Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2025-10-21T10:54:50.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: The best sleep supplements 2025 – tried and tested
items: Ultra-processed dietary disaster or essential muscle-building fuel: the TRUTH about protein powder
items: Can removing these everyday foods from your diet help your acne?
items: The best ashwagandha supplements 2025 – for anxiety, stress, focus and sleep
items: What to eat for your age
items: Germ season has started! 13 foods to add to your shopping list to win the battle against winter colds and flu
items: Heartburn on the rise: experts explain why it could be getting worse
items: 15 foods that are high in iron and how to tell if you have a deficiency
items: I’m a nutritionist and this is how I meal prep for the week ahead
items: Should you be using a nutrition app?

The best sleep supplements 2025 – tried and tested
type: item
date: 2025-10-21T10:45:36.000Z
creator: Good Food team
subject: Health
subject: Review
subject: Supplements
subject: goodhealth
description: Trouble dropping off? There are a host of tablets and tinctures out there that promise a better night, but which are worth trying? Our expert’s judgement is in
encoded: Over 5 million prescriptions for sleep medications were issued in England in the years 2022 to 2023, highlighting the widespread struggle with sleep. While such treatments offer short-term relief, many are exploring gentler alternatives, like herbal and nutritional supplements to support natural sleep. These supplements aim to ease tension, promote relaxation and align the body with its natural circadian rhythm. Unlike stronger sleeping pills, sleep supplements combine botanical extracts, amino acids and minerals for a milder approach to improving sleep quality. Common ingredients include valerian root, passion flower, chamomile and hops, which are known for their sedative and anxiety-reducing effects. Many formulations also feature magnesium for muscle relaxation, L-theanine to reduce stress, or tryptophan, which aids mood regulation and melatonin production for restful sleep. Most supplements work best when taken 30 minutes to an hour before bed. Available as capsules, powders or teas, these products offer a natural solution for restorative sleep, catering to those seeking an alternative to traditional medication. We reviewed a range of sleep supplements to help you find a product tailored to your needs. JUMP TO REVIEWS Best sleep supplements at a glance Best capsules Nutravita Natural Night Complex, £15.99 Paused Sleep Aid, £19.99 Verve Eclipse Duo, £50 OTO Night Time Complex, £39 Together Health Night Time, £14.99 Vitl Sweet Sleep, £10 Best tablets Healthspan NightTime 5-HTP, £22.99 Best gummies Nutrigums Night Time Gummies, £14.99 Best powders Ancient & Brave True Nightcap, £32 Jump to section: Best sleep supplements to buy in 2025 Which botanicals are good for sleep? What makes a good sleep supplement? How to make the most of a sleep supplement Who should take a sleep supplement? What we looked for in sleep supplements How we tested sleep supplements All supplements were tested within the same time period, with observations recorded based on the testing criter…

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Ultra-processed dietary disaster or essential muscle-building fuel: the TRUTH about protein powder
type: item
date: 2025-10-20T16:08:17.000Z
creator: Jo Williams – Registered nutritionist
subject: Fitness
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: best protein powder
subject: goodhealth
subject: high protein diet
subject: protein powder
description: Ever wondered if protein shakes are actually a healthy choice, which protein powder might be best or if they’re all a ‘no-no’ because of their ultra-processed status? Our nutritionist answers these questions and more.
encoded: The term 'ultra-processed' is increasingly applied to lots of everyday foods, including those perceived to be healthier options – so how can we navigate this confusion when we’re looking to boost our protein intake? Protein is an essential nutrient that's required by the body for growth, repairing damaged cells, making hormones and building muscle. Protein is made up of building blocks called amino acids, and there are nine essential amino acids that aren’t made by the body so must be obtained from diet. Often associated with body building, protein powders have grown in popularity over recent years. People now use them to help meet their daily protein needs and gain or lose weight, as well as manage certain medical conditions or recover from injury or surgery. Often seen as a convenient and easy way to get more protein into the diet, protein powders are supplements that you wouldn’t be able to recreate in your own kitchen, meaning they are classified as an ultra-processed food (UPF). Eating UPFs regularly has been associated with poorer health and a number of illnesses, such as obesity, cancer and depression. However, we still can’t say with any degree of certainty what it is about UPFs that makes them bad for us. This means that when we’re considering a health food, like a protein powder or other supplement, it can be quite puzzling: on one hand, it may help us achieve our health goals, while on the other it may be adding to our UPF intake. So, we asked our nutritionist Jo Williams to explore the complexities around health products like protein powders and set the matter straight. There are a wide range of protein powders to choose from, including whey, pea, casein and soy protein. Read on to find out more and check out our reviews of the best protein powders, vegan protein powders and our guide to how much protein you need to build muscle. Is protein powder an ultra-processed food? Yes, protein powders are ultra-processed. The manufacturing processes applied to ma…

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Can removing these everyday foods from your diet help your acne?
type: item
date: 2025-10-16T10:24:39.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Health conditions
subject: How to
subject: goodhealth
description: Can removing certain foods help clear your skin? Explore the link between diet and acne – learn which foods may worsen breakouts, which support healthy skin, and how nutrition can play a powerful role in achieving a glowing, acne-free complexion.
encoded: Acne. It’s one of those things that almost everyone deals with at some point—especially during the teenage years. In fact, around 85% of people aged 12–25 experience it at some point. But despite how common it is, figuring out how to treat it can feel like navigating a maze. Topical creams, cleansers, antibiotics, supplements… the options are endless – and often pricey. But what if the secret to clearer skin lies not in your bathroom cabinet but in your fridge? Let’s dive into the connection between diet and acne, and explore whether ditching certain everyday foods could help you glow from the inside out. Next, check out how to eat your way to fabulous skin, find out how to stop spending money on collagen supplements and 10 cheap ways to get enough fibre. What is acne? Acne isn’t just about having a few spots – it’s a medical condition. It happens when your pores and hair follicles get clogged with oil and dead skin cells, leading to inflammation, excess oil production, bacteria buildup and breakouts. It can show up as: Blackheads and whiteheads Red bumps (papules) Pimples Painful cysts And it doesn’t just affect your face, your chest, back, and shoulders can be affected too. Acne can linger for weeks or months, with the risk of scarring and pigmentation and it’s not just skin-deep – it can really impact your confidence and mental health. Common triggers include: Hormonal changes (puberty, periods, pregnancy) Excess oil production Dead skin cell buildup Bacteria in pores Diet (especially dairy and sugary foods) Stress Certain medications Heavy makeup or skincare Genetics How does diet affect acne? Growing research shows that diet can influence the severity and frequency of acne. It’s important to distinguish between foods that trigger or worsen symptoms and those that cause acne outright – because the root causes are usually internal (genetics, hormones, some medications), but diet can act as a powerful external factor. What the research says Research has shown that…

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The best ashwagandha supplements 2025 – for anxiety, stress, focus and sleep
type: item
date: 2025-10-07T09:47:24.000Z
creator: Good Food team
subject: Health
subject: Review
subject: Supplements
subject: goodhealth
description: You may have seen this herb recommended for reducing anxiety and stress and improving focus, sleep and immunity – but can a supplement really provide all these benefits? Our expert nutritionist hunts out the best options
encoded: Ashwagandha, or Indian ginseng, is a powerful adaptogen that has been used in Ayurvedic medicine for over 4,000 years. Adaptogens like ashwagandha help the body manage stress by targeting cortisol, the stress hormone, promoting balance and calm. Renowned for its versatility, ashwagandha supports both mental and physical well-being. It is celebrated for reducing stress and anxiety, improving sleep and enhancing mood. Additionally, it boosts cognitive function, aiding memory and attention, and combats physical exhaustion, making it a valuable supplement for those with busy lifestyles or athletes seeking performance support. Beyond stress relief, ashwagandha benefits overall health by regulating blood sugar and lipid metabolism, bolstering immune function and improving energy levels and stamina. Its ability to relax the nervous system makes it a natural choice for fostering calm and reducing insomnia. Whether you're managing stress, enhancing physical performance or seeking better focus and rest, ashwagandha supplements offer a holistic solution for improved health and vitality. We've reviewed a range of ashwagandha supplements to help you select the best option to meet your needs. JUMP TO REVIEWS Why you can trust Good Food reviews This guide on the best ashwagandha supplements was created by a qualified nutritionist, who drew on both scientific evidence and clinical knowledge to assess each product. We looked at the type of ashwagandha extract used, dosage per serving and whether the formulation included other ingredients that might affect its effectiveness or tolerance. We also considered practical details, such as how easy the supplements were to take, the taste or texture where relevant and whether the cost felt fair for the quality and strength provided. As with all Good Food reviews, findings were not shared with manufacturers or retailers before publication, and no payment was accepted for positive coverage. The result is independent, expert-informed advice to …

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What to eat for your age
type: item
creator: Jo Williams – Registered nutritionist
subject: Health
subject: Nutrition
subject: Bones
subject: Calcium
subject: Eat well
subject: goodhealth
subject: Healthy eating for age
subject: healthy eating for men
subject: healthy eating for menopause
subject: healthy eating for over 60s
subject: healthy eating for women
subject: Jo Lewin
subject: Menopause
description: Want to know what to eat to keep yourself in peak condition? Our nutritionist explains the key ingredients for a healthy, balanced diet at each life stage
encoded: As we grow older, our interests, priorities and eating habits change, so it's no surprise our nutritional needs do, too. That said, the principles of a healthy diet remain broadly similar whether we’re 25 or 65 – we all need a variety of nutrient-dense foods to enable us to look and feel our best, plus a little more of some key nutrients as we transition through life. Discover what makes a balanced diet for women and men, plus find out which five nutrients every woman needs. In your 20s & 30s Life is busy and healthy eating is often way down the list of priorities, meaning good nutrition can get neglected as other commitments take centre stage. Whether it’s a demanding job, new baby or other family obligations, it’s at this stage that eating may become fragmented and less organised. Evidence bears this out with women in this age group failing to meet the recommended daily intake for several key nutrients, including iodine, calcium, folate and magnesium. Your 20s remains an important time for building bone density, but your ability to do so will naturally come to an end, so be sure to include a plentiful supply of bone-friendly nutrients, including calcium and vitamins D and K. You can find these nutrients in foods like dairy, green leafy vegetables, egg yolks and salmon. We’ve all been there - skipping meals and relying on convenience foods to get us through a busy day but these foods are likely to be high in salt, sugar and fat, and eating them regularly will result in a lower fibre intake. The recommended daily amount of fibre is 30g per day, yet many of us manage just over half this amount. Low fibre, high sugar, fat and salt in our diets can contribute to weight gain, bloating, digestive problems and result in elevated blood pressure and digestive issues later in life. What should I be eating? Dairy foods Aim for three servings of dairy each day (1 serving = 200ml milk, 150g yogurt, 30g cheese) for their useful calcium content. If you're pregnant there are some …

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Germ season has started! 13 foods to add to your shopping list to win the battle against winter colds and flu
type: item
date: 2025-10-03T11:24:54.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Health conditions
subject: How to
subject: goodhealth
description: Back-to-school bugs are having their moment! Give your immune system a boost with these nourishing foods
encoded: October may signify autumn leaves and pumpkin lattes, but it is also the start of coughs, colds and other nasty bugs. There are a few factors that make this time of year the turning point when sneezes and sickness rear their heads. Firstly, the seasonal shift in weather and cooler temperatures creates more favourable conditions for viruses to survive and spread. As temperatures drop, we spend more time indoors, with windows shut and the heating on. Viruses love these cosy conditions – enclosed spaces are the perfect warm breeding ground for germs. Colds and bugs can move directly from person-to-person contact, and through the air in droplets from coughs and sneezes. Viruses can also survive for hours on objects like door handles, phones, keyboards and toys. So, if you touch one of these surfaces and then touch your eyes, nose, mouth or eyes you are giving the virus a direct path into your body. Read on to find out how you can support your immune system this winter. How can food help immunity? The immune system is the body’s major protection against these bugs. It contains a vast network of cells, tissues and organs that can recognise invaders and mount a targeted response. This whole process needs fuel: protein, vitamins and minerals and antioxidants to respond and control the collateral damage. Without the right nutritional building blocks, the immune system can’t function as effectively. Diet plays a huge role in how resilient your immune system is – and that directly affects how well you fight off or even resist catching winter germs. A diet rich in whole foods, protein, colourful fruits and vegetables, healthy fats and fibre strengthens your body’s immune defences. While a diet high in sugar, alcohol and processed foods makes you easier prey for winter bugs. Below are ten delicious, practical foods (and a few tips) that help support immune function and make you less vulnerable to winter bugs. The 10 best foods for your immune system 1. Oily fish (salmon, mackere…

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Heartburn on the rise: experts explain why it could be getting worse
type: item
date: 2025-09-11T11:50:18.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Health conditions
subject: How to
subject: goodhealth
description: Find out why stress, poor diets and weight loss drugs are all contributing to heartburn – and tips on how to improve symptoms
encoded: Heartburn - once dismissed as an occasional inconvenience after a large or greasy meal - has now become a common complaint. Doctors are reporting more patients with reflux symptoms, pharmacies are selling record amounts of acid-reducing medications, and social media is full of people swapping top tips to reduce the burn. Globally, cases of GERD (the more chronic cousin of heartburn) have increased by a staggering 77% between 1990 and 2019. So what’s going on? The answer lies in a messy mix of modern lifestyle habits, new medications and a shift in the way we eat and move. Read on to find out more. Discover more gut health info in our Health and Nutrition section, including what to eat for gut health or how your gut and metabolism are linked. Plus, check out the worst foods for acid reflux. What is heartburn? Despite the name, heartburn doesn’t have much to do with your heart. It is caused by stomach acid travelling upwards into the oesophagus (windpipe). Usually there is a valve like muscle that’s supposed to keep acid where it belongs, but when it relaxes at the wrong time or weakens, acid can creep upwards, bringing uncomfortable symptoms including: Burning sensation in the chest or throat Acid reflux/regurgitation Pain Difficulty swallowing Throat symptoms, such as sore throat, hoarseness, a persistent cough or frequent throat clearing Bad breath Sensation of a ‘lump’ in the throat Bloating and belching Heartburn and acid reflux are essential the same – both are types of indigestion. Occasional indigestion is normal, but when it becomes frequent it can signal a more chronic condition known as gastroesophageal reflux disease (GERD), which affects one in five adults in the UK. Why are more people getting heart burn? We don’t live and eat like our grandparents did – the rise of ultra processed foods, sugary drinks and oversized portions has put our digestive systems under constant stress. Poor quality diets that are high in fat, caffeine, alcohol, fizzy drinks and s…

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15 foods that are high in iron and how to tell if you have a deficiency
type: item
date: 2025-09-07T23:00:17.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: anaemia
subject: anaemic
subject: eat more iron
subject: goodhealth
subject: high iron diet
subject: high iron foods
subject: iron deficiency
subject: Jo Lewin
subject: RDA
subject: supplements
subject: women nutrition
description: Are you getting enough iron? Registered nutritionist Jo Williams explains why it's important, and which high-iron foods to add to your diet. Plus, iron-rich recipes to include if you are vegetarian or vegan.
encoded: Low levels of iron can happen for a number of reasons, including not eating, not absorbing enough or losing iron through blood loss. Why do we need iron? An essential nutrient for growth and development, iron is a mineral that plays a critical role because it forms part of haemoglobin, the oxygen-carrying compound found in your red blood cells. Iron also plays a part in creating energy, muscle function and DNA synthesis, and in supporting our immune defences. We obtain most of the iron we need from our diet, and our body carefully monitors iron levels, absorbing more when our need is high and less when stores are adequate. Check out our vitamins and minerals information hub to learn more about key nutrients, from whether you’re getting enough vitamin D to the top 10 healthiest sources of vitamin C, plus vital minerals you need in your diet. The benefits of iron include: Gives you energy Contributes to muscle function Supports the immune system Supports the reproductive system, with more iron intake recommended during pregnancy Regulates hormone creation Improves concentration and focus How much iron do we need? The Nutrient Reference Intake (NRI) for women of reproductive age is 14.8mg iron per day, with an additional requirement recommended during pregnancy. For men and non-menstruating women, the requirement is 8.7mg per day. In the UK, iron deficiency is common, and particularly so among infants under two, teenage girls, pregnant women and the elderly. According to UK government surveys, the majority of women and girls of menstruating age, and especially those from low-income households, do not meet their dietary target. Can we have too much iron? Haemochromatosis is a specific genetic disorder that causes iron to build up over time, leading to excessive levels. If you have a family member with haemochromatosis, you should be screened to determine if you are at risk. It is hard to diagnose, but one of the symptoms is fatigue. If you are feeling tired all the time…

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I’m a nutritionist and this is how I meal prep for the week ahead
type: item
date: 2025-08-08T09:54:31.000Z
creator: Jo Williams – Registered nutritionist
subject: Health
subject: Nutrition
subject: Batch cooking
subject: goodhealth
subject: meal planning
description: Planning your shopping and batch cooking saves a lot of time and angst during the week. Here’s how an expert does it
encoded: Many of us are seeking ways to simplify mealtimes, make shopping quicker and cheaper and reduce the amount of time we spend cooking. With two young children and a fairly heavy ‘mental load’, I know I am! As a nutritionist, people assume my fridge is perfectly organised and my meals are Insta-worthy and hit all my daily macros. In reality, life with kids isn’t predictable or polished, and the best laid plans don’t always work out. I meal plan and prep in advance, not for perfection, but to make life simpler, healthier and more time efficient. Meal planning isn’t about eating the same boring meal every day or spending all of Sunday chopping vegetables. At its heart, meal planning is about two things: reducing the frequency of the ‘what’s for dinner?’ question, and making healthy, nutritious meals the easy choice. Here I’m sharing everything that I’ve learnt to help you meal plan successfully for your family. Step 1: Check your cupboards Before you start planning, look at what you’ve already got in the fridge or cupboards that either needs using up, or can form the basis of your meals. Search for recipes by ingredients, e.g. ‘orzo’ and ‘broccoli’ or ‘chicken thighs’ and ‘tomatoes’. Look through the recipes and pick out the ingredients you already have or simple swaps you could make (e.g. between dried herbs) in order to reduce food waste and the amount you spend at the shops. Step 2: Review the week ahead Every Saturday morning, I sit down and look at the coming week: who needs packed lunches and how often, are we out for dinner at all, are there any late work days or social plans? This helps me see how many meals I need to prepare in advance and where I might cook fresh. I plan the week around the tricky days – for example I take the kids swimming on Tuesday and it’s a big rush from getting back and everyone is starving so I have something prepped from either the day before or out the freezer that can be on the table in minutes. Step 2: Choose core recipes, not a rigi…

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Should you be using a nutrition app?
type: item
date: 2025-08-08T09:54:01.000Z
creator: Jo Williams – Registered nutritionist
subject: Health
subject: Wellness
subject: goodhealth
subject: health apps
subject: no additives
subject: Nutrition
subject: technology
description: How useful are scanners that rate your food according to its ingredients? Are they the secret to healthy eating, or leading you down the wrong path?
encoded: The popularisation of apps that scan ingredient lists of foods and warn you of potentially problematic additives are swaying our food choices and changing the way we shop and eat. Apps such as Yuka, EWG’s Healthy Living and PureCheck scan the barcodes of food and cosmetics, and rate them based on health impact. They are regarded as an impartial, transparent voice in an otherwise noisy, confusing area of reading product labels and making purchasing decisions. About 14 million US users check Yuka every day, scanning up to five million products. From this, 85 per cent alter their purchasing habits based on the app’s ratings. This indicates a significant change in purchase decisions. These apps are generally viewed as positive, empowering the shopper and pushing big companies to change their formulations. Across Europe, consumers’ demand for transparency has led to industry changes, with companies streamlining their products in accordance with Yuka’s criteria. However, are these apps accurate in what they tell you? Let’s take a closer look. What the apps tell you Typically, these apps use the camera on your phone to scan the barcode on a product. The product is then identified from a database and given a rating. If using Yuka, the nutritional information, ingredients list and any additives contribute to the overall score between zero and 100 (100 being the best). Artificial and less favourable ingredients are highlighted (such as too much salt or high saturates) and if the product has scored poorly, the app will recommend a healthier alternative with a better score. You can also use Yuka to scan cosmetics – it works in the same way. EWGs Healthy Living app is focused on reducing chemical exposure and includes around 120,000 food, cosmetic and cleaning items. Identifying products via their barcodes, it awards a one to 10 health score based on ingredient hazards. You can browse categories and ingredients. PureCheck is another barcode scanning app for food and cosmetics. I…

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