As the colder weather sets in, we take a look at the health benefits of eating some of our winter food favourites – and find out the latest on whether red wine and chocolate are good for us

The health conscious among us know full well the saying that ‘we are what we eat’. But trying to get a balanced view on what is healthy and what is not can be hard when one news article tells us one thing and another suggests the opposite. Chocolate is a case in point – we may long to believe that certain compounds contained within it mean we should treat ourselves to more of it, but can we really class it as being good for us?

With winter on its way, our food choices tend to change – salads make way for casseroles and stews and seasonal goodies like kale and satsumas become more readily available. Here, we take a look at some winter store cupboard favourites to find out the latest on what is good – or otherwise – about them.

Olive oil

Because of its association with the Mediterranean diet, olive oil has become a favourite among health conscious cooks, and is used as the basis for many dishes, from casseroles to dressings. There has been more than a drizzle of research into the potential health benefits of olive oil. Recent studies have, for instance, linked consumption of extra virgin olive oil with a reduction in heart disease, while a diet that combines unsaturated fats, such as those found in olive oil and nuts, with nitrite-rich vegetables such as spinach, celery and lettuce, may help protect against hypertension, according to a recent study led by King’s College London. This is because, the researchers reason, when these two food groups are combined, they form nitro fatty acids, which are thought to help lower blood pressure.

“These types of studies support current advice that it is better to use unsaturated fats such as olive, rapeseed, sunflower and corn oil,” says Tracy Parker, a heart health dietitian at the British Heart Foundation (BHF). “We know that choosing these healthier unsaturated oils helps to lower cholesterol levels when they substitute items high in saturated fat such as butter, lard and ghee.” Olive oil is high in monunsaturated fats, which help to maintain healthy blood cholesterol levels, she adds.

However, it would be wrong to assume that olive oil must be what makes the Mediterranean diet a so-called ‘heart healthy’ one. In fact, there is so much more to learn about its secret health benefits. As well as olive oil, the classic Mediterranean diet also includes fruit, vegetables, cereals, nuts, beans and seeds. “There is not yet confirmed nor sufficient evidence to know whether there are elements of this diet that offer greater benefits – such as the olive oil or fruit and vegetables – than others or if it is the diet as a whole that is beneficial,” says Tracy.

Extra virgin olive oil is thought to be particularly healthy because it contains high levels of antioxidants. “However,” Tracy adds, “while extra virgin olive oil may have particular health benefits, consuming this on top of an unhealthy diet is unlikely to make much difference to heart health.”

Chocolate

Evidence suggests that we’re more likely to reach for energydense comfort foods during the winter months – including sugary, fatty snacks such as chocolate – than in sunnier seasons. Some researchers have given chocolatelovers all the more reason to reach for their favourite bar of choice – by suggesting that chocolate can bring health benefits.Researchers presenting at a meeting of the American Chemical Society earlier this year, for instance, provoked excitement by outlining the idea that certain bacteria found in the gut are able to ferment dark chocolate and produce anti-inflammatory compounds that are good for the heart. There has also been much interest in the potential health benefits of a powerful antioxidant called flavonol, which is found in dark chocolate.

“Various pieces of research over the years have suggested that chocolate, eaten in small quantities, might have some health benefits,” says Tracy, “and a number have shown heart health benefits from the flavonol in dark chocolate. Dark chocolate does contain more cocoa and therefore antioxidants than milk chocolate, which may contribute to good health.”

But – and there is a but – “dark chocolate is still high in calories and has the same amount of saturated fat as milk chocolate,” says Tracy. “Too much saturated fat can mean higher cholesterol which, in turn, raises your risk of heart disease.” What’s more, Tracy adds, flavonols are also contained in beans, apricots, blackberries and apples, which are all low in calories and fat. So, unfortunately, claiming that the body needs flavonols is no reason to reach for a chocolate bar after all.

Evidence suggests that we’re more likely to reach for energy-dense foods during the winter months

Apples

Autumn is apple season in the UK and, it seems, the old saying about an apple a day keeping the doctor away has more than an a pip of truth in it. Writing in the British Medical Journal, Oxford University researchers calculated that prescribing an apple a day to all adults aged 50 and over in the UK would prevent around 8,500 deaths from heart attacks and strokes every year. While the apple a day mantra has stood the test of time, the message that is coming in loud and clear is that eating a variety of fruit and vegetables – and more than five a day – is important.

Indeed, eating seven or more portions of fruit and vegetables a day reduces the risk of death by nearly half compared with eating less than one portion a day, according to a study from University College London. Using the Health Survey for England, the researchers found that the more fruit and vegetables people ate, the less likely they were to die, at any given age. Vegetables had a larger effect than fruit, but fruit still made a difference, the researchers said.

It makes sense to enjoy the fruits of the current harvest and eat seasonally, too. “The benefits of eating seasonal fruit and vegetables are that they haven’t been processed or transported long distances,” explains Tracy. “The vitamin and mineral content deteriorates each day the fruit or vegetable spends sitting in the truck or on the shelf. Seasonal eating is also a great way to encourage a bit of variety in your diet and an in-season piece of fruit or veg will taste better too.”

Various pieces of research over the years have suggested that chocolate, eaten in small quantities, might have some health benefits

Greens and more

Other fruit and vegetables currently in season include: kale, Brussels sprouts and citrus fruits. “Brussels sprouts and kale belong to the brassica family of vegetables,” says Sarah Coe, a nutrition scientist at the British Nutrition Foundation. “These types of vegetables contain glucosinolates, a group of natural compounds that have been associated with a lower risk of cancer. Brussels sprouts are also a good source of vitamin C and folate and provide fibre for a healthy gut.”

Adding leafy kale to the menu is a healthy option, too. “Kale contains high amounts of vitamins A and C, both of which are good for healthy skin. It also contains folate, which is good for healthy blood and cognitive function,” explains Sarah. “Kale is also a source of calcium, which is a key nutrient for healthy bones and teeth.” Citrus fruits, such as satsumas, are also in abundance now and they are, says dietitian and spokesperson for the British Dietetic Association Priya Tew, “packed with vitamin C, antioxidants and fibre”.

Meat, milk and cereals

We can make our own vitamin D from sunlight during the sunnier months of the year, but experts say we should be sure to eat foods containing the so-called ‘sunshine’ vitamin during the winter. “We are only just beginning to learn how important vitamin D is for long term health and there is now evidence that it may have a role in protecting against common killers such as cancer and heart disease,” says GP Dr Gill Jenkins, who is part of the Meat Advisory Panel. “Our climate means that we often can’t make enough from sunshine and many of us have sub-optimal levels, so it is important that we get the most from natural food sources, such as red meat.”

Other foods containing vitamin D include oily fish, eggs and fortified cereals.