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A food expert has evaluated the nutritional value of popular fruits in the UK—and the ones commonly chosen for breakfast did not score well.
Nichola Ludlam-Raine, a registered dietitian and author of How Not to Eat Ultra-Processed, was invited to review eighteen popular fruits in Britain—ranging from grapes to oranges, strawberries to pineapple—assigning each a nutritional score out of five.
In a discussion with The Telegraph, Ms. Ludlam-Raine revealed which fruits are beneficial for regular consumption and identified some that, due to their high sugar content, should be enjoyed as occasional treats rather than everyday foods.
And it’s bad news for people who like to start their day with a platter of tropical fruit, or enjoy a pot of supermarket fruit salad stirred in to their yogurt, or mix chopped banana in to their porridge.
Coming in last with a score of just 1 out of 5 was melon, with all varieties— watermelon, cantaloupe, honeydew and galia—languishing at the bottom of the list.
Melons are mostly made up of water, are packed with vitamin C, and in some varieties, vitamin A.
However, they are as low in calories as they are in overall nutritional value.
Ms Ludlam-Raine said: ‘Melon is low in fibre and overall nutrients compared with other fruits’, adding that they contain a ‘moderate amount of natural sugar’.
Melons are not the best fruit when it comes to nutritional value
It was bad news for bananas, too
Second from bottom on the list was pineapple, which scored 2 out of 5.
This was because it is high in natural sugars, and it’s acidic juices can cause irritation to gums.
‘Pineapple is rich in vitamin C and contains bromelain, an enzyme that may aid digestion and reduce inflammation,’ Ms Ludlam-Raine explained, adding that the spiky yellow fruit is also rich in manganese, ‘which supports metabolism and antioxidant function.’
Scoring 3 out of 5, and tying with grapes, were bananas, a go-to breakfast choice of millions of people across the world.
Ms Ludlam-Raine said the fruits, which are so rich in natural sugar they were once described as ‘Mars bars in yellow skin’ do still have lots of health benefits, however.
She said: ‘They are a good source of potassium, vitamin B6 and fibre…quick energy and support heart health.’
So what fruits should you be piling high on your plate?
The dietician placed oranges, kiwis and berries at the top of her list, giving the colourful, anti-oxidant rich choices 5 out of 5.
Eating a ‘rainbow’ has long been heralded as a path to good health
In the middle, with 4 out of 5 stars, were pears, apples, grapefruits and mangoes.
Berries have long been heralded as a super food.
All berries are regarded as nutritional powerhouses, packed with vitamins, minerals, antioxidants, and fibre.
They have been linked to lower levels of inflammation, which can lead to expansive cell and tissue damage.
Earlier this year, Dr Nadeem—a healthcare professional at Wellness Drip—told You Magazine that by upping our intake of three vitamin C rich foods, we could cut the amount of sick days we take per year in half.
These are oranges, kiwis and strawberries, which were all hovering around the top of Ms Ludlam-Raine’s chart.
‘Your body can’t store vitamin C, which is vital for fighting illness,’ Dr Nadeem explained. ‘So it needs a steady supply through your diet.
‘If you’re regularly run down, frequently catching colds, or taking longer to recover, a deficiency is often part of the picture.’
