Friday, 25 January 2008 by Dr Maytel
The one thing that is in nobody's interest to say is this: fruit just doesn't provide that much nutrition in the first place. If you believe the nutrition industry, every week produces some new superfood, often a fruit: blueberries, pomegranates, acai berries. The fact is that fruit consists of water, sugars (normally about 10%), some vitamin C, and some potassium (thought to be good for controlling blood pressure). And that's kind of it. Pineapple, for example, has only got about 10mg of vitamin C per 100g (which means a 80g standard portion would only have about 12% of RDA) and is mainly water and sugar. In a typical supermarket fruit medley of 150-200g, at least 15g will be sugar, and the other major constituent water. If it's a citrus medley, there will be about 40mg per 100g of vitamin C, if not, there will be about 10-20mg.
"It's a myth that fruit is packed full of vitamins and minerals," says Tom Sanders, who is director of the Nutritional Sciences Division at King's College London. "The foods packed full of micronutrients are grains, seeds and nuts, the peas and things." Bagged salad? "It's mainly water. Dark green vegetables are a good source of some vitamins, such as vitamin A and folate, but lettuce hasn't got much going for it at all. The really sad thing is that we don't eat enough vegetables, such as cabbage, spinach and broccoli."
In May, the Observer reported that dietitians have become so worried about claims being made for so-called superfoods that they convened a debate on the subject at the Science Museum. It may be claimed that particular exotic berries boost IQ, energy and immunity, but the only science even vaguely backing this up is that they contain folic acid, which does boost brainpower, but is present in many foods. The antioxidants in pomegranate juice, which supposedly fight diseases as different as cancer and arthritis, actually only last in the body for an hour. Wheatgrass, that standby of the trendy juicebar, is said to be rich in detoxifying chlorophyll, but every green vegetable and leaf in the world contains cholorophyll - which is not, in fact, absorbable by our bodies.
"The term 'superfoods' is at best meaningless and at worst harmful," Catherine Collins, chief dietician at St George's Hospital in London, told the paper. "There are so many wrong ideas about superfoods that I don't know where best to begin to dismantle the whole concept."
The added irony, in the topsy-turvy world of supermarkets, is that rich desserts often cost very little, while fruit, especially organic, fairtrade, and prepared fruit, is marked up. At the Sainsbury's where I got my lunch, I could have had four 100g creme brulees for 44p, two tiramisu for 98p, and six chocolate mousses for 69p - or a grand total of 11.5p each, making those Pink Lady slices, gram for gram, four times more expensive. We are, more or less willingly, paying through the nose for a particularly 21st-century version of virtue. "You're made to feel worthy, and therefore you're made to pay a premium for it," says Sanders. "Supermarkets have a lot to answer for in the obesity debate."
"The way you've got to look at fruit is that it's better to eat fruit than biscuits, cakes and puddings, because there's very little energy value in it and it's not fattening," he says. "A bit of sugar gives you a lift and takes the pangs of hunger away. But it's not full of all sorts of other nutrients as well. That's a myth"
Link to Guardian Article