Eating fruit and vegetables that are high in a key compound – such as apples, pears, blueberries, strawberries and radishes – may help prevent weight gain.
Research from Harvard University and the University of East Anglia has found that fruit and vegetables with high levels of flavonoids could help people maintain a healthy weight.
Even a single 80g serving of such fruit or veg per day may help improve health.
Flavonoids are plant compounds found in various foods and drinks, including a wide range of fruit and vegetables, tea, chocolate and wine.
In the study, published in the British Medical Journal (BMJ), experts examined data for 124,086 men and women in the US over a 24-year period.
They found that consuming just a small amount of flavonoids was linked with maintaining a healthy weight, and even losing a little.
The research focused on three large groups of people – one featuring women with an average age of 36 at the start of the study, another with women aged 48, and the third for men with an average age of 47.
Aedin Cassidy, from UEA’s Norwich Medical School, said: “This is the first large study to examine the associations between consumption of flavonoids and weight gain in middle-aged and older adults.
“Most adults gain weight as they age and this has a substantial impact on risk of high blood pressure, developing heart disease, cancer or diabetes ..
“We found that an increased consumption of most flavonoids was associated with weight maintenance, and even a modest weight loss. The results were found to be consistent across men and women.
“However, losing even small amounts of weight, or preventing weight gain, can improve health and these modest effects were seen with a small, readily achievable increase in fruit intake.
People who ate a few portions of fruits and vegetables a week maintained a healthy weight
Cassidy said the strongest links were found for foods containing anthocyanins, which are found in blueberries, strawberries, cherries, blackberries, grapes, radishes and blackcurrants. The experts found that consuming just a small amount (a standard deviation) of flavonoids was linked to maintaining a healthy weight, and even a very small weight loss.
Cassidy said: “We found that people who ate a few portions of flavonoid-rich fruits and vegetables a week maintained a healthy weight, and even lost a little.
“We hope that the results will help refine previous dietary recommendations and provide guidance on which specific fruits and vegetables to choose for preventing obesity and its potential consequences. “Losing or preventing even small amounts of weight can reduce the risk of diabetes, cancer, hypertension and cardiovascular disease.”
Tracy Parker, dietitian at the British Heart Foundation, said: “Although the mechanisms of the benefit of eating fruit and vegetables are not well understood, this study suggests that eating fruit and vegetables that contain high levels of flavonoids, such as apples, pears, berries and peppers could help people maintain a healthy weight.
“We know that even small increases in weight can have a substantial impact on risk of high blood pressure, developing heart disease, cancer or diabetes. Eating a balanced diet high in fruit and vegetables along with regular physical activity is an essential part of maintaining a healthy weight.”
Take a healthy bite
Raspberries
Blueberries
Blackberries
Strawberries
Blackcurrants
Cherries
Grapes
Plums
Radishes
Tea
Cocoa
Pears
Apples
Citrus fruits
Onions
Peppers
Aubergines