<![CDATA[AAF 2024 - Food For Thought]]>

<![CDATA[AAF 2024 - Food For Thought]]>Wed, 03 Jun 2026 11:57:37 +1000Weebly<![CDATA[This Week: Macadamias!]]>Mon, 29 Dec 2025 20:00:00 GMThttps://www.allaboutfitness.net.au/food-for-thought/this-week-macadamias

As proud Australians, we have a soft spot for macadamias! This tasty nut originated in our east coast rainforests more than 60 million years ago. What’s more, Australia is a leading global producer of macadamias, and Australians consume more per capita than anywhere else in the world.

What makes macadamias unique?

Macadamias contain the most monounsaturated fat of all tree nuts. In fact, 81% of the total fat in macadamia nuts is the heart-healthy MUFA type.

They are a good source of manganese – a mineral needed for many of the body’s functions, including fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

Macadamia nuts are a source of niacin, which is important for growth and for releasing energy from food.

A handful of macadamias (30g) contains around 2g dietary fibre – similar to the amount in a slice of wholemeal bread. And the soluble fibre in macadamias acts as a prebiotic, helping feed beneficial gut bacteria.

Macadamia oil contains high levels of palmitoleic acid, an omega-7 fatty acid known to have anti-inflammatory properties. And some research suggests palmitoleic acid may improve the body’s synthesis of elastin and collagen, which have a role in skin structure and function.

Macadamias are naturally low in sugar and sodium.

Macadamia nuts may lower your risk of heart disease. Various studies suggest that eating 0.3–1.5 ounces (8–42 grams) of these nuts daily can lower total and LDL (bad) cholesterol levels by up to 10%.

Metabolic syndrome is a cluster of risk factors, including high blood sugar and cholesterol levels, that raise your risk of stroke, heart disease, and type 2 diabetes. Research shows that macadamia nuts may protect against both metabolic syndrome and type 2 diabetes. For instance, one recent review linked diets rich in tree nuts, including macadamia nuts, to reductions in fasting blood sugar levels. The diets included in this review had people eat 1–3 ounces (28–84 grams) of tree nuts per day. They experienced significantly improved levels of haemoglobin A1c, a marker of long-term blood sugar control.

Furthermore, diets rich in monounsaturated fats (which comprise 80% of the fat in macadamia nuts) may help reduce risk factors for metabolic syndrome, especially in people with type 2 diabetes. In general, nut intake is also linked to lower blood sugar and body weight in people with metabolic syndrome or type 2 diabetes.

Emerging research suggests that macadamia nuts may offer a few additional health benefits, including:

Providing anticancer properties. Macadamia nuts
contain flavonoids and tocotrienols, plant compounds that test-tube studies indicate may help fight or kill cancer cells. However, more research is needed.

Boosting brain health. Test-tube and animal research shows that tocotrienols may also protect brain cells from conditions like Alzheimer’s and Parkinson’s. Still, human research is needed.

Bumping up your longevity. Regular intake of nuts, including macadamia nuts, may help cut your risk of dying prematurely by around one-third.

Keep in mind that these potential attributes are far from proven. More human studies are needed.

Detriments:

High-Caloric Content: Macadamia nuts are calorie-dense, which may lead to weight gain if consumed in excess. This is concerning for people trying to lose weight.
Allergic Reactions: Although rare, some individuals may have an allergic reaction to macadamia nuts with symptoms like hives, swelling, or even breathing difficulties.
Digestive Issues: Overconsumption can lead to gastrointestinal discomfort, including bloating or diarrhea due to their high fat and fibre content making it difficult to digest.
Interactions with Medications: The high-fat content in macadamia nuts may affect the absorption of certain medications. Consult a healthcare provider before adding them to your diet.

How to add to your diet:
Macadamia nuts are found in most supermarkets but can also be ordered online. They’re versatile and easy to incorporate into most diets. In general, raw macadamia nuts are the healthiest form. Dry-roasted ones provide a good alternative if you don’t have the time to roast them yourself, but try to stay away from oil-roasted versions, which contain unnecessary added fats. You can snack on whole macadamia nuts, grind and sprinkle them onto soups and warm dishes, or swap them for croutons in salads.

Macadamia butter is another way to enjoy this nut. Like peanut butter, it can be spread on bread, crackers, and fruit slices, or added to oatmeal or yogurt. Finally, these nuts can be soaked and ground into a paste to make dairy-free cheese or milk. This paste can also provide a base for various desserts.

Macadamia nuts can be stored at room temperature for one to five months, ideally in an airtight container. Storing them in your refrigerator will keep them fresh even longer, up to a year.

]]><![CDATA[This Week: Hazelnuts!]]>Mon, 22 Dec 2025 20:00:00 GMThttps://www.allaboutfitness.net.au/food-for-thought/this-week-hazelnuts

The hazelnut, also known as the filbert, is a type of nut that comes from the Corylus tree. It is mostly cultivated in Turkey, Italy, Spain and the United States. Hazelnuts have a sweet flavour and can be eaten raw, roasted or ground into a paste. Like other nuts, hazelnuts are rich in nutrients and have a high content of protein, fats, vitamins and minerals.

What makes hazelnuts unique?

Compared to other nuts, hazelnuts are one of the highest in fibre, the highest in folate, and are the second highest in vitamin E, with a 30g serve providing 45% of the RDI for vitamin E. Vitamin E is an antioxidant which may help reduce the risk of heart disease.

They contain small amounts of plant omega-3 fatty acids, which have heart-health benefits.

They contain predominantly monounsaturated fats, important for heart health.

Hazelnuts are a source of monounsaturated fats and fibre and are naturally low in sugar and sodium.

They are a source of copper, magnesium, manganese, thiamine, niacin, and folate, and are a good source of vitamin E.

Hazelnuts have a great nutrient profile. Although they are high in calories, they are loaded with nutrients and healthy fats. Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc. Additionally, they are a rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid.

Furthermore, a one-ounce serving provides 2.7 grams of dietary fibre, which accounts for about 11% of the DV. Hazelnuts’ high concentration of antioxidant compounds, vitamins and minerals could give them some anti-cancer properties. Among other nuts like pecans and pistachios, hazelnuts have the highest concentration of a category of antioxidant known as proanthocyanidins. Some test-tube and animal studies have shown that proanthocyanidins may help prevent and treat some types of cancers. It is thought that they protect against oxidative stress.

Additionally, hazelnuts are rich in vitamin E, another powerful antioxidant that has exhibited possible protection against cell damage that could cause or promote cancer. Similarly, hazelnuts provide a whopping 87% the RDI for manganese in a one-ounce serving. Manganese has shown to help the functions of specific enzymes that could reduce oxidative damage and decrease the risk of cancer.

Hazelnuts have been linked to reduced inflammatory markers, thanks to their high concentrations of healthy fats. One study investigated how eating hazelnuts affected inflammatory markers, such as high-sensitivity C-reactive protein, in 21 people with high cholesterol levels. The participants experienced significant reductions in inflammation after four weeks of following a diet in which hazelnuts accounted for 18–20% of their total calorie intake. Moreover, eating 60 grams of hazelnuts every day for 12 weeks helped reduce inflammatory markers in overweight and obese people.

How to add hazelnuts to your diet:
Hazelnuts can be incorporated into the diet as a healthy snack or as an ingredient in many dishes. You can purchase and enjoy them raw, roasted, whole, sliced or ground. Interestingly enough, it seems that people prefer sliced and whole hazelnuts rather than ground ones.

While the highest concentration of antioxidants is in the skin, some recipes require you to remove the skin. This can be done by baking the kernels in the oven for about 10 minutes, which makes the skins easy to then peel. Peeled hazelnuts can be ground to make flour for baking or to make hazelnut butter, a nutritious spread. Moreover, hazelnuts can also be coated with chocolate or spices, like cinnamon or cayenne, for a sweet or spicy treat. They also make a great complement to cakes or topping for ice creams and other desserts.

Detriments:
Hazelnut seems to be safe for most people in food amounts. But some people are allergic to hazelnuts and have had serious allergic reactions including life-threatening breathing problems (anaphylaxis). Hazelnuts have also been associated with one reported outbreak of botulism from contaminated yogurt.

]]><![CDATA[This Week: Pecans!]]>Mon, 15 Dec 2025 20:00:00 GMThttps://www.allaboutfitness.net.au/food-for-thought/this-week-pecans

Although they boast a long list of essential nutrients, pecans are also high in calories and fat, causing many to wonder whether they’re healthy. Pecans are a type of tree nut native to North America. Thanks to their rich and buttery flavour, they’re a common ingredient in appetizers, desserts, and main dishes alike.

Pecans are rich in several important nutrients. In particular, they’re a good source of fibre, along with copper, thiamine, and zinc.

Copper is an important mineral involved in many aspects of your health, including nerve cell function, immune health, and the production of red blood cells. Meanwhile, thiamine, or vitamin B1, is essential for converting carbohydrates into energy to help fuel your body. Zinc is another key mineral found in pecans, and it’s necessary for immune function, as well as cell growth, brain function, and wound healing.

Pecans are a great source of monounsaturated fatty acids, a type of fat that may benefit heart health. One study in 204 people with coronary artery disease, which is characterized by the narrowing of arteries, found that eating 1 ounce (30 grams) of pecans daily for 12 weeks improved the ratio of total cholesterol to HDL (good) cholesterol in the blood.

Pecans are brimming with nutrients that may benefit brain function, including mono- and polyunsaturated fatty acids. Monounsaturated fatty acids, in particular, have been linked to decreased mental decline and reduced inflammation. In fact, a large study in over 15,000 women lasting over 40 years linked a higher consumption of nuts with improved long-term cognition.

What makes pecans unique?

Pecans are one of the few plant sources of omega-3 fatty acids. Plant omega-3 (known as alpha-linoleic acid, or ALA) plays an important role in heart health.

They also contain manganese – an important mineral for activating enzymes.

Pecans are rich in polyphenols, a diverse group of compounds that act as powerful antioxidants, protecting the body’s tissues from damage caused by oxidation.

They contain both mono- and poly-unsaturated fats, with a slightly higher proportion of monounsaturated fat – important for heart health.

Pecans are a source of monounsaturated fat and fibre, and are naturally low in sugar and sodium.

They are a source of magnesium, thiamine and vitamin E and are high in manganese.

Detriments:
Although pecans have been linked to several potential health benefits, there are some downsides to consider. First, those with an allergy to tree nuts should avoid them, along with other types of tree nuts like almonds, cashews, chestnuts, and walnuts.

Keep in mind that they’re also relatively high in calories, packing nearly 200 calories in each 1-ounce (28-gram) serving. As such, eating multiple servings can increase your daily calorie intake, which could contribute to weight gain if you don’t make other adjustments to your diet or level of physical activity. For this reason, moderate your intake, especially if you’re trying to lose weight. Moreover, it’s best to opt for natural pecans without added sugar or salt.

How to add pecans to your diet
Pecans are loaded with essential nutrients and can be an excellent addition to a well-rounded, healthy diet. Be sure to pay attention to your portion sizes and stick to around 1 ounce (28 grams), or about 20 pecan halves, at a time.

Try sprinkling a handful of these tasty nuts onto your next yogurt parfait, salad, or oatmeal for extra crunch and nutrients. They also work well in trail mix or chopped up in baked goods like muffins, pancakes, or banana bread. Alternatively, enjoy raw pecans on their own for a quick, convenient, and nutritious on-the-go snack.

]]><![CDATA[This Week: Almonds!]]>Mon, 08 Dec 2025 20:00:00 GMThttps://www.allaboutfitness.net.au/food-for-thought/this-week-almonds

Like all nuts, almonds are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health.

What makes almonds unique?

Almonds (along with pistachios) have the most protein of all tree nuts, providing 20g of plant protein per 100g – or 6g in a 30g handful.

Almonds are high in the amino acid arginine. Arginine is converted to nitric acid in the body which causes blood vessels to relax and remain elastic, preventing blood clotting.

Compared to other nuts, almonds are particularly high in vitamin E and calcium. Vitamin E is an antioxidant which helps maintain a healthy heart. Calcium forms the structure of bones and teeth and aids in blood clotting.

They contain predominantly monounsaturated fats, important for heart health.

Research suggests up to 26% of the kilojoules in almonds may not be absorbed. This is because some of the fat in almonds is held (or trapped) within the nut cell walls, making it hard for the body to digest and absorb – so instead, it’s excreted.

Almonds are rich in gut-loving fibre. They contain 11g fibre/100g, or 3.3g in a 30g handful – making their fibre content roughly on par with a cup of cooked broccoli or two bananas.

They are a source of copper, iron, magnesium, manganese and niacin, and they are high in riboflavin and vitamin E.

Almonds are naturally low in sugar and sodium.

Almonds are a fantastic source of antioxidants. Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging, and diseases like cancer.

Vitamin E is a family of fat-soluble antioxidants. These antioxidants are found within the structure of cell membranes in your body, protecting your cells from oxidative damage. Almonds are among the world’s best sources of vitamin E. Just 1 oz provides 48% of the DV. Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer, and Alzheimer’s disease. However, more research is needed to fully confirm these benefits.

The magnesium in almonds may also help lower blood pressure levels. High blood pressure is one of the leading drivers of heart attacks, strokes, and kidney failure. A deficiency in magnesium is strongly linked to high blood pressure. High levels of low-density lipoproteins (LDLs) in your blood (also known as “bad” cholesterol) are a well-known risk factor for heart disease. Your diet can have major effects on LDL levels. Some studies have suggested almonds may be effective in lowering LDL.

Almonds are high in protein and fibre. Both protein and fibre are known to increase feelings of fullness. This can help prevent you from overeating. One 4-week study in 137 participants showed that a daily 1.5-oz (43-g) serving of almonds significantly reduced hunger and the desire to eat. Numerous other studies support the hunger-fighting effects of nuts.

Detriments:
Eating a large quantity of almonds can trigger weight gain. The recommended serving of raw almonds is about 1 ounce, which is about 23 kernels. These nuts are high in calories and fat, providing 166 calories and 14 grams of fat per ounce. The extra fat and calories can add up quickly. The issue with fat is that it's a concentrated source of calories. One gram of fat contains 9 calories, while 1 gram of carbohydrate or protein contains only 4 calories. Even though the fat in almonds is primarily healthy fats, eating 3 ounces of almonds introduces 42 grams of fat into your diet.

One ounce of almonds contains 3.1 grams of fibre, an amount that contributes to the quantity you need each day (21 to 38 grams) to prevent diarrhea and constipation. However, eating too many almonds can actually cause diarrhea and abdominal bloating if your body is not used to processing large amounts of fibre. It’s better instead to slowly increase the amount of almonds you are eating if you experience GI problems with this food but want to include more nuts in your diet. If you consume a lot of almonds, drink water along with them to help your body handle the fibre intake.

]]><![CDATA[This Week: Cashews!]]>Mon, 01 Dec 2025 20:00:00 GMThttps://www.allaboutfitness.net.au/food-for-thought/this-week-cashews

Cashews are native to South America, specifically Brazil. Colonists introduced them to Africa and India. They are a good source of nutrients such as copper, magnesium, and phosphorous and can make a healthy snack. Cashews are also part of many dairy alternatives, such as cashew milk, cashew-based cheeses, and cashew cream. Cashews contain substantial amounts of essential nutrients, particularly copper. They are also a source of protein, magnesium, iron, and zinc.

A 2023 review of previous research states that there is a “substantial amount of evidence” that eating nuts can reduce the risk of cardiovascular disease (CVD). Studies have shown an association between higher nut intake and the following:

19% lower risk of CVD
24% lower risk of coronary heart disease (CAD)
15% lower risk of atrial fibrillation
19% lower risk of death overall

However, it is important to note that this review received funding from many companies that sell nut products. Additionally, the research focuses on various types of nuts. The studies focusing only on cashews have had more mixed results.

Cashews may have benefits for the joints. A 2022 animal study of degenerative joint disease found that rats who received cashews daily had lower rates of inflammation and pain-like behaviour. The authors suggest this could be due to the antioxidants they contain. However, larger trials in humans are necessary to confirm whether cashews have this effect on people with joint conditions such as arthritis.

What makes cashews unique?

Cashews contain the most iron and zinc of all tree nuts. A 30g serve has 1.5mg iron (around 19% of the RDI for women aged 51 years and older and men of all ages, and around 8% of the RDI for younger women) and 1.7mg zinc (around 12% of the RDI for men, and 21% for women). Iron is needed to transport oxygen throughout the body, and zinc plays an important role in wound healing and immunity.

Cashews provide 17g plant protein per 100g – or 5.1g in a 30g handful. This places them in the top three tree nuts for their protein content (behind almonds and pistachios).

Around 62% of the fat in cashew nuts is monounsaturated fat, important for heart health.

Among tree nuts, cashews are a top source of niacin, second only to almonds. Niacin (also known as vitamin B3) is needed to release energy from food. It also helps maintain skin health and supports the nervous and digestive systems.

Cashews also contain copper and magnesium, which have many roles in the body – including for nerve function, bone growth and glucose metabolism. Magnesium also supports immune function.

Cashews have a low glycaemic index (GI) of 25. A low GI dietary pattern can help to manage blood glucose and insulin levels, and may reduce the risk of type 2 diabetes and heart disease.

Cashews are naturally low in sugar and sodium.

How to include cashews in the diet
People can eat roasted or unroasted cashews straight from the bag or container as a snack. They can also season them with:

salt and pepper
garlic or onion powder
spices such as chili, turmeric, cinnamon, or cumin
herbs such as dried chives, rosemary, or thyme

Alternatively, people can add cashews to other foods, such as:

trail mix, along with other nuts and dried fruit
stir-fries
curries
biryani
salads
meat dishes, such as cashew chicken or Sichuan pork

Some use cashews to make their own nut butter or dairy product alternatives, such as milks or cheeses, too. When buying cashews, check the label for ingredients. Some options have high amounts of salt or fat as part of their coating or seasoning. Others may be sweetened with added sugars.

Detriments:
Cashews are generally a safe addition to most people’s diets. Keep in mind that roasted or salted cashews can contain high levels of added oils or salt. For this reason, it may be best to opt for unsalted dry roasted or “raw” (unroasted) varieties instead.

Cashews are classified as tree nuts. Therefore, people allergic to tree nuts, such as almonds, Brazil nuts, pecans, pistachios, walnuts, or hazelnuts, may have a higher risk of also being allergic to cashews. It is also possible to be allergic to one tree nut. This means that you may have a cashew nut allergy but you are not allergic to other nuts.

Seek immediate medical help if signs of an allergic reaction develop.

]]><![CDATA[This Week: Walnuts!]]>Mon, 24 Nov 2025 20:00:00 GMThttps://www.allaboutfitness.net.au/food-for-thought/this-week-walnuts

Like all nuts, walnuts are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health.

What makes walnuts unique?

Walnuts are one of the few plant sources of omega-3 fats, in the form of alpha-linolenic acid (ALA). Research has shown that ALA can reduce inflammation [7,13] – an important factor in the development of chronic disease.
They are rich in polyphenols – powerful antioxidants that protect the body’s tissues from damage due to oxidation [9].
Walnuts contain predominantly polyunsaturated fats.
Walnuts are a source of polyunsaturated fats and omega 3 ALA’s, and are naturally low in sugar and sodium.
They are a source of copper, magnesium, manganese, niacin and folate.

Walnuts are one of the most important sources of protective phytochemicals called polyphenols, which makes them one of the most beneficial of the tree nuts to add to your diet. The most notable polyphenol is ellagic acid: its antioxidant and anti-inflammatory properties appear to play an important role in managing the initiation and progression of several diseases, including cancer, type II diabetes and heart disease.

As well as their important phytochemicals, walnuts contain high amounts of polyunsaturated fats that offer potential benefits for both brain health and function. Omega-3 fatty acids play a part by helping reduce oxidative stress in the brain but also by helping to improve brain signalling and neurogenesis, which is how new neurons are formed. Vitamin E, folate and the protective phytochemical, ellagic acid, also contribute to the neuroprotective and memory enhancing properties of walnuts.

The Journal of Nutrition reports that consumption of walnuts may reduce the risk of cardiovascular disease, and that walnut oil provides more favourable benefits to endothelial function, which is the lining of the inside of our blood and lymphatic vessels. A study by the British Journal of Nutrition found that those who consumed nuts more than four times a week reduced their risk of coronary heart disease by as much as 37 per cent.

There has been some evidence to demonstrate that consuming walnuts in the place of other foods does not cause weight gain. This is because, although walnuts are calorie-dense, we aren't able to absorb all of the energy from them, making walnuts a great snack alternative for those looking to manage their weight.
A recent animal study has shown consuming walnuts can enrich the gut microbiota, the community of beneficial microbes which live in our intestines, and in particular increase strains of beneficial probiotic bacteria. This has been repeated in humans with reports of increases in beneficial strains and especially those which produce butyrate, a by-product which supports the health of the gut.

An observational study of more than 50,000 older women over an 18-year period found those with the healthiest diet had a 13% lower risk of physical impairment. One of the foods with the strongest beneficial contribution was walnuts Both animal and human studies suggest that including walnuts daily may improve sperm quality and enhance fertility for men. Further studies are needed to confirm these benefits.

Detriments:
The fibre in the nuts may cause gastrointestinal issues if consumed in excess. Though walnuts (and nuts in general) may help treat digestive issues, sometimes, they may aggravate the problem. Hence, please consult your doctor before consuming walnuts if you have any digestive problems. Other common digestive side effects of tree nuts (including walnuts) include constipation, bloating, gas, stomach pain, vomiting, or diarrhea.

Allergies to tree nuts are common. The symptoms include nausea, shortness of breath, difficulty in swallowing, itching of the mouth, throat, or the eyes, headache, and nasal congestion. The most dangerous allergic reaction is anaphylaxis. It impairs breathing and sends the body into a state of shock. You may experience either a primary or a secondary allergy with walnuts. Primary allergies involve the direct intake of walnuts or their products, which can lead to anaphylaxis. Secondary allergies involve pollen, which reacts with walnuts due to cross-reactivity (this is because of the similarities in the nature of proteins in the pollen and walnuts). Here, the symptoms include itching skin irritation, or swelling of the mouth.

Since nuts, including walnuts, are high in fibre, they may aggravate ulcers in susceptible individuals. However, more research is required to establish this fact. Like all other nuts, walnuts are healthy. A large body of research highlights their anticancer, anti-inflammatory, cardio- and neuroprotective properties. But it is important to take note of the side effects and practice moderation.

]]><![CDATA[This Week: Cabbage!]]>Mon, 17 Nov 2025 20:00:00 GMThttps://www.allaboutfitness.net.au/food-for-thought/this-week-cabbage

Cabbage. It’s one of those foods you don’t often think about, unless you’re making its famous companion, corned beef, or whipping up a batch of creamy coleslaw for your next barbecue. The truth is this vegetable is versatile and packs a nutritional punch. Maybe cabbage deserves a little more attention.

Cabbage is a dense, leafy vegetable. While it looks similar to a head of lettuce, it’s actually a member of the “cruciferous” vegetable group that includes broccoli, kale, radishes, Brussel sprouts, and more. Cabbage comes in a variety of colours – green, white, purple and red. It’s been grown around the world for thousands of years and is a common ingredient in many dishes, such as kimchi and sauerkraut.

Cabbage, like other cruciferous vegetables, is packed with vitamins and minerals that your body craves, while remaining low in calories. Given its nutritional profile, it certainly qualifies as a superfood, but is often passed over for more trendy and fashionable items such as acai berries. Along with being low in calories, salt, and sugar, it offers some fibre and protein as well. Foods that contain fibre are an important part of a balanced diet and support a healthy digestive system. Also, protein from plants is considered a healthy alternative to protein from meats.

Finally, cabbage is a great source of antioxidants. These compounds help the body fight against what are known as free radicals (compounds that can damage the cells). Free radicals are thought to contribute to the development of diseases such as cancer, heart disease, and diabetes. Antioxidants help reduce the free radicals in your body and help improve your immune system and fight inflammation that can be damaging to your body.

The vitamin C found in cabbage is good for your whole body. Not only is it an antioxidant that fights free radicals, but it also helps to fight heart disease, cancer, and even the common cold. Vitamin C also helps your body to absorb the iron it needs. Cabbage is also loaded with vitamin K. This important vitamin helps your body fight the breakdown of bone and improves bone strength. It is believed that a lack of vitamin K can contribute to the development of osteoporosis and an increased risk of fractures, especially in older individuals.

Because cabbage is low in carbohydrates and high in fibre, it’s a great choice for those living with diabetes as it can help keep blood sugar levels stable without dangerous spikes. The antioxidants in cabbage help reduce inflammation, which is linked to heart disease. Cabbage also contains something called anthocyanins. Several studies have found these compounds can lower blood pressure and reduce the risk of heart attack and stroke. Finally, while too much sodium in your diet is linked to heart disease, the potassium in cabbage helps your body get rid of excess sodium through the urine.

Detriments:
While cabbage offers lots of vitamins and minerals your body needs, there can be a downside to eating cabbage. Cruciferous vegetables like cabbage can cause gas, bloating and diarrhea. It’s best to slowly introduce these vegetables into your diet and gradually increase your intake. Individuals with sensitive digestive tracts might want to limit cabbage or talk to your doctor.

If you’re on a blood thinner such as Warfarin, talk to your doctor before increasing your intake of cabbage. The vitamin K in cabbage can interfere with the effectiveness of blood thinning medications.

]]><![CDATA[This Week: Quince!]]>Mon, 10 Nov 2025 20:00:00 GMThttps://www.allaboutfitness.net.au/food-for-thought/this-week-quince

Quince (Cydonia oblonga) is an ancient fruit native to various parts of Asia and the Mediterranean. Its cultivation can be traced back to ancient Greece and Rome, where it served as a symbol of love and fertility. Although considerably less common today, quinces are close relatives of popular fruits like apples and pears. They’ve been used in folk medicine for decades, but scientific research on their benefits is still in the early stages.

Some of the most common symptoms during early pregnancy are nausea and vomiting. Some research indicates that quinces may help relieve these symptoms. One study in 76 pregnant women noted that 1 tablespoon (15 ml) of quince syrup was significantly more effective than 20 mg of vitamin B6 at reducing pregnancy-induced nausea. Although these results are promising, more research is needed.

Early research suggests that plant compounds in quinces may help prevent and treat stomach ulcers. In a test-tube study, quince juice inhibited the growth of H. pylori, a bacterium known to cause stomach ulcers. Meanwhile, a study in rats found that quince extract protected against alcohol-induced stomach ulcers.

Several studies suggest that quince syrup may help manage symptoms of gastroesophageal reflux disease (GERD), commonly known as acid reflux. A 7-week study in 80 children with acid reflux found that supplementing with quince syrup daily was as effective as medication that’s traditionally used to alleviate symptoms of this condition.

In a study in 137 pregnant women, a 10-mg dose of quince syrup taken after meals was likewise shown to be as effective as traditional medication at relieving acid reflux symptoms. Additionally, in a 4-week study in 96 children with acid reflux, using quince concentrate alongside traditional medication improved symptoms (such as vomiting, food aversion, burping, and abdominal pain) to a greater extent than taking the medication alone.

Quinces may alleviate various allergy symptoms by suppressing the activity of certain immune cells responsible for allergic reactions. Gencydo, a commercial allergy medication, combines lemon juice and quince fruit extract. A few small studies support its ability to prevent and treat mild allergic reactions, such as runny nose and asthma.

Additionally, mice studies note that quince fruit and seed extracts may prevent and treat artificially induced allergic dermatitis. Yet, it remains unclear whether they would have the same effect in people. While some experts speculate that quince products may be a safe alternative to traditional allergy medications, more research is needed.

Quinces may support your immune system. Several test-tube studies reveal it has antibacterial properties that may help prevent the overgrowth of certain harmful bacteria, (such as E. coli and S. aureus). Additionally, a single quince packs 15% of the DV for vitamin C, which is essential for a healthy, functioning immune system.
One fruit likewise provides 6–8% of the daily recommendation for fibre. Adequate fibre intake supports the healthy bacteria living in your digestive tract, collectively known as the gut microbiome. Maintaining a healthy gut microbiome may reduce inflammation and improve resistance to infections from harmful bacteria in your digestive tract.

How to eat them
Unlike more popular fruits, quinces are rarely eaten raw. Even when ripe, raw quinces have very a tough flesh and sour, astringent flavour. Thus, most quince lovers agree that the fruit is best eaten cooked. After slicing a quince, place it in a pot with water and a small amount of sugar, letting it simmer until the flesh softens. You can also experiment with adding spices like vanilla, cinnamon, ginger, and star anise.

You can eat cooked quince on its own or use it to top oatmeal, yogurt, or roasted pork. It also makes a delicious addition to fruit tarts and pies. What’s more, you can make quince jam. However, you should be mindful of the sugar content, as jam tends to be high in added sugar and easy to overeat.

]]><![CDATA[This Week: Mango!]]>Mon, 03 Nov 2025 20:00:00 GMThttps://www.allaboutfitness.net.au/food-for-thought/this-week-mango

In some parts of the world, mango (Mangifera indica) is called the “king of fruits”. It’s a drupe, or stone fruit, which means that it has a large seed in the middle. Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, each with its own characteristic taste, shape, size, and colour.

One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron, and promotes cell growth and repair. Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy foetal growth and development.

Another benefit of mango is that it’s low in calories. One cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low calorie density, meaning that it has few calories for the volume of food it provides. In fact, most fresh fruits and vegetables tend to have a low calorie density. One study found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal.

Still, keep in mind this may not be the case for dried mango. Just 1 cup (160 grams) of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density. Though dried mango is still rich in nutrients like vitamins, minerals, and antioxidants, it may be best to consume it in moderation due to its high calorie density and sugar content.

Fresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams). You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake. Not much research has examined the specific relationship between fresh mango and diabetes. A 2020 study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help prevent the onset of diabetes. Mango is high in both these nutrients, so it may provide similar benefits, though more research is necessary.

Mango is a good source of immune-boosting nutrients. One cup (165 grams) of mango provides 10% of your daily vitamin A needs. Vitamin A is essential for a healthy immune system. Plus, 1 cup of mango provides nearly 67% of your daily vitamin C needs. This vitamin can help your body produce more disease-fighting white blood cells, help these cells work more effectively, and improve your skin’s defences. Mango also contains other nutrients that may also support immunity, including copper, folate, vitamin E and several B vitamins.

Mango is delicious, versatile, and easy to add to your diet. However, you might find it difficult to cut due to its tough skin and large pit.
Here’s one good method for cutting a mango:

With the mango skin still on, cut long vertical slices 1/4 inch (6 mm) away from the middle to separate the flesh from the pit.
Cut the flesh on each of these slices into a grid-like pattern without cutting the skin.
Scoop the cut flesh out of the skin.

Here are some ways you can enjoy mango:

Add it to smoothies.
Dice it and mix it into salsa.
Toss it into a summer salad.
Slice it and serve it along with other tropical fruits.
Dice it and add it to quinoa salad.
Add mango to Greek yogurt or oatmeal.
Top burgers or seafood with grilled mango.

Keep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to about 2 cups (330 grams) per day.

Detriments:
Mangoes are a rich source of vitamins, fibre, and antioxidants, but consuming them in excess can lead to several unwanted effects. Let’s delve into the most common side effects of overconsumption:

Digestive Problems: One of the most immediate issues caused by eating too many mangoes is digestive discomfort. The high fibre content can lead to bloating, gas, and even diarrhea. For those who already have sensitive digestive systems, the effects can be more severe, resulting in cramping or gastrointestinal distress. It’s important to consume mangoes in moderation to avoid these symptoms.

Weight Gain: Despite their natural sweetness, mangoes are high in sugar. While this sugar is natural, excessive consumption can lead to weight gain, especially if the calories from mangoes aren’t balanced with physical activity. Eating large amounts of mangoes regularly may add to your overall calorie intake, making it harder to manage your weight.

Blood Sugar Spikes: Mangoes have a high glycaemic index, meaning they can quickly raise blood sugar levels. For those with diabetes or insulin resistance, this could pose significant health risks. Consuming mangoes in moderation, especially alongside protein or fibre-rich foods, can help mitigate these spikes.

]]><![CDATA[This Week: Dates!]]>Mon, 27 Oct 2025 19:00:00 GMThttps://www.allaboutfitness.net.au/food-for-thought/this-week-dates

Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Dates have become quite popular in recent years. Almost all dates sold in Western countries are dried. You can tell whether or not dates are dried based on their appearance. Wrinkled skin indicates they are dried, whereas smooth skin indicates freshness.

Depending on the variety, fresh dates are fairly small in size and range in colour from bright red to bright yellow. Commonly consumed varieties include Medjool and Deglet Noor dates. Dates are chewy with a sweet flavour. They are also high in some important nutrients and have a variety of advantages and uses.

Dates have an excellent nutrition profile.
Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs. Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fibre.

Getting enough fibre is important for your overall health. Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool. In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates.

Furthermore, the fibre in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating. For this reason, dates have a low glycaemic index (GI), which measures how quickly your blood sugar rises after eating a certain food.

Antioxidants protect your cells from free radicals, which are unstable molecules that may cause harmful reactions in your body and lead to disease. Compared to similar types of fruit, such as figs and dried plums, dates appear to have the highest antioxidant content.). Dates have been studied for their potential to promote and ease late-term labour in pregnant people. Eating these fruits throughout the last few weeks of pregnancy may promote cervical dilation and lower the need for induced labour. They may also be helpful in reducing labour time.

Dates are a source of fructose, which is a natural type of sugar found in fruit. For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a great healthy substitute for white sugar in recipes due to the nutrients, fibre, and antioxidants that they provide. The best way to substitute dates for white sugar is to make date paste, as in this recipe. It is made by mixing dates with water in a blender. A rule of thumb is to replace sugar with date paste at a 1:1 ratio. For example, if the recipe calls for 1 cup of sugar, you’ll replace it with 1 cup of date paste.It is important to note that although dates are high in fibre and nutrients, they are still fairly high in calories and best consumed in moderation.

Detriments:
Allergic reactions to dates aren't typical and are usually limited to itching and inflammation in and around the mouth. Mold or sulphites (added to dried fruits like dates as a preservative) are generally responsible for the symptoms of date allergies. Symptoms often resemble asthma symptoms, ranging from mild wheezing to a life-threatening anaphylactic reaction, which requires immediate medical attention. Many people with fruit allergies are also sensitive to latex or pollen. If you suspect you're allergic to dates, avoid eating them and talk to your doctor to determine the source of the problem.

]]>