Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2025-11-21T17:56:34.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: 15 immune-supporting foods for winter – they're cheaper than a supplement!
items: 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…
items: The nutrients every man over 40 should care about
items: The 20 healthiest green vegetables (and their benefits)
items: Tired all the time? Here's how to find out if you have an iron deficiency and what to do about it
items: 6 benefits of hemp seeds
items: Check out this all-natural way to boost your electrolytes
items: Fibre is about more than just digestion – it helps your gut, brain and heart too
items: Revealed: the HEALTHIEST fermented foods (and they're less weird than you expected!)
items: The 10 healthiest berries (and their benefits)

15 immune-supporting foods for winter – they're cheaper than a supplement!
type: item
date: 2025-11-21T17:54:17.000Z
creator: Emily Marten
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: Budget recipes
subject: goodhealth
subject: healthy budget
subject: healthy budget recipes
subject: healthy winter
subject: Healthy winter recipes
subject: Winter recipes
description: 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.
encoded: 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 typ…

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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…
type: item
date: 2025-11-17T15:47:14.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: Fibre
subject: fibre benefits
subject: Good source of fibre
subject: goodhealth
description: 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.
encoded: 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 l…

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The nutrients every man over 40 should care about
type: item
date: 2025-11-14T13:18:06.000Z
creator: Pete Wise
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: 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.
encoded: 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 …

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The 20 healthiest green vegetables (and their benefits)
type: item
date: 2025-11-12T12:20:36.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: Discover the top 20 healthiest green vegetables, from kale to spinach. Learn their nutrition facts, health benefits, and delicious ways to enjoy them
encoded: 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 …

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Tired all the time? Here's how to find out if you have an iron deficiency and what to do about it
type: item
date: 2025-11-07T14:16:17.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: anaemia
subject: anaemic
subject: eat more iron
subject: goodhealth
subject: high iron diet
subject: high iron foods
subject: iron deficiency
subject: Jo Lewin
subject: RDA
subject: supplements
subject: women nutrition
description: 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.
encoded: 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 ag…

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6 benefits of hemp seeds
type: item
date: 2025-11-07T13:11:56.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
subject: hemp
subject: hemp seeds
subject: Seeds
description: The seeds of the cannabis plant have more health benefits than you might realise
encoded: 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. …

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Check out this all-natural way to boost your electrolytes
type: item
date: 2025-11-03T18:46:34.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: Electrolyte supplements are all over social media, but did you know you can naturally restore your electrolytes without spending big on products?
encoded: 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 h…

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Fibre is about more than just digestion – it helps your gut, brain and heart too
type: item
date: 2025-10-29T12:53:06.000Z
creator: Isabella Keeling - Deputy health editor
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: Find out why fibre is essential for your mental and physical health, impacting everything from your mood to immunity
encoded: 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…

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Revealed: the HEALTHIEST fermented foods (and they're less weird than you expected!)
type: item
date: 2025-10-24T16:00:11.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: fermented foods
subject: goodhealth
subject: gut health
subject: kefir benefits
subject: kimchi benefits
subject: prebiotics
subject: probiotics
subject: sauerkraut benefits
subject: sourdough benefits
subject: yogurt benefits
description: 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.
encoded: 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 t…

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The 10 healthiest berries (and their benefits)
type: item
date: 2025-10-22T14:43:05.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: With so many to choose from, which berries are best for you?
encoded: 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 ma…

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