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This Week: Brussels Sprouts!

9/29/2025

Brussels sprouts are small vegetable that resemble mini cabbages, and are closely related to kale, cauliflower and mustard greens. They are typically cut, cleaned and cooked to make a nutritious side along other things, and are rarely made the main component of a meal.

They are low in calories but high in fibre, vitamins and minerals, including Vitamin K, Vitamin C and folate. They also contain small amounts of Vitamin B6, potassium, iron, thiamine, magnesium and phosphorus. They are also quite high in antioxidants, which promote overall health and prevent damage to cells.

The high fibre content contributes to better regularity and digestive health, as well as reducing the risk of heart disease and diabetes. Fibre has also been linked to keeping blood sugar levels steady. The Vitamin K in brussels sprouts is essential for coagulation, which is the formation of blood clots to stop bleeding. It also plays a role in bone growth, and has been known to help protect against osteoporosis.

Brussels sprouts are one of the best vegetable sources available for Vitamin C content, with 48mg found in just ½ a cooked cup of them. Vitamin C boosts a number of health benefits to the body, including growth/repair of tissues, producing collagen, enhancing immunity, and increasing your iron absorption. These effect are related to healing and preservation of the skin, amongst other things.

Brussels Sprouts are easy to incorporate into any diet due to their versatility. People often enjoy them roasted, boiled, sauteed, or baked. For a simple side dish, first cut off the ends of the Brussels sprouts. Mix the sprouts with a bit of olive oil, salt, and pepper, and then roast them on a baking sheet until they’re crispy. You can also add Brussels sprouts to pasta dishes, frittatas, or stir-fries for a flavourful and nutritious dinner.

Detriments: Potential side effects of sprouts, like any other cruciferous vegetables (Cabbage, cauliflower etc.) can include bloating, gas and gut aches. Also, if you are taking blood-thinning medication, such as warfarin, it’s important that you maintain a consistent vitamin K intake. For this reason, you may need to be mindful of your intake of foods high in vitamin K, such as Brussels sprouts.

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This Week: Peaches!

9/22/2025

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Peaches are stone fruits with a fuzzy peel and sweet white or yellow flesh. They are related to plums, apricots, cherries and almonds. They can be eaten on their own or added to a variety of dishes.

Peaches contain a variety of great minerals and vitamins, including fibre, Vitamin C, Vitamin A, Potassium, Niacin and Copper, as well as smaller amounts of Magnesium, phosphorus, iron and some B Vitamins. They also contain large amounts of antioxidants, which combat oxidative damage and help protect your body against aging and disease. Fresher and riper peaches contain more antioxidants then under or over ripe ones.

Peaches contribute to digestion with their fibre, which is roughly half soluble and half non soluble. Insoluble adds bulk to your stool, helping food move through your digestive system and reducing the likelihood of constipation. The soluble fibre provides food for the bacteria in your intestines, which helps them produce short chain fatty acids. These in turn help to reduce inflammation, and improve symptoms of digestive disorders such as Crohn’s Disease, Irritable Bowel Syndrome and Ulcerative Colitis. The flowers of the peach tree are commonly used in traditional Chinese medicine to treat digestive disorders.

The antioxidants found in peaches (especially the Vitamin C) seek and destroy the free radicals in the body, which result from oxidation in the body. Left unchecked these can lead to heart disease, stroke, cancer and other chronic inflammatory diseases. Vitamin C also boosts immunity and cell repair, which helps with wound healing and anti-aging effects. The vitamin A in peaches, as well as the carotenoids, help to boost regular vision and immune health.

Research has shown that the bioactive compounds found in peaches, plums and nectarines may inhibit obesity related diseases, and cardiovascular diseases. They have also found that the combination of antioxidants in these fruits work together to help reduce LDL or “bad” cholesterol, obesity and inflammation related to metabolic syndrome.

Detriments: As always there is a possibility of allergies to these fruits, especially for people with birch pollen allergies. The symptoms can be an itchy mouth or throat, or swelling of the lips, mouth, tongue or throat. If you experience any of these symptoms, consult your GP. Also, the fructose in peaches make them unsuitable for people on a low FODMAP diet.

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This Week: Nectarines!

9/15/2025

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Nectarines

Nectarines are a smooth-skinned variety of peach, that are full of vitamins, minerals, antioxidants and fiber. They are a summertime stone fruit and are usually quite sweet when properly ripened.

Nectarines are naturally high in copper, potassium and the vitamins B3 and C. They also contain small amounts if Vitamin A, lutein, zeaxanthin, manganese, zinc, iron, magnesium, and phosphorous, and are low in calories and fat, making them a great addition to your usual diet.

Eating nectarines in tandem with iron rich foods can help to prevent anemia, a condition that results from a lack of red blood cells. Red blood cells carry oxygen through your body. The vitamin C in nectarines supports iron intake by converting it into a more easily absorbable form in your body. It also helps to reduce oxidative stress in the body, which can lead to things slike diabetes, alzheimers and heart disease.

Other antioxidants in nectarines include flavonoids and anthocyanins. Flavonoids may help prevent age-related declines in brain function, while anthocyanins play a role in reducing inflammation and heart disease.

Nectarines also boast phenolic compounds — a type of polyphenol antioxidant that likewise protects you from free radical damage. Multiple studies suggest that the phenolic compounds in nectarines may lower your risk of cancer. Preliminary research indicates that peach extract may help inhibit breast cancer cell proliferation. Still, human studies are lacking.

The fiber found in nectarines supports the feeling of ‘fullness’. Nectarines are also low in calories and fat content, and paired with the fiber, can help in weight loss and management. Nectarines are a great, sweet tasting replacement for high calorie, low nutrient snacks.

The high copper content greatly supports your skin health. Copper stimulates cell growth in the skin, helping to protect it from damage , supporting aging skin and promoting collagen production. The vitamin B3 also helps to protect skin cells from injury.

Detriments: Nectarines are rich in fructans, a type of sugar that can be difficult for some people to digest. People with IBS may need to restrict or avoid consuming nectarines, as to not exacerbate their condition. Allergic reactions to nectarines are quite rare but can include itchy/burning sensation in the mouth, swollen or numb lips, a scratchy throat and/or a stuffy/runny nose.

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This Week: Blackberries!

9/8/2025

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Blackberries are a low carb fruit and known as a superfood due to the high nutritional value. They contain Potassium, Magnesium, Vitamin C, Folate, Vitamin and Vitamin K, just to name a few. They are also high in antioxidants.

Just one serve of blackberries (one cup or 144g) delivers up to 31% of your recommended daily intake of fibre, both soluble and insoluble, helps to ‘keep you regular’, aid in digestion and slow the absorption of sugar and fat into the bloodstream. Blackberries are virtually fat free, and the tiny amount of fats they do contain are known as healthy fats, helping to reduce vascular inflammation and improve heart health.

Blackberries contain a large amount of Vitamin C, as well as the mineral Manganese. These are highly potent antioxidants that reduce oxidative stress. These coupled with the other antioxidants can help slow or prevent several metabolic and aging-related diseases.

People who consume regular amounts of blackberries are shown to have significantly increased fat oxidation. They also have improved insulin sensitivity, which helps to prevent obesity and diabetes. The anthocyanins in blackberries help protect against a lot of cancers, by inhibiting the growth of cancer cells.

The leaves and fruit have both anti-inflammatory and anti-bacterial properties, helping to prevent and treat periodontal infections and improving gum health. The vitamin K helps to prevent osteoporosis and osteopenia, and the manganese helps with bone development.

Detriments: blackberries contain several known allergens, although true allergies to blackberries as a whole is quite rare. The main chemical linked to allergic reactions in blackberries is salicylates, which is related to aspirin. Therefore if you are allergic to aspirin, you may develop symptoms such as itchy skin, hives or rash, tingling sensations on your face, sinus congestion, runny nose or watery eyes. If you have any of these symptoms after consuming blackberries, consult your GP.

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This Week: Rhubarb!

9/1/2025

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Rhubarb is a vegetable characterised by its reddish stalks and sour taste. The leaves of the rhubarb plant are toxic and should never be consumed. Rhubarb is rich in calcium oxalate, and a good source of antioxidants, Vitamin K and fibre. Rhubarb is rarely eaten raw, and is usually cooked with sugar to counteract the sour flavour. The roots have been used in traditional Chinese medicines for thousands of years.

Rhubarb contains resveratrol, emodin and other chemicals that help to regulate lipid metabolism, which when paired with the natural fibre that it has to offer, can help in lowering bad cholesterol levels. The Vitamin K found in rhubarb is an essential vitamin that helps with bone health and blood clotting, as well as preventing things like osteoporosis. Vitamin A helps your skin by fighting against skin damage and premature aging.

The antioxidants found in rhubarb have been linked to anti-inflammatory effects, helping to protect your heart health. They also help to protect against oxidative stress and cell damage, which can in turn reduce the risk of developing certain types of cancer. The fibre in rhubarb helps toto keep things moving in your digestive tract, helping to prevent constipation, whilst also having anti-diarrheal properties.

Detriments: Rhubarb is quite high in calcium oxalate. Too much of this in your diet can lead to hyperoxaluria, which is the buildup of oxalate crystals in different organs. This can promote the formation of kidney stones and increase your risk of kidney failure. The Vitamin K in rhubarb can interfere with the blood thinning medication warfarin, potentially reducing the effectiveness. If you take this medication, you should consult your doctor before adding rhubarb to your diet.

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This Week: Brussels Sprouts!

This Week: Peaches!

This Week: Nectarines!

This Week: Blackberries!

This Week: Rhubarb!

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