Professor Tim Spector’s superfood tip lowers cholesterol, blood pressure and reduces dementia risk

Nutritional scientist, Professor Tim Spector, has shared a valuable tip on incorporating key ‘superfoods’ into our diets to promote better health outcomes. Professor Spector, known for his work in genetic epidemiology at King’s College London and as the founder of the health app Zoe, highlighted the importance of not discarding the peel from fruits and vegetables, as it contains a wealth of healthy vitamins and minerals.

In a recent Instagram post, Prof Spector emphasised that fruit and vegetable peels are rich in chemical polyphenols, which have a positive impact on health by benefiting the stomach microbiome and reducing inflammation in the body. These polyphenols also offer numerous health benefits such as reducing the risk of dementia, arthritis, and diabetes. Additionally, fruit and vegetable peels often have higher levels of vitamin C compared to the flesh inside, which can aid in lowering blood pressure, reducing the risk of heart disease, and combating dementia.

Moreover, these peels are a rich source of fibre, and increasing fibre intake has been shown to significantly lower cholesterol levels. Prof Spector recommended increasing daily fibre intake by 5g, as it can have a greater impact on reducing blood pressure compared to reducing salt consumption. He also shared a practical tip for utilising peels effectively by turning them into vegetable chips through baking with olive oil, salt, and pepper.

The global issue of food wastage was also highlighted by Prof Spector, as approximately one-third of all food is lost or wasted globally. Any practice that enhances the nutritional value of food, saves time, and promotes sustainability is considered a positive step towards a healthier lifestyle, according to the nutritional scientist. By including fruit and vegetable peels in our diets, not only can we improve our nutrition intake, but we can also contribute to reducing food waste and promoting overall health and well-being.