to beef or lamb. They also provide a highly digestible form of protein, meaning it's easy for us to break down and absorb. Hemp owes its impressive protein content to two distinct proteins – albumin, which is also found in egg white, and edestin, a protein similar in structure to that found in the human body, and rich in the amino acid arginine. Removing the shell of the hemp seed improves the protein content by reducing anti-nutrients, like phytic acid, which may hinder our absorption. 2. Favourable poly-unsaturated fat content Hemp seeds have a favourable poly-unsaturated fatty acid content, providing both alpha-linolenic acid (an omega 3 fatty acid) and linoleic acid (omega 6). These fatty acids are essential for the human body, as they cannot be made by it and must be obtained through the diet. For optimal health we need to maintain an appropriate ratio between these essential fats, as omega-6 in excess can have pro-inflammatory effects, while omega-3 is considered anti-inflammatory. The oil from hemp seed contains over 70% poly-unsaturated fatty acids and offers an optimal ratio of 3:1 (linoleic acid to alpha-linolenic acid). 3. Source of protective antioxidants Hemp seeds are a source of protective plant compounds, including polyphenols and flavonoids, these have an antioxidant effect protecting the cells and tissues of the body from a damaging process called oxidation. Hemp seeds also contain antioxidant vitamins, such as vitamin E, which helps protect its fatty acid content from going rancid. 4. May support the heart The beneficial ratio of unsaturated fats combined with being a source of the amino acid arginine, makes hemp seeds a useful addition to a heart-healthy diet. This is because arginine is converted to nitric oxide in the body, which relaxes blood vessels, improves blood flow and may help lower blood pressure. 5. May reduce the symptoms of menstrual tension or menopause The health benefits of hemp seeds for women have been frequently raised but rarely studied. The results from one animal study suggested hemp seeds may improve menopausal and premenstrual symptoms, including those relating to low mood and depression-like states. 6. May support healthy skin A 2005 study in which hemp seed oil was added to the diets of people with atopic dermatitis, appeared to improve the clinical symptoms of the condition. How to eat hemp seeds Hemp seeds can be purchased in their shelled, ground or split form from health food stores, supermarkets or on line. Add them to your diet by sprinkling on breakfast cereal or yogurt, add to a smoothie, use in baking such as our vegan date & walnut flapjacks, top a salad or make a home-made hemp ‘milk’. A typical serving is about 1-3 tablespoons per day. Need more ideas? Try hemp seeds in our nuts and seeds granola, dairy-free pancakes or our nut and raisin protein balls. Are hemp seeds safe for everyone? Although hemp seeds contain only trace amounts of THC, athletes and competing sports people should be aware that consuming them may lead to a failed drugs test. There is also limited clinical research to support the safety of hemp seeds both for those taking prescribed medication and for women who are pregnant or breastfeeding. Interestingly, hemp seeds are reported to have a low allergenicity, because no major allergens have been identified in the seed. Nevertheless, some allergic reactions have been recorded and there may be a risk of cross-reactivity to hazelnut. Overall are hemps seeds good for you? Hemp seeds may be enjoyed as part of a varied, balanced diet, however, it’s worth bearing in mind that some of the studies supporting hemp’s benefits are conducted using extracts of hemp, this makes them less comparable in a real-life context. Nevertheless, the protein in hemp seeds offer remarkable nutritional value and the oil content is a rich source of beneficial poly-unsaturated fatty acids as well as protective plant compounds. Enjoyed this? Read more of our health guides: Can you 'overmaxx'? The truth about how much fibre you REALLY need 15 best vegan protein sources The best supplements, tried and tested Do supplements work? How to get the most out of supplements Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT 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. 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.
Check out this all-natural way to boost your electrolytes
Electrolyte supplements are all over social media, but did you know you can naturally restore your electrolytes without spending big on products?
Electrolytes are essential minerals that we need to maintain our hydration levels and for our muscles to work optimally. If you’re already eating a varied, balanced diet, you should be getting electrolytes from the food and drinks you consume, but if you’re a keen exerciser or you’ve been unwell, you may need a boost. One of the best ways to restore electrolytes is to drink coconut water because it’s a natural source of minerals, including potassium, calcium and magnesium. With a slightly sweet flavour, coconut water is highly palatable and some studies even suggest it may be as useful as a sports drink for rehydration. Read on to discover more… What is coconut water? Coconut water is the clear liquid found inside green, immature coconuts. The young coconuts are favoured for their water as it is tastier, more plentiful in volume and easier to access. Varieties of coconut yield slightly different flavours, depending on where they are grown. Coconut water differs in its taste and nutrition to coconut milk and oil, both of which are made from the flesh of the coconut. When buying coconut water, look for a product made with 100% coconut water, with no added sugars (such as fructose). Benefits of coconut water include: Natural way to restore electrolytes May have protective properties May help manage blood sugar levels May help manage blood pressure May help prevent kidney stones May be as effective as a sports drink May support exercise performance Discover our full range of health guides including the health benefits of coconut milk, how healthy coconut oil really is and the benefits of coconut flour. Top health benefits of coconut water 1. Natural way to restore electrolytes Coconut water is a natural source of electrolytes, including potassium, magnesium and calcium, with some sodium, although at low levels. Some of us, especially those who are keen exercisers don’t always get enough of these important electrolytes, so we may need to replenish them. In terms of our health, electrolytes play a key role in supporting our heart as well as our skeletal and muscle function. It’s worth saying that although a 100ml serving of coconut water may contribute anywhere between 165-250mg of potassium, when you compare this to an average avocado, banana or potato it’s not a large amount. So don’t forget to include the plentiful supply of other potassium-rich foods that are likely to be cheaper and more readily available than coconut water. 2. May have protective properties Research using animal models suggests that coconut water contains compounds that have a protective antioxidant effect. Two of the plant compounds that have these effects are shikimic acid and caffeic acid, and the benefits they give appear to range from decreased cholesterol markers to improvements in liver health. That said, to date there have been no human studies to replicate these findings, so it’s too early to say whether the same benefits may be relevant for us. 3. May help manage blood sugar levels Animal studies suggest that coconut water may help manage blood sugar levels and reduce the damaging effects of a process called oxidative stress associated with conditions like diabetes. Being a source of magnesium may also contribute to coconut water’s benefits, because magnesium helps manage blood sugar levels, especially among those with diabetes. Again, although animal studies appear encouraging, more research is needed to evaluate these effects in humans. 4. May help manage blood pressure Thanks to its potassium contribution, coconut water may be useful for lowering blood pressure, in those with high blood pressure, but more research is needed to validate these findings. 5. May help prevent kidney stones Adequate fluid intake is important to avoid kidney stones; these stones are created when compounds like calcium and oxalate combine to form crystals. Studies suggest that drinking coconut water not only reduces the number of stones, but may prevent them from sticking to the kidneys and urinary tract. 6. May be as effective as a sports drink Some believe coconut water is on a par with the electrolyte balance found in many isotonic sport drinks. This is because it contains carbohydrate in the form of glucose (a simple sugar) combined with electrolyte minerals like potassium and sodium – two key components typically found in commercial sports drinks. That said, sodium levels will be lower in coconut water, this suggests it may not be the ideal choice if you partake in prolonged and extensive activity. As a source of electrolytes, coconut water may be a useful post-exercise drink; however, given the research to date is inconsistent, most recreational exercisers are likely to achieve as much benefit from plain water. More controlled studies involving humans are needed to confirm many of coconut water’s alleged properties, but if you wish to improve hydration while adding an additional source of potassium to your diet, coconut water may be a tasty option. 7. May support exercise performance It has been suggested that consuming coconut water may improve endurance and athletic performance. One study found that drinking coconut water prior to exercise improved the capacity to exercise in a high-temperature environment. Another found that coconut water drunk post-exercise helped rehydrate in a similar way to a carbohydrate-electrolyte sports drink, but failed to have a significant impact on exercise performance. Nutritional profile of coconut water A 100ml serving of coconut water (ready to drink) provides: 18Kcal / 75KJ 0.2g Protein 0.0g Fat 4.5g Carbohydrates 4.1g Sugar 165mg Potassium Commercial products will vary, with sugar levels ranging from 3-7g (about 1 tsp) per 100ml. It’s not unusual for a 330ml serving of branded coconut water to provide over 15g sugar (roughly 3 tsp). Is coconut water safe for everyone? For the majority of people, coconut water is generally recognised as safe. However, if you have renal failure or a kidney condition that requires you to manage your potassium intake, it may not be an appropriate source of regular hydration. Coconut water is also a source of simple carbs, so if you’ve been diagnosed as pre-diabetic or diabetic, check with your GP or registered dietitian before adding significant quantities to your diet. Allergic reactions to coconut are rare – contact dermatitis and sensitisation to the tree pollen is more common. Overall, is coconut water a good source of electrolytes? Yes, if you want to restore electrolytes, coconut water may be a useful addition as part of a varied, balanced diet. This is because it’s a healthier and more natural alternative to many sugary sports drinks. It may also be useful for rehydrating after illness. That said, for those with a kidney condition or who have been advised to manage their potassium or sodium levels it may not be the ideal choice. If you do choose to drink coconut water, check labels and avoid those brands with added sugar. Like this? Now read: 10 best foods to help you stay hydrated How much water should you drink every day? How to stay hydrated on a run Top 5 health benefits of drinking water Top 5 health benefits of lemon water 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.
Fibre is about more than just digestion – it helps your gut, brain and heart too
Find out why fibre is essential for your mental and physical health, impacting everything from your mood to immunity
Fibre is having a bit of a moment. It seems protein has had it's time in the sun and now everyone is talking about fibremaxxing and how to make sure we're getting enough. Quite right too. Fibre is an essential, but often overlooked, component of a healthy diet yet a recent government survey showed that 96 per cent of adults aren't getting enough. Perhaps because people often associate fibre with – to put it frankly – pooing that it's not talked about with quite the same enthusiasm as protein. I think it's about time we changed that. Many of us are aware of the need for fibre, it tends to be relegated to the background. Yet, its role in maintaining both mental and physical health is profound. From supporting heart health and gut function to aiding weight management and even influencing our mood, fibre is a true nutritional powerhouse. In this article, we will explore why fibre is so important, how it benefits various aspects of our health, and how much we should be consuming each day. Next, discover the top high-fibre foods, gut-friendly recipes and what to eat for better digestion. What is fibre? Dietary fibre refers to the parts of plant foods that our bodies cannot digest or absorb. Unlike fat, protein and carbohydrates, which our bodies break down and absorb, fibre passes through our stomach, small intestine and colon. There are two main types of fibre: soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance, helping to lower cholesterol and glucose levels. Insoluble fibre adds bulk to the stool and aids in moving food through the digestive system. Fibre is good for your heart One of the most well-established benefits of fibre is its positive impact on heart health. Cardiovascular disease remains one of the leading causes of death, but adding fibre to your diet can make a difference. Lowers cholesterol Soluble fibre, found in foods such as oats, beans, lentils and apples, has been shown to help lower cholesterol levels by reducing low-density lipoprotein (LDL), or 'bad' cholesterol. It binds to cholesterol in the digestive system and helps remove it from the body. Regulating blood pressure A fibre-rich diet is also associated with lower blood pressure. Studies have found that people who consume more fibre tend to have lower blood pressure, which in turn reduces the risk of heart attacks and strokes. Reduces inflammation Chronic inflammation is linked to a range of heart problems. Fibre from whole grains, fruits and vegetables, appears to reduce inflammation in the body, so supports a healthy heart. Fibre is great for gut health Fibre plays a crucial role in maintaining a healthy digestive system by supporting the gut. It's now commonly known that our gut has a profound effect on everything from our mental health and weight, to digestion, skin and immunity. So, it's vital that we keep our gut healthy, happy and functioning well. Promotes regularity While discussing toilet habits generally makes people uncomfortable, the frequency of your bowel movements is an important indication of your digestive system and overall health. Fibre adds bulk to our stools and helps food pass more quickly through the stomach and intestines, preventing constipation. So, if you're going to the effort of looking after yourself, then eating enough fibre should be top of your list. Supports mental health and mood A healthy gut is associated with improved mood and better brain function. Research has shown that the gut-brain connection plays a role in mental health conditions such as anxiety and depression. By nourishing our gut bacteria, fibre may help us to support and improve our mental wellbeing. Reduces the risk of digestive disorders A high-fibre diet is linked with a lower risk of developing various digestive disorders, including bowel cancer and irritable bowel syndrome (IBS). Fibre and weight loss We are facing a global obesity pandemic due to modern lifestyles and less than healthy food choices. It's not our fault, food has become a thing of convenience and this often means we're reaching for ultra-processed foods which are high in sugar and refined carbohydrates. The good news is that adding more fibre to our diets could be the key. Increases feelings of fullness Fibre-rich foods tend to be more filling than low-fibre foods, helping you feel fuller for longer. This can prevent over-eating and snacking between meals, both of which contribute to weight gain. Soluble fibre, in particular, slows the emptying of the stomach, leading to a prolonged feeling of fullness. Helps with calorie control Many high-fibre foods, such as fruits, vegetables, and wholegrains, provide fewer calories for the same volume of food. This allows you to eat good, satisfying portions without consuming excessive calories, and may even help you to lose weight. Supports blood sugar control Fibre helps slow the absorption of sugar and improves blood sugar levels. Stable blood sugar can help prevent energy crashes and cravings, making it easier to maintain a healthy weight. How much fibre should you eat? Despite the clear benefits, most people in the UK do not consume enough fibre. The NHS recommends that adults should aim for at least 30 grams of fibre a day, yet the average intake is only 20 grams. Good sources of fibre Wholegrain cereals and breads Brown rice and wholewheat pasta Oats and barley Beans, lentils and chickpeas Fruits such as apples, pears and berries Vegetables like carrots, broccoli and peas Nuts and seeds Tips for getting more fibre • Start your day with a high-fibre breakfast such as porridge or wholegrain cereal • Add beans or lentils to soups, stews and salads • Snack on fruit, nuts, or wholegrain crackers instead of processed snacks • Choose wholemeal options when buying bread, pasta and rice • Leave the skin on fruit and vegetables where possible It is important to increase fibre intake gradually and drink plenty of water to avoid digestive discomfort. So, why is fibre important? Yes, fibre is essential for our digestive health and, yes, that means it helps us poo. But it's important for so much more than that. Fibre is a vital component of a balanced diet with benefits for our mental and physical health. From protecting your heart and supporting your gut, to aiding weight management and boosting your immunity, fibre deserves a central place in your daily meals. So next time you plan your meals, remember to put fibre on your plate! Now try... Digestive health recipes and tips How does diet affect gut health? What are probiotics and what do they do? The acid reflux diet: what is it? Foods to avoid for acid reflux Top 12 healthiest fermented foods Find out more about healthy weight-loss 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.
Revealed: the HEALTHIEST fermented foods (and they're less weird than you expected!)
Fermented foods are not just for foodies – there’s plenty of accessible options for all of us to enjoy and reap the benefits from. Nutritionist Kerry Torrens rounds up the best and, if you’re new to fermented foods, check out her recommendations for delicious recipes to try.
Fermented foods have gone from zero to hero, with our growing interest spurred by all the social media posts touting their many health benefits from improved digestion and gut health to a more resilient immune function and a reduced risk of conditions like type 2 diabetes and heart disease. But fermented foods are nothing new, they’ve been around for centuries, used originally as a means of preservation, before refrigerators were commonplace, they also have a strong cultural identity. If you’ve shied away from the thought of a fermented food because they sounded weird and the idea of eating bugs put you off, then think again because many of the healthiest options are familiar foods many of us eat every day. Discover our full range of health benefit guides and check out the health benefits of fermenting, what are probiotics and our favourite fermented food recipes. What are the healthiest fermented foods? 1. Cheese (including aged cheddar, parmesan, gouda and mozzarella) Would you believe that some cheeses are more effective than a probiotic supplement? Mozzarella, the Italian soft, fresh cheese is a classic example, although be aware that levels of beneficial bacteria will vary depending on the source of the milk used. Discover the healthiest cheeses. Be inspired by our recipes, including caprese salad, courgette, potato and cheddar soup and parmesan spring chicken. 2. Yogurt Interestingly, just one serving of 100g of probiotic yogurt every day may be beneficial for helping manage stress, anxiety and quality of life in post-menopausal women. We need to understand more about the mechanism behind this, so more studies are needed, but it may be a good habit to start! Discover the health benefits of yogurt. Use up yogurt to make our roast aubergines with yogurt and harissa, instant frozen berry yogurt and roasted beetroot with za’atar, chickpeas and harissa yogurt. 3. Olives Olives are one of the most popular fermented foods. Their natural saltwater fermentation makes them rich in a family of bacteria called lactobacillus, this is one of the most influential of all of our good gut bugs. Discover the health benefits of olives. Add salty olives to our chicken and olive casserole, cod with olives and crispy pancetta and tuna, olive and spinach spaghetti. 4. Sourdough Typically made from just four ingredients – flour, water, salt and a starter culture – sourdough is easy to digest and highly nutritious. It’s the starter combined with the long fermentation which holds the key to sourdough’s taste, texture and its health credentials. The starter is a mixture of flour and water, which is fermented by wild yeasts and lactic acid bacteria, which gives the sourdough its rise. Traditional sourdough undergoes a slow fermentation, which makes its vitamins and minerals more accessible. The process also kick-starts the breakdown of protein (gluten), making the bread easier to digest. Although the beneficial bugs, found in the starter, are lost during baking, compounds called polyphenols become easier for us to access. These act as a fuel source for the good gut bugs we already have and, unlike many commercially produced loaves, sourdough helps keep blood sugar levels stable too. Discover the health benefits of sourdough. Give sourdough a go with our step-by-step recipe to make your own starter, and use it to make our classic sourdough loaf. 5. Apple cider vinegar Apple cider vinegar is made by crushing apples and allowing yeasts to ferment the natural sugars into acetic acid. It’s the unfiltered vinegar that retains the benefits because it contains the mother, a collection of proteins, enzymes and friendly bacteria. You’ll recognise an unfiltered product when you see it because it will appear cloudy in the bottle. Including apple cider vinegar in your diet may help improve fasting blood sugar and reduce HbA1c, a marker your doctor may check because it gives an indication of your long-term blood sugar control. Discover the health benefits of apple cider vinegar. Use apple vinegar to make our spicy black bean tacos. 6. Sauerkraut Sauerkraut or sour cabbage is essentially fermented cabbage and is thought to have originated in China more than 2,000 years ago. The process of fermentation initiates certain beneficial bacteria and it’s these, along with the process itself, that makes sauerkraut such a healthy choice. Fermented cabbage is especially heart-healthy, being fibre-rich and a source of beneficial bugs that help to balance cholesterol levels. It’s also a good source of potassium and its bacterial content is thought to positively influence blood pressure. Discover the health benefits of sauerkraut. Discover how to make your own sauerkraut using our easy recipe. 7. Kefir Kefir may be even better for you than yogurt! This is because it benefits from a more wide-ranging composition of beneficial bugs and yeast. These microbes are responsible for producing bioactive compounds that have numerous benefits for our health, from improving digestion to lowering cholesterol. Discover the health benefits of kefir. Enjoy kefir in our raspberry and kefir overnight oats and kefir breakfast smoothie. 8. Kimchi A fermented combination of vegetables and spices, this traditional Korean food is now popular across the world. The process of fermentation, by mainly lactobacillus bacteria, is thought to enhance the nutritional value of kimchi. This is because the bacteria themselves synthesise vitamins and minerals, and the process of fermentation deactivates some less favourable compounds. Including kimchi regularly in your diet may help you manage cholesterol and balance blood sugar levels. Discover the health benefits of kimchi. Add the bold flavour of kimchi to our kimchi fried rice, kimchi noodles and kimchi scrambled eggs. 9. Kombucha Kombucha is a mildly fizzy, fermented drink made from sweetened tea and a specific culture known as a scoby – a symbiotic culture of bacteria and yeasts. The bacteria and yeast in the scoby convert sugar into ethanol and acetic acid. The acetic acid is responsible for kombucha’s distinctive sour taste and makes it a great alternative, when you fancy something a little different. Kombucha contains small amounts of vitamins and minerals, including vitamin C and vitamins B1, B6 and B12, which are produced when the yeast breaks down the sugars. Levels are likely to vary by product. Discover the health benefits of kombucha. Make your own kombucha with our easy recipe. 10. Miso A traditional ingredient in Japanese and Chinese cooking, miso paste is made from soybeans and grains that are fermented by koji enzymes and beneficial bacteria. Miso is rich in gut-friendly bugs, protein, vitamins E and K as well as isoflavone plant compounds which may have anti-cancer benefits. Discover the health benefits of miso. Use miso to make our miso aubergines, miso salmon with ginger noodles and miso chicken and rice soup. 11. Tempeh A great protein alternative, tempeh is a traditional soya product made from cooked, fermented soya beans. It’s rich in bone-friendly minerals including calcium, magnesium and phosphorus. In addition to this, the fermentation process breaks down compounds known as anti-nutrients, which may inhibit our uptake of some of these valuable minerals. This makes fermented foods, like tempeh, easier to digest and the nutrients they provide, easier to absorb. Discover the health benefits of tempeh. Be inspired by our chilli tempeh stir-fry and tempeh traybake. 12. Natto A traditional Japanese dish of fermented soybeans, natto is a rich source of good-for-you bacteria. It’s traditionally consumed at breakfast and has a beneficial effect on the gut. Containing as much as 100 times more vitamin K2 than some cheeses, it’s particularly useful for those at risk of poor bone health. However, if you’re on blood-thinning medication, such as warfarin, you should refer to your GP or registered dietician before introducing vitamin-K-rich foods into your diet. Learn more about natto and what makes the Japanese diet so healthy. Enjoyed this? Now try… 4 signs you have an unhealthy gut (and what to do to help it) Top 10 probiotics foods to support your gut health Digestive health recipes and tips Gut-friendly recipes How to make kefir How to make kombucha Got a question about gut health? Let us know in the comments below. This page was reviewed on 10 October 2025 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. Find her on Instagram at @kerry_torrens_nutrition_ 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.
The 10 healthiest berries (and their benefits)
With so many to choose from, which berries are best for you?
A bowl of fresh berries screams summer and sunshine, but there’s more to these delicious fruits than their juicy sweetness. Berries are rich in vitamins, minerals and fibre, as well as amazing plant compounds that keep us healthy from the inside out. Read on to discover our top 10 healthiest berries and learn about their nutritional contribution, why they are so good for us and new ways to enjoy them Berries are delicious whatever time of year you eat them – you can enjoy them fresh, frozen or dried. Their bright, varied colours tell us that they’re rich in plant pigments, which act as protective antioxidants, helping our bodies fight inflammation and cell damage. Including a variety of berries in your diet not only contributes to your five-a-day, but helps support your health in a number of ways, including: Supports a healthy heart and blood pressure Promotes a balance of gut bacteria to support digestive health Strengthens immunity May support the brain and protect it from decline Low in calories, so good for the waistline Packed with protective plant compounds (antioxidants) that help protect against chronic inflammation and disease Discover our full range of health benefit guides and check out some of our favourite frozen berry recipes, including vegan baked oats and gluten-free mixed berry crumble. 10 healthiest berries and their benefits 1. Açaí berries An 80g serving of açaí berries contains: 56 kcals/234 kJ 1.2g protein 4g fat 3.2g carbohydrates 1.6g sugar 1.6g fibre 7.68mg vitamin C Açaí berries are unique in their nutritional profile, as they contain healthy fats and lower amounts of sugar than other berries and fruits. They’re also super-rich in protective compounds called antioxidants; in fact, they have as much as three times the amount found in blueberries. Try it in these recipes: Açaí bowl Açaí smoothie 2. Blackberries An 80g serving of blackberries provides: 20 kcals/83 kJ 0.7g protein 0.2g fat 4.1g carbohydrates 3.3g fibre 128mg potassium 1.12mg manganese 12mg vitamin C Blackberries are a rich source of anthocyanins. These powerful plant compounds (polyphenols) are responsible for the berries' deep purple colour and provide us with valuable health benefits. Blackberries also have high levels of other compounds, including flavonols and ellagitannins, which also have protective properties. Discover more of the health benefits of blackberries. Enjoy blackberries in these delicious recipes: Blackberry honey creams Spiced roasted apples blackberries Pan-fried venison blackberry sauce 3. Blackcurrants An 80g serving of blackcurrants (stewed) provides: 19 kcals/82 kJ 0.6g protein 4.5g carbohydrates 3.3g fibre 256mg potassium 104mg vitamin C Tart blackcurrants are one of the richest berries for their health-promoting nutrients. With more than 20 times the vitamin C and 40 per cent more protective polyphenols than blueberries, these are the undeclared stars of the fruit garden. Numerous studies suggest they’re of benefit for high blood pressure and other heart-related illnesses. Add tart blackcurrants to our very berry oat crumble, blackcurrant compote and blackcurrant no-churn ice cream. 4. Blueberries 80g of blueberries provides: 32 kcals/135 kJ 0.7g protein 0.2g fat 7.3g carbohydrates 1.2g fibre 53mg potassium 0.75mg vitamin E 5mg vitamin C Blueberries have one of the highest antioxidant levels of all the commonly consumed fruit and vegetables, typically referred to as the ORAC score. They’re extremely rich in naturally occurring plant compounds called phytochemicals, such as ellagic acid and anthocyanidins. These phytochemicals are also responsible for the blue, indigo and red colours of the berry. Discover more of the health benefits of blueberries. Check out these blueberry recipes: Apple blueberry bircher Chicken & avocado salad with blueberry balsamic dressing Get & go breakfast muffins 5. Cranberries An 80g serving of cranberries contains: 12 kcals/52 kJ 0.3g protein 0.1g fat 2.7g carbohydrates 3.2g fibre 76mg potassium 10mg vitamin C The juice of these little red berries is probably best known for helping to manage urinary tract infections (UTIs). This is because cranberries contain pro-anthocyanidin compounds that have natural antibacterial benefits and may help prevent escherichia coli from attaching to the surface of the bladder and urinary tract. There are many studies supporting cranberry juice as a means to help prevent UTIs and their reoccurrence, but it appears to be less effective once the infection has taken hold. Some studies also suggest it may not be the right solution for everyone. If you fancy giving cranberry juice a go, choose an unsweetened, 100 per cent juice (not from concentrate). Discover the health benefits of cranberries. Enjoy cranberries in our oat & cranberry bars, cranberry & raspberry smoothie, and cranberry, pumpkin seed & caramel flapjacks. 6. Elderberries An 80g serving of elderberries contains: 28 kcals/119 kJ 0.6g protein 0.4g fat 5.9g carbohydrates 232mg potassium 22mg vitamin C Rich in vitamin C and protective antioxidants, elderberries are famed for their immune-supportive qualities. Be aware, though, that you must cook elderberries before eating them – the Food Standards Agency recommends you cook them to destroy toxins present in the raw berries that may cause you to feel unwell. Get adventurous with these recipes: Elderberry almond pie Elderberry syrup Hedgerow ketchup Check out our guide on how to pick and cook elderberries. 7. Goji berries An 80g serving of goji berries contains: 247 kcals/1043 kJ 46.3g carbohydrate 7.0g fibre 8.4g protein 880mg potassium 4mg iron 20mg vitamin C Goji berries are super-nutritious and considered one of the richest natural sources of antioxidants, vitamin C, flavonoids and protective carotenoids, especially zeaxanthin, quercetin and rutin. Often referred to as a ‘superfood’, long-term consumption of goji berries has been shown to decrease LDL cholesterol (‘bad’ cholesterol) and help prevent heart disease. A study showed that a type of carb called polysaccharides found in goji berries may help regulate blood pressure and reduce bad cholesterol levels, which helps protect the heart. Discover more of the health benefits of goji berries. Give goji berries a try with these recipes: Healthy porridge bowl Turkish pilaf saffron goji berries Almond butter, banana, goji berry & sunflower seed tartine 8. Gooseberries An 80g serving (stewed) of gooseberries contains: 13 kcals/53 kJ 2.0g carbohydrate 2.1g fibre 0.7g protein 9mg vitamin C 136mg potassium Gooseberries are high in fibre and protective plant compounds – a combination that may support a healthy heart and reduce blood sugar levels by slowing down how quickly our body absorbs carbs and sugars. Try these delicious gooseberry recipes: Gooseberry fool Gooseberry crème brûlée tart Gooseberry elderflower jam Discover all you need to know about gooseberries, including how to cook them. 9. Raspberries An 80g serving of raspberries provides: 20 kcals/87 kJ 1.1g protein 0.2g fat 3.7g carbohydrates 2.7g fibre 136mg potassium 26mcg folate 26mg vitamin C With a low glycaemic index (GI) and high fibre content, raspberries are a useful inclusion if you need to monitor your blood sugar levels. A source of protective plant compounds called polyphenols, raspberries may help reduce the physical effects of ageing and improve balance and strength. The berries are rich in vitamin C, which is important for collagen production and may help protect the skin from UV damage. Discover more of the health benefits of raspberries. We love to start the day with these raspberry recipes: Orange & raspberry granola PB&J overnight oats Raspberry ripple chia pudding 10. Strawberries An 80g serving of strawberries provides: 26 kcals/101 kJ 0.5g protein 0.4g fat 4.9g carbohydrates 13.0g fibre 136mg potassium 49mcg folate 46mg vitamin C Strawberries are low in calories, yet sweet-tasting, so they work well as a healthy alternative to treats and puddings. As a source of heart-friendly nutrients, including potassium, folate and vitamin C, strawberries may help manage blood pressure. Discover more of the health benefits of strawberries. Get inspired with these tasty strawberry recipes: Strawberry mess Avocado & strawberry smoothie Strawberry ice lollies Overall, are berries good for you? Yes, including a variety of berries in your diet is very good for you. They’re low in calories yet naturally sweet, making them a healthier way to enjoy a sweet treat. They’re especially rich in beneficial vitamins like vitamin C, as well as antioxidant plant compounds that help protect the cardiovascular system, support healthy skin and enhance our immune response. That said, some people may experience an allergic response to certain berries and, if this is the case, they should avoid those varieties. Enjoyed this? Read more of our health guides: Health benefits of blueberries Health benefit of goji berries Frozen berry recipes Health benefits blackberries Top 20 healthiest fruits 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.