10 Healthiest Fruits In The World

When it comes to fruit, they are all pretty healthy. However there are a few samples which tip the balance on the healthy scales due to their cancer fighting, cholesterol lowering, energy providing, vitamin boosting abilities. Here is our list of the 10 healthiest fruits in the world. Some of them may be easier to find than you may think...

Anti-inflammatory: Apples
Kicking off with a classic, apples are brilliant choice for an everyday health boost. Most know that they are a great source of fibre, however the antioxidant qualities of this fruit are seldom mentioned. The skin of apples contains a powerful antioxidant called quercetin which has both antihistamine and ant-inflammatory abilities.

Preventing Heart Attacks: Dragon Fruit
This fruit has been hailed in recent studies for it's ability to lower cholesterol which in turn reduces the risk of heart attacks. See the report HERE

Supporting Excercies: Banana and Pineapple
In order to stay truly healthy, we all know that we should be exercising from regularly. Yet feeling lethargic beforehand coupled with the fear of muscle pain afterwards puts many of us off even venturing to the gym. The banana-pineapple fruit combo is there to tackle this. Eating a banana before exercise will give you the energy you need to see you through. The bromelain in pineapple will soothe muscle pain post work out and will aid a speedy recovery.

Antioxidant Boosting: Ariona Berry
As the latest berry to be award Superfruit status, the ariona berry contains four times as much antioxidant as the revered goji berries. Their sharp, tart taste - which has awarded them the nickname 'chokeberry' - makes them difficult to snack one, however they can be dried or turned into sauces and jams.

Cancer Fighting: Soursop
Now you probably won't stumble across this in your average supermarket, however if you do you should definitely snap it up right away. The soursop is native to the Caribbean, Central America and South America, you can also find it in some African countries. This large fruit has been celebrated for it's cancer fighting and cancer preventing properties. Early tests have shown that extracts can beat some breast and liver cancer cells which are resistant to chemotherapy.

Skin Brightening: Cantaloup Melon 
This may not be necessary for your health as such, but we all like to look our best. Snack on cantaloup melon as it's high Vitamin A content will keep your skin looking young and smooth as it boosts cell renewal.

Healthy Digestion: Papapya
The fibres in papaya are able to bind with toxins in the digestive tract and keep them away from healthy cells in colon. The works to reduce the chances of contracting diseases of the colon, including cancer and also helps to ensure overall digestion is healthy.

Cancer Fighting: Apricots
Another unknown wonder, apricots should be celebrated for their cancer preventing as well as it's high Vitamin A, E, and C content. They are also high in potassium, iron and beta-carotene.

Healthy Snacking: Raspberries
These fruits are another great source of fibre with one cup containing around 8gs of the stuff. Despite their deliciously sweet taste they are actually low in sugar and calories. This makes them the perfect healthy snack when you're craving something a little bit sweet.

Maintaining Weight: Coconut
As well as being a must have on any tropical getaway, coconuts are one of the healthiest fruits around. The water from a coconut is packed full of potassium, making it a great drink before exercise. The flesh of the coconut can also be used as a weight management tool as it works to reduce appetite. It may also even boost the metabolism meaning weight can be burned off easier.

Eating Fruits and Nuts Reduce The Risk Of Heart Attacks

Largest study to date into the 'Mediterranean Diet' shows that a diet high in fruits, nuts, veg, fish and olive oil can reduce the risk of heart attacks and strokes. 

One of our favourite things to eat with fruit is nuts. Together this pairing makes a great healthy snack, striking the perfect balance between sweet and savoury, soft and crunchy  Now it turns out that a diet rich in these two things has the ability to reduce your risk of heart attacks.

The mysterious 'Mediterranean Diet' has been alluded to for years, however a recent study has shown that there is some scientific weight behind the theory.

The ideal Mediterranean diet does not restrict on calories however does suggest a balanced diets of the following things. It should be rich in fruit, nuts, vegetables, beans, and grains. There should also be a medium intake of poultry and fish and a low intake of dairy, red meats and sugar. It also allows for the occasional drinking of red wine with meals.

This study, the largest to date into the Mediterranean diet, was carried out using 7,447 people in Spain who were considered to be at risk of heart disease however didn't actually have any existing heart issues. They were split into 2 groups, one group following a Mediterranean style diet and the other following a low fat diet.

After almost 5 years of testing, the results showed that those following the Mediterranean diet were 30 percent less likely to suffer a heart attack than those on the low calorie eating plan.

This study is the most extensive so far into the positive effects of adopting a Mediterranean diet. There are small changes we can make to our daily eating habits to get closer to this reaping the benefits of this lifestyle. For example, choosing fruits, veg and nuts over other unhealthy snacks during the our working day. Having regular office fruit deliveries is one way to ensure that healthy snacks are always within reach of you and your colleagues.

www.fruitfortheoffice.co.uk

A full report on this study can be read on the New England Journal of Medicine 

10 200 Calorie Snacks

Regular healthy snacking has always been an important part of any healthy diet. However trying to find the ideal snack that is tasty, nutritious and filling isn't so easy. Now, thanks to the people at WiseGEEK, making the right choice has been made a little simpler. The team at WiseGEEK have taken a selection of popular snacks and photographed exactly how much you get for 200 calories. You'll probably think twice before licking that peanut butter spoon ever again....

The Good

Honeydew Melon 
For a refreshing 200 calories snack, you can treat yourself to 6 slices of honeydew melon

Baby Carrots
This mound of carrots (570g to be exact) amounts to just 200 calories. There's probably ennough there to keep you snacking all day long.

Apples
This plate of sliced apple (385g) will leave you satisfied and only 200 calories down.

Kiwi
Chop up 328g of kiwi and there you have a delicious, sweet, 200 calorie snack. Perfect for an office afternoon munch.

Puffed Rice Cereal
For a healthy crunchy snack, how about some rice cereal. This massive plate (or 54g) makes a great 200 calorie snack.







The Not So Good

Crisps
Just 37g of crisps make up 200 calories, and chances are you'll be hungry again an hour later.

Coca-Cola
Just two glasses of the sweet stuff (496ml) will rack up 200 calories.

Blueberry Muffin
We all deserve a treat from time to time, but bear in mind that before you've even finished a standard blueberry muffin, you'll have already scoffed 200 calories.

And The Pretty Bad

Peanut Butter
This tiny dollop of peanut butter peanut butter equates to a whopping 200 calories. At just 34g you've probably licked that amount from the back of spoon during a late night food forage!

Chocolate M&M
As tasty as they are, they're probably not the best afternoon snack. 40g (around a handful) of these treats is all you need to rack up 200 calories. After which you'll have the inevitable afternoon sugar crash to deal with! 

All imagess [via]

Top 11 Natural Appetite Suppressants - The Greedy Person's Guide

When it comes to kick starting the annual January detox one of the things that leaves many of us firmly on the starting block is the fear of being hungry. If you’re sitting at your desk, the last thing you want is to be distracted by a rumbling tummy. Not only is it uncomfortable and distracting, it can send a loud (and not necessarily proud) message to your whole office that you’re trying to eat less. That said looking for foods which are nutritious, delicious and have the ability to keep us full can be a difficult.

Enter the appetite suppressants. When most of us think of these the first thing that comes to mind are images of scary potions in pill or powder form that were created in a lab. The truth is that there are many natural foods and products that you can use to suppress your appetite. Here are our top 11 natural appetite suppressants along with the science behind how they work.

Almonds

A handful of nuts make a great snack that will keep the hunger pangs at bay throughout the afternoon.

HOW: They’re full of healthy fats, but eating too many can be detrimental to your diet so keep it to a handful a day. Nuts can also take around an hour to make you feel full so bear this in mind and don’t wait until you’re absolutely starving before snacking.  

Grapefruits

Grapefruits have long been hailed as a ‘fat burning’ tool. Whilst this may not necessarily be true, they do work as an appetite suppressant. Starting the day with half a grapefruit can help to keep that rumbly tummy quiet throughout the working day.

HOW: It works by helping to control insulin levels which convert sugar into fat therefore helping to reduce sugar cravings and weight gain. 

Cinnamon

Cinnamon is a great spice for livening up anything from porridge and fruit to tea and coffee.

HOW: Studies suggest that cinnamon cause the stomach to empty at a slower rate meaning you stay feeling fuller for longer. Eating cinnamon after a meal also causes the body to produce less insulin. Insulin turns sugar into fat so cinnamon is great for decreasing weight gain.

Avocadoes

Apart from being delicious, avocados are great for suppressing your appetite. Once again this tasty option needs to be eaten in moderation.

HOW: The healthy fats are great for keeping you full and providing your body with some nutritional essentials, but you can have too much of a good thing. Opt for half a small an avocado as an afternoon snack.

Pears

As well as being a great source of vitamins and general fruit goodness, pears are great for curbing your appetite.

HOW: They’re a low calorie option so you can eat as many as you like throughout the working day and the bulky fibre in the pear will fill you up until your next meal.

Water

We all know we need to drink around 8 glasses of water a day to stay hydrated, however drinking the clear stuff can also help to suppress our appetites throughout the day.

HOW: Pure and simple, a glass of water before a meal fills up your tummy helping you to feel fuller on less food.

Vegetable Broth

Try starting your lunch with a small bowl of vegetable broth; this will stop you from pigging out on calorie laden foods.

HOW: A simple broth works in the same way to water. As it is low in calories and high in fluid it is the perfect thing to fill you up and make you eat less stodgy food for lunch.

Green Tea

If you’re not a fan of traditional green tea, try some blends that contain fruit flavours or try adding a slice of lemon or orange to boost the taste.

HOW: This wonder drink is helpful on two fronts. Firstly it contributes to your daily intake of water, and water in itself is a great tool for filling you up. Green tea also contains catechins which stabilise your blood sugar levels, making you less likely to crave sugary snacks. 

Dark Chocolate

Ignore this tip if you’re lacking in will power. A SMALL amount of dark chocolate i.e. one cube is helpful in curbing your appetite. It’s also perfect for those who feel like they can’t get through the day with at least one small treat.

HOW: Firstly the bitter taste of this decadent treat works to reduce your appetite. Secondly, the steric acid in dark chocolate slows down your digestions which will leave you feeling full.

Cold Meats

A quick protein boost is a sure fire way to curb a rumbling tummy. Buy some sandwich fillers from your local supermarket or cook a piece of chicken breast at home and keep it in your office fridge for easy snacking.

HOW: Any foods rich in protein will keep you feeling full in between meals  

Beans

Baked beans on toasts make a cheap healthy lunch that will and also act as a natural appetite suppressant. For an extra fibre and taste boost, opt for mixed pulses.
HOW: Beans and pulses are a brilliant source of bulky fibre which will leave you feeling satisfied well into the afternoon.

Check out all of the healthy snacks on offer at Fruit For The Office

Why Pineapple is Better Than Orange Juice

As the days get shorter and the temperature drops the advice of our mums from winters gone by rings in our ears every day. Wrap up warm, eat lots of hearty meals, and the age old favourite drink vats of orange juice. But there comes a time when mums don't necessarily know best, and this just happens to be one of them. Orange juice isn't a bad option when it comes to staving off colds, it's just that pineapple juice is better.

Vitamin C
Whilst orange juice is a great source of vitamin C - an essential tool for fighting the office lurgy - it is not the only way to get your vitamin boost. Pineapple juice is high enough in vitamin C to give you a daily dose and keep the germs at bar

The Power Of Bromelain

Bromelain is one of those super enzymes found in pineapples (and not in oranges). When you succumb to of office lurgy (and let's face s, it happens to us all at least once year) Bromelain is one of the things you really want on your side. Here's how it works

• Bromelain is a natural anti-inflammatory so if your throat and glands are threatening to blow like a balloon.
• It will help to sooth your cough and thin your mucus helping your body to get rid of it more effectively
• The bromelain will also help to ease the aches and pains that come with getting a cold

Sensitive Tummy

Orange juice is acidic so can be pretty rough on the tummy - not the best thing if you're already feeling a bit ropey. Pineapple juice is less acidic and is also great for settling your tummy after food.

So next time you hear the tell tale sound of your colleague sneezing from accross the room. Get yourself some fresh pineapple juice or chunks.

Keep the office in tip top shape by adding some individual of pineapple chunks to your office fruit delivery

www.fruitforthoffice.co.uk

10 Things To Eat To Look Your Best This Christmas

As much as we try to resist the horrible word ‘DIET’ we all want to look our best for the office Christmas party, New Years Eve bash and and any other festive events we've got lined up. With our eyes firmly on the prize we inevitably begin to assess the things that we shove into our gobs.

But forget subscribing to a faddy diet 7 days before you've got to slip into that LBD. Start making healthy choices now that will see you in good stead for the festive season.

Snacking

This is the classic dieting pitfall, munching on unhealthy snacks during the day is a sure fire way to pile on the pounds. Make better choices by ensuring you've got a selection healthy snacks at your desk.

1. Nuts

If you're after something with a bit of bite place a small pot of nuts on your desk to snack on during the day. For a an extra bit of crunch go for roasted nuts, but watch out for the salt content. Nuts are a brilliant protein filled snack that will leave you feeling full and satisfied. 

2. Dried Fruit

If you think you might struggle to give up sweet treats, try replacing them with dried fruit. The gummy texture and sweet flavour will make you feel like you've just munched through a handful of Haribo! For the most diet friendly dried fruit opt for low sugar, high nutrient options such as mango, apricot and figs. 

Exercise

Unfortunately there is absolutely no quick fix when it comes to losing weight and toning up. You've got no choice but to do some exercise if you want to maintain your shape. Here are a few foods you can eat to get the most of your work out.

3. Bananas
Bananas are high in potassium and potassium helps to aid correct nerve and muscle function which is pretty important for a work out. As we sweat we loose potassium so it's important that your levels are topped up before you start. The best way to do this is to grab a banana before you work out.

4. Pineapple
Once you're done sweating buckets, grab yourself some pineapple. Not only with the fresh sugar hit stop you from sticking a pizza in the oven, it also helps to aid your recovery. Pineapple is a natural anti-inflammatory so if you're feeling the burn after hitting the treadmill a serving of pineapple should help to relax those muscles.

Skin and Hair

Looking your best isn’t all about what the scales say. Having shiny hair and glowing skin is half the battle won against wowing the crowds this Christmas. Instead of trying to find it in a bottle, spend the next few weeks eating the right foods to boost your natural beauty.

5. Blueberries
Blueberries are a great source of antioxidants which are essential for the maintenance of strong shiny hair. These little gems also contain vitamin E which improves circulation to the scalp, therefore promoting strong, healthy growth.

6. Kiwis

When it comes to skin it's all about the vitamin C. This vitamin is vital in producing the collagen that keeps our skin looking plump and firm  Don't be fooled into thinking that oranges are the best source of the C-stuff. In fact kiwis are one of the highest natural sources of vitamin C so add one to your daily routine. 

7. Seeds
Dry skin is one of those things we all have to contend with in winter. Constantly moving from hot to cold conditions and having the heating blasting all day long plays havoc with our skin. The best thing to eat to combat this is anything loaded with vitamin E, that's were there seeds come in. Raw sunflower and pumpkin seeds are bursting with Vitamin E. 

Bright Eyes

There’s nothing like a pair of bright shiny eyes staring back at you in the mirror to make you feel like a super star. Apart from looking your best we all want to preserve our eyes for as long as possible so make some additions to your diet to give them their best possible chance.

8. Avocados
Healthy eyes are shiny eyes. Keep your eyes in tip top shape by keeping your lutein levels up. Lutein is a mineral which helps protect the eyes and also has an effect on pigmentation. Avocados are full of lutein and they also make a great afternoon snack as they are packed with good fats which will give you the energy to push through till 5.30pm!

White Teeth

Nothing goes better with bright eyes than a set of pearly whites. For that total A-list glamour look you need to be rocking a bright white smile. As well as staying away from the coffee and red wine there are a few more things that you can do to your diet to ensure that that your teeth are brighter than the first snow of Christmas

9. Strawberries
Crush some strawberries, dip your toothbrush into the pulp then start scrubbing. It's the light acid content in the strawberries that helps to whiten your gnashers. For a more intense clean, mix some baking soda into the pulp before applying to your teeth. Be sure to rinse thoroughly afterwards to ensure there is no unwanted acid left lurking around your mouth. 

10. Lemons
Rubbing lemon peel on your teeth can help boost whitening. Again it's the acid content in the lemons which helps to brighten up your smile so be sure to rinse afterwards.

So there you have it. 10 things to eat to look your best this Christmas. Happy eating and enjoy the festive season!

What Are Antioxidants?

We've talked about antioxidants a lot on this blog but we've never really explained exactly what they are. This nifty infographic gives a great run down of what they are, where to find them and why we should be seeking them out every day! Fortunately a lot of these tasty treats can be found in your office fruit delivery, so that's a good place to start.

www.fruitfortheoffice.co.uk

Watermelon Can Prevent Heart Attacks and Weight Gain

We've all heard the phrase, an apple a day will keep the doctor away however new research suggests that we may have gotten the fruit wrong.

Latest research suggests that watermelon could be a key tool in fighting two of the UK's biggest killers. The severity of heart disease and obesity has grown in the past few years, so the idea that one fruit could harness the power to combat them is incredible. Here comes the science bit.

Scientist discovered that mice who were fed high fat diets had their levels of bad cholesterol halved when they drank watermelon juice. This was compared to a control group of mice which ate the same diet but were only given water to drink. They also found that watermelon helped to control weight gain by ensuring there were fewer fatty deposits left in blood vessels.

The secret behinds watermelons wonder powers have been attributed to a chemical called citruline which is found in the juice

We wonder if Vodka Watermelons count? Probably not. 

How To Get Rid Of Fruit Flies

We love fruit (obviously) and all the benefits it brings, but from time to time the nectars from the gods attract some devilish friends that leave a bitter taste in mouths of office workers across the country.

We’re talking about fruit flies of course. Fruit flies are those dainty little creatures that seem to float, rather than fly causing annoyance to all and sundry. The pesky little things rarely confine themselves to one area of the office, drifting their way into every nook, cranny and desk available. 

Here’s how to get rid of fruit flies from your office

• Eat all the fruit. Fruit flies are generally attracted to fruit that has been left lying around, and seeing as prevention is always better than a cure the best thing to do is to gobble it all up. Click here for some ideas on what to with the remains of your office fruit bowl at the end of the week.

• Remember, fruit isn’t the only culprit. Anything sweet and sticky can attract fruit flies so make sure sugary drinks and sauces are cleaned up and put away

• Once you’re cleaned up and eaten all the fruit, you may still need to deal with the army of fruit flies that have invaded your office. This is where the traps come in:

Put out half a glass of wine – never ones to encourage wasting alcohol, desperate times call for desperate measures. The flies will flock to the wine, then you can dispose of them all

Burn some incense – fruit flies don’t like the thick smoky air so will head for the nearest exit (be sure to leave a window open) or meet their timely death.

Use fresh bait – take a piece of over ripe fruit and place it in a bowl or jar. Cover with a piece of cling film – make sure it is taut then poke some holes in the film with a fork. The fruit flies will find they way in but will then be trapped.

Picture Credit 

10 Foods To Boost Your Immune System

We can all feel the weather gradually starting to change, and as we cling onto our flip flops and flimsy summer dresses for a little while longer it may be time to thing about boosting our immune systems. Cause let’s face it, we’re all going to succumb to that office cold at some point, but here are some great office snacks that will help you bounce back in no time.  

  

Citrus Fruits

The old wives tale of eating an orange when you’ve got a cold could not be more correct. However it’s not just limited to oranges, all citrus fruits are high in Vitamin C which has been proven to reduce the symptoms of colds by 23% 

Kiwi Fruits

If citrus fruits really aren’t you’re thing, a Kiwi will do the trick just as well.  Kiwis are another excellent source of Vitamin C whilst also being pretty low in calories, making them the perfect immune boosting snack.

 

Yoghurt

Many low fat yoghurts that are currently on the market are bursting with good bacteria which is already found in your body. These bacteria work to protect the body from any germs and help boost the amount of white blood cells.

Tea

Sipping on hot drinks . Green tea in particular is full of flavanoids, a brilliant antioxidant that works to boost the effectiveness of vitamin C.

Honey

If you do succumb to a tickly cough, honey is great for soothing your throat. It also contains antioxidants and has antimicrobial properties to help you fight infection.

Blueberries

They’ve long been hailed super fruits as they are high in antioxidants. They are also packed full of anthocyanin which – as well as giving them their luscious deep blue colour– is good for boosting the immune system.

Apples

Apples are great cleansing fruits which aids digestions. A healthy digestion system is vital to a healthy immune system as 70% of your immune system is in your digestive tract.

Brazil Nuts

This great office snack it rich in selenium which helps to enhance those virus killing white blood cells that all rely on to get us through the winter flu.

Avocado

Half an avocado makes a great office snack, as they are full of good fats which give you the energy to get through the afternoon. They are also contain A which helps to boost the growth of those all important white blood cells

Persimmons

These are a great a fruits for boosting your immune system. They are full of vitamin A and C and they crop up around winter time – just when we need them most.