Jamie Oliver is right – this is how much fruit and veg we really should be eating every day

From The Conversation UK

By Catherine Norton

Celebrity chef Jamie Oliver has stirred debate by calling the familiar five-a-day message “a lie”. Speaking to the Times, he argued that the real health benefits of fruit and vegetables only start to add up at seven, eight or even 11 portions a day.

He’s not wrong that more is better. Research shows us that the more servings of fruit and veg we eat per day, the more benefits we see to our health. But the story of how five servings became the standard recommendation is one of science meeting pragmatism.

When the five-a-day campaign was launched in the UK and Ireland more than 20 years ago, it was never meant to be the “perfect” target. Instead, it was a compromise – a number that struck a balance between the nutritional evidence and what public health experts thought people might realistically manage. Five portions was judged by researchers and marketeers to be a simple, memorable and achievable slogan – one that wouldn’t scare people off.

Today, five-a-day is one of the most recognisable public health messages – even if most UK adults still fall short of it.

But it may be time for this messaging to change, as a growing body of research shows that higher fruit and vegetable intakes are associated with lower risk of chronic diseases.

A meta-analysis of over 2 million people found that while five portions lowered risk of chronic diseases such as cardiovascular disease and cancer, the greatest benefits were seen at around ten portions of fruit and veg daily. Another UK study found that people eating seven or more portions of fruit and veg each day had a 42% lower risk of death compared to those eating less than one portion.

Excellence rarely comes from doing the bare minimum – and the evidence suggests we should be aiming higher.

                        It’s clear that eating more fruit and veg daily has health benefits.leonori/ Shutterstock© The Conversation UK

Japan has long recommended ten (and more) portions of fruit and vegetables a day. Mediterranean countries, too, traditionally eat diets rich in fresh produce, beans, and legumes. Research suggests that populations that follow these dietary patterns tend to have lower rates of heart disease and longer life expectancy. Similar associations between higher intakes of fruit and vegetables and lower risk of death from any cause are reported in Japan, too.

The research is clear: higher intake of fruits and vegetables everyday brings tangible health benefits. So while five portions is a good starting point, aiming to include more fruits and vegetables into your daily diet will bring even greater health benefits.

What counts as a portion?

But some confusion lies in what a “portion” really means. The World Health Organization defines one portion as about 80g – roughly a handful. That could be an apple, two broccoli spears, three heaped tablespoons of peas or half a tin of beans. When you break it down like this, eight to 11 portions across three meals and snacks becomes less intimidating.

There are also many easy ways to add more fruit and veg every day. For breakfast, try adding berries to your cereal, a banana to your porridge or spinach in your omelette. For lunch, add salad to sandwiches, beans to your soup or extra veg into wraps.

Double up portions at dinner by eating two or three sides of veg, or bulk up sauces and curries with lentils, peppers or mushrooms. Snack smart by reaching for fruit, veggie sticks with hummus or roasted chickpeas instead of crisps.

You should also aim to eat a rainbow of different fruits and vegetables across the week, as variety is associated with even greater health benefits.

There’s a common myth that only fresh fruit and vegetables count. In reality, frozen, tinned (in water or natural juice) and dried all have a place. They can be cheaper, last longer and often retain just as many nutrients as fresh produce.

Juices and smoothies count too – but only as one portion a day because of their sugar content.

The five-a-day message is a starting point, but not the finish line. Anything is better than nothing – and if you’re eating just one or two portions now, getting to three or four is progress.

But the science is clear: more really is better. Jamie Oliver may be ambitious in suggesting 11 portions, but he’s right that aiming higher could bring big health gains.

https://www.msn.com/en-gb/health/other/jamie-oliver-is-right-this-is-how-much-fruit-and-veg-we-really-should-be-eating-every-day/ar-AA1LTqH0?ocid=msedgdhp&pc=HCTS&cvid=6a0563fd008a49309ea15af40df924b8&ei=11  

If you want to sleep better at night, these 7 vegan foods could be the answer

From vegoutmag.com

By Avery White

A few simple plant-based swaps in your evening routine might be the key to turning restless nights into truly restful sleep 

For years, my sleep routine looked like a bad sitcom rerun—same predictable setup, same disappointing ending.

I’d wind down, scroll through my phone, convince myself I was tired, and then… stay wide awake, staring at the ceiling.

Sometimes I’d get maybe four hours of broken rest, fuelled the next day by oat milk lattes and wishful thinking.

Eventually, I realized my problem wasn’t just my bedtime habits—it was what I was (and wasn’t) eating.

So I decided to run a personal experiment: What would happen if I swapped my usual night-time snacks for foods specifically linked to better sleep quality—and made sure they were all vegan?

Here’s what I learned—and the seven plant-based foods that made a real difference.

1. Almonds

The first swap I made was simple: a small handful of almonds about an hour before bed.

Almonds are a natural source of melatonin, the hormone that signals your body it’s time to sleep. They also contain magnesium, which can help relax your muscles and reduce nighttime awakenings.

One study published in BMC Complementary Medicine and Therapies found that magnesium supplementation improved sleep quality in older adults with insomnia. While a handful of almonds won’t match a supplement dose, it’s a tasty, whole-food way to get a boost.

Pro tip: Choose raw or dry-roasted almonds without added salt to avoid waking up parched in the middle of the night.

2. Bananas

I used to think bananas were a morning food—until I learned they’re loaded with potassium and magnesium, two minerals that help regulate muscle function and nerve signals.

They also contain tryptophan, which your body converts into serotonin and then melatonin. This chain reaction helps ease you toward sleep instead of keeping you wired.

Now, if I’m craving something sweet before bed, I’ll slice up a banana and sprinkle it with cinnamon. It’s quick, satisfying, and a whole lot better than the chocolate chip cookies that used to keep me buzzing past midnight.

3. Tart cherries

Tart cherries (and tart cherry juice) were the game-changer I didn’t expect.

According to research, tart cherries are one of the few food sources naturally rich in melatonin. That's why they may help your body regulate its sleep-wake cycle more smoothly—especially if your schedule or stress levels tend to throw it off.

I started blending frozen tart cherries into my evening smoothie, and within a week, I noticed I was falling asleep faster. Plus, the deep, tangy flavour feels like a treat rather than a sleep “hack.”

4. Pumpkin seeds

Meanwhile, I learned that pumpkin seeds are another magnesium powerhouse—and a good source of tryptophan.

I started sprinkling them over salads or toasting them with a pinch of smoked paprika for a savoury, crunchy snack.

Because they’re also rich in zinc, they help your body convert tryptophan into serotonin more efficiently, making them a double win for night-time relaxation.

And here’s the kicker: They travel well. I now keep a small jar of roasted pumpkin seeds in my bag so I’m not tempted by sugary snacks when I’m out late.

5. Kiwi

Kiwi might not be the first fruit you think of for sleep, but it’s been studied specifically for this purpose.

A clinical trial published in the Asia Pacific Journal of Clinical Nutrition found that eating two kiwifruits one hour before bedtime significantly improved sleep onset, duration, and efficiency in adults with self-reported sleep problems.

The likely reason? Kiwi is high in antioxidants, vitamin C, and serotonin. Plus, it’s naturally hydrating without being heavy.

I started keeping kiwis in a bowl by my tea kettle. That way, when I make my evening chamomile, I’m reminded to slice one up. It’s a small ritual that tells my brain: We’re in wind-down mode now.

6. Oatmeal

Yes, oatmeal isn’t just for breakfast.

Oats are a complex carbohydrate, which can help more tryptophan reach your brain by reducing the competition from other amino acids. They also contain a small amount of melatonin.

On colder nights, I make a mini serving of oats with oat milk, cinnamon, and a few chopped dates. It’s warm, comforting, and keeps me from rummaging through the pantry for something sugary.

And unlike heavier desserts, it digests easily, so I’m not lying in bed feeling too full to relax.

7. Walnuts

Finally, walnuts earned their spot on my list because they deliver a little of everything: melatonin, omega-3 fatty acids (which support brain health), and protein to keep your blood sugar stable overnight.

I’ll often mix a few walnuts with almonds for variety, or chop them into a small bowl of unsweetened coconut yogurt. They have a richness that feels indulgent without the crash that comes from more processed snacks.

Looking back, this one probably deserved a higher spot on the list—mainly because it’s so easy to keep a bag of walnuts in the cupboard and use them in both sweet and savoury ways.

Final thoughts

Making these swaps didn’t fix my sleep overnight, but within a couple of weeks, I noticed a real shift.

I was falling asleep more easily, waking up less during the night, and actually feeling rested in the morning.

The best part? Every single food on this list is easy to find, easy to prepare, and loaded with other health benefits beyond sleep.

If you’ve been tossing and turning lately, try adding one or two of these to your evening routine. Pay attention to how your body responds, and adjust until you find your personal sweet spot.

Because sometimes, the difference between a restless night and a great one really is just a snack away.

https://vegoutmag.com/food-and-drink/r-if-you-want-to-sleep-better-at-night-these-7-vegan-foods-could-be-the-answer/

How To Set Up A Healthy Plant-Based Kitchen From Scratch

From plantbasednews.org 

With a few adjustments you can make effortless, healthy meals all week long

Peter, known for running The Plant Based Teacher YouTube channel, recently shared a video on his guide to setting up a healthy plant-based kitchen to keep vegans on track with their goals and ensure they eat good, balanced meals.

As a nutrition coach who helps people reduce stress and confusion around healthy eating, Peter believes that the right setup can make all the difference. “If you have a well-stocked kitchen full of the right plant-based foods, it’s going to be so much easier for you to stay on track,” he says.

                                                Setting up a full plant-based kitchen is easier than you think - Media Credit: Adobe Stock

In the video, Peter breaks everything down by food category. He shares his personal grocery staples, how he uses them, and why each one matters when building a sustainable, nutrient-rich kitchen. From proteins to spices, he explains what to keep on hand so you can make quick, easy meals without relying on processed options or falling back on old habits. The goal, he says, is to “thrive on a plant-based lifestyle without stress or confusion or restriction.”

Let’s go through the categories and learn how to create your own healthy plant-based kitchen from scratch.

Start with protein

YouTube/ The Plant Based TeacherThis plate of broccoli, tofu, rice, and nori is a great example of a balanced meal

Peter starts with what he calls the most important category on a plant-based diet: protein. “The easiest, cheapest and best value for your buck is going to be beans and lentils,” he says. These are not only rich in protein, but also packed with fibre, vitamins, and minerals.

He keeps cans of black beans, chickpeas, and other varieties in his pantry at all times. “Sometimes if you’re like me, you kind of just want to eat a can of beans,” he adds. Beyond legumes, Peter also recommends tofu, which he says is often misunderstood. “About 98 percent of the students I’ve worked with that have told me they don’t like tofu have never really had it done right.”

Tempeh and seitan are other high-protein options he keeps on hand.

Stock leafy greens

Next, Peter emphasizes leafy greens like spinach, kale, arugula, and bok choy. “These are the type of things that are really versatile,” he says. He steams them, adds them to soups, or blends them into smoothies. He explains that greens help increase the volume of meals and boost nutrition easily. In his fridge at the time of filming, he had spinach and arugula ready to go.

Keep fresh vegetables

Peter recommends keeping at least three to four types of vegetables on hand each week to avoid waste and maintain variety. His staples include broccoli, Brussels sprouts, asparagus, sweet potatoes, onions, and peppers. “Those six things are literally always in our house,” he says. He buys other vegetables only if a specific recipe calls for them.

Include whole grains

Whole grains are another core component. Peter suggests keeping at least three types in the house. His go-tos are oats, quinoa, brown rice, and whole wheat pasta. “It’s important to spread out your proteins from a variety of different sources,” he says. He also mentions bean-based pastas and quinoa pasta as newer options worth trying.

Add nuts and seeds

Nuts and seeds play a vital role in boosting calorie and nutrient density. Peter always has “a tub of nuts, peanut butter, and almond butter in the house, like hands down, it’s just got to happen.” He includes tahini and sunflower seed butter as additional options for flavour and variety.

Don’t forget plant-based dairy

For the dairy category, Peter stocks plant-based milks, yogurts, and cheeses. His preference is soy milk because “it has the highest protein content” and a creamier texture. He also recommends Siggi’s as his favourite plant-based yogurt brand.

Choose seasonal fruits

Peter encourages keeping two to three types of fruit each week, depending on what’s in season. For him, bananas, frozen berries, and apples are always in the kitchen. He adds in others like oranges, pears, and grapes when they’re tasting good and affordable.

Use spices and sauces to boost flavour

To finish the setup, Peter talks about making meals taste great with spices, sauces, and condiments. “It is amazing how much a sauce can transform a dish,” he says. He includes citrus here too – lemons and limes – and gives a shout-out to brands like Primal Kitchen, or DIY recipes from Simnett Nutrition.

Even simple hot sauce can do the trick. “A simple bowl of like grilled tofu, quinoa, spinach and sweet potatoes becomes a lot tastier” with a dash of Cholula or another favourite condiment.

Keep it simple and versatile

Peter closes the video by summarizing each category and encouraging viewers to keep things practical. “Pick those two things in each category that you want to go shop for this week and it will transform your kitchen,” he says.

By following Peter’s advice, you can create a healthy plant-based kitchen that supports your goals and makes nutritious eating easy, flexible, and even fun.

You can find more videos about vegan nutrition and health on The Plant Based Teacher YouTube Channel.

https://plantbasednews.org/lifestyle/set-up-a-healthy-plant-based-kitchen-from-scratch/

Eating More Fruits and Vegetables Really Can Lower Your Heart Disease Risk

From everydayhealth.com

Plant-forward eating reduces the threat of high blood pressure, cholesterol, and obesity, according to a large new research analysis 

Key Takeaways

• Following a vegetarian or vegan diet can have a major positive impact on heart health, a new research analysis finds.
• Results showed that a vegan diet in particular reduced risks such as high blood pressure, high cholesterol, and obesity.
• Some vegetarian foods are healthier than others. Avoid ultra-processed options and stick with a variety of fruits, vegetables, beans, legumes, nuts, and other whole foods.

In the United States, heart disease (also known as cardiovascular disease) continues to be the No. 1 cause of death, taking the life of one person every 33 seconds.

Dietary changes, however, may play a major role reducing this risk.

A new analysis of 21 systematic scientific reviews found that people who followed a vegetarian or vegan diet over a nonvegetarian diet significantly lowered heart disease risk factors (such high blood pressure, cholesterol, and body mass index), and reduced the chances of dying from heart disease–related issues.

“Vegetarian, including vegan diets, were associated with a 15 percent lower risk of cardiovascular disease in vegetarians compared to nonvegetarians,” says study author Reed Mangels, PhD, RDN, a registered dietitian-nutritionist and adjunct associate professor at the University of Massachusetts in Amherst. “Diet is something you can take control of that can really make a difference. It can be challenging to adopt a plant-based diet, but it can be empowering.”

                                             Vegetables are full of vitamins, minerals, and antioxidants that contribute to good health

                                                                                             Anna Puzatykh/iStock

Cutting Major Heart Disease Risks

The research highlights that vegan diets (which exclude any food from animals) in particular have a positive impact on cardiovascular disease risk factors such as blood pressure, LDL cholesterol (“bad” cholesterol), triglycerides, C-reactive protein (a marker for heart disease), and BMI (body mass index, an indication of obesity) when compared with nonvegetarian dietary patterns.

On average, a vegan diet was associated with significantly lower measures of: 

• Systolic blood pressure: 2.56 millimetres of mercury (mm/Hg) lower
• LDL cholesterol: nearly 19 milligrams per decilitre (mg/dL) lower
• BMI: 1.7 kilograms per meter squared (kg/m2) lower

“That type of BMI reduction could be enough to move someone from the obese to overweight category, or from overweight to normal. It could move you into a different category and reduce your risk,” says Dr. Mangels.

Quality of Vegetarian Diet Can Make a Difference

This research analysis has certain limitations. Mangels notes that the participant numbers differed according to the specific studies. For example, there were 50,000 subjects in studies analysing cholesterol and blood pressure in vegans, but more than 600,000 individuals in studies evaluating heart disease risk in vegetarians.

She adds that this investigation did not get into details about the types of vegetarian diets being followed, so results may have been even better if they only looked at research involving confirmed healthy vegetarian diets.

“The certainty of evidence was relatively low due to not being able to accurately track what people ate over a given amount of time,” says Christine Ryan, RDN, a registered dietitian-nutritionist in Seattle. “The research does not account for exercise, mindfulness, and other lifestyle behaviours, such as limited alcohol intake and not smoking.”

Ryan stresses, however, that the study backs up previous findings linking natural and unprocessed, plant-based whole foods to lower cardiovascular disease risks.

“Ultra-processed foods can contain isolated [synthetic] nutrients, added sugars, and salts that are not as healthy as whole food plant-based items,” says Ryan, who was not involved in the research. “Whole plant-based foods contain a variety of antioxidants, vitamins, and minerals that work together to allow our bodies to perform more efficiently.”

More fibre and lower saturated fats in a vegetarian diet can also contribute to cutting heart disease risk factors.

Getting More Plant-Based Foods in Your Life

For some people, adhering to a diet that is largely plant-based can be tough. Ryan advises that variety is key, and offers these suggestions:

• Try to eat as many fruits and vegetables that are in season.
• Eat the “rainbow” to ensure a range of antioxidants, vitamins, and minerals are consumed.
• Make sure to include some sort of protein and healthy fat with each meal. Beans and nuts are excellent sources of protein. Try avocados and olives for healthy fats.
• Nuts and seeds are wonderful snacks when on the go.

https://www.everydayhealth.com/heart-health/fruits-and-vegetables-can-lower-heart-disease-risk/

5 Vegan Foods To Boost Your Immune System

From timesnownews.com

Incorporating plant-based foods like pea protein, plant-based milk, immune-boosting herbs and spices, mushrooms, and citrus fruits can significantly strengthen the immune system. These vegan options provide essential nutrients, including vitamins, minerals, and antioxidants, promoting overall health and well-being while supporting the body’s defences against diseases and viruses. Read on to know more.

In a world where health is becoming a top priority, plant-based foods are gaining attention, especially with the rise of veganism. These foods not only support a healthy lifestyle but also help strengthen the immune system against diseases and viruses. Contrary to common belief, following a vegan or vegetarian diet doesn’t mean missing out on essential nutrients. Hence, here we have listed five vegan foods that can boost your immunity and promote overall well-being.

Pea Protein

Pea protein has gained popularity as a powerhouse of nutrition within the plant-based food arena. It is rich in essential amino acids like lysine, arginine, and branched-chain amino acids (BCAAs), making it a high-quality source of protein for muscle growth and general health. Pea protein is low in fat, cholesterol-free, and packed with nutrients such as iron, calcium, and fibre. It is also allergen-friendly, being gluten and dairy-free, which makes it a great option for those with dietary restrictions. According to research published in PubMed Central, pea protein contains all nine essential amino acids required by the body, making it a solid choice for boosting the immune system.

Pea protein is also versatile in the kitchen, as you can create various plant-based meat products. From plant-based burgers and sausages to nuggets, pea protein helps replicate the protein content and structure of animal products while offering a satisfying, familiar eating experience.

Plant-Based Milk

The growing demand for plant-based options has brought almond milk and oat milk to the forefront. Almond milk, rich in vitamins and minerals, offers a low-calorie, lactose-free alternative for those seeking a nutritious beverage. Oat milk, fortified with calcium and vitamins B1, B2, B12, and D2, provides a creamy texture with a naturally sweet flavour, making it ideal for enhancing a variety of dishes and drinks. These plant-based milk are not only perfect for lactose-intolerant individuals but also present a cruelty-free, sustainable option compared to traditional dairy products.

Herbs and Spices

Incorporating immune-boosting herbs and spices like garlic, ginger, and turmeric can significantly enhance your body’s defence mechanisms. Garlic is well-known for its antibacterial and antifungal properties, helping fight infections and reduce inflammation. Ginger acts as a potent antibacterial agent and combats viruses while lowering inflammation. Turmeric, thanks to its strong anti-inflammatory properties, helps strengthen the immune system and promotes overall health. Adding these herbs and spices to your meals offers a natural, flavourful way to support your immune system.

Mushrooms

Mushrooms, particularly shiitake mushrooms, are recognized for their immune-enhancing benefits. Research from the University of Florida found that daily consumption of shiitake mushrooms led to improved immunity and reduced inflammation. These versatile fungi provide numerous health benefits and make a valuable addition to a plant-based diet. Whether sautéed, grilled, or added to soups and stir-fries, mushrooms offer a delicious way to boost your body’s natural defences.

Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are famous for their high vitamin C content, essential for a strong immune system. Vitamin C supports healthy skin, bones, and blood vessels while also improving iron absorption from plant-based sources. Citrus fruits are also rich in soluble and insoluble fibre, aiding digestion and promoting cardiovascular health. Whether eaten fresh or added to smoothies, salads, or oatmeal, citrus fruits provide a tasty and nutritious way to boost immunity.

https://www.timesnownews.com/health/diet/5-vegan-foods-to-boost-your-immune-system-article-113299258 

Are Lemons And Limes Really Not Vegan? What You Need To Know

From plantbasednews.org

It may come as a shock to some that certain fruits may not be vegan-friendly 

Back in 2022, UK supermarket Tesco came under fire after adding warning labels to its lemons, limes, and oranges stating that they weren’t vegan-friendly. 

The incident caused a huge stir, and it was widely covered in the media. For some people, this was the first time they’d considered that seemingly innocuous citrus fruits may not be suitable for an animal-free lifestyle, and media coverage led to some panic in the vegan community. 

Then, in April 2024, the subject sparked headlines once again after pub chain Wetherspoons put up a sign stating that it “couldn’t guarantee” its fruit garnishes were vegan. In a statement sent to Plant Based News, a spokesperson said that the chain normally sources them from a “vegan-friendly supplier” but that it was using a new supplier for a “limited time” across all pubs. “We cannot, with the new supplier, guarantee that the limes are vegan friendly and as a result have put up the notice in our pubs,” the spokesperson added.

Lemons, limes, and oranges are hugely popular fruits eaten all over the world, and are commonly eaten by vegans in a wide variety of food and drink recipes. The idea that they may not be vegan may therefore come as a huge shock – but is there more than meets the eye? Here’s everything you need to know about eating lemons and limes as a vegan. 

Some lemons and limes contain animal-derived ingredients - Media Credit: Plant Based News / Generated with AI in Dale-3

Are lemons, limes, and oranges vegan?

The good news is that lemons, limes, and oranges, just like all fruits and vegetables, are naturally vegan. Non-vegan foods are those that derive from animals. Citrus fruits, like all plants, are often fine to eat on a plant-based diet. 

But there is more to the story. The reason why some businesses are labelling lemons and limes as non-vegan is because some are coated with non-vegan products, notably beeswax and shellac.

In the case of Tesco, shellac was used for lemons and limes, while beeswax was used for oranges. These ingredients are products of animal exploitation, meaning they are not compatible with a vegan lifestyle. 

The problem with beeswax and shellac

The process of beeswax production begins within the beehive, where “worker bees” secrete it from glands on their abdomens. The bees use this wax to build honeycomb, which serves as the structure for their colonies. In the honeycomb, bees store honey and pollen, and it also acts as the nursery for their larvae. When beekeepers harvest honey, they often remove parts of the honeycomb, which are then melted down to extract beeswax. Since beeswax production involves the exploitation of bees and their natural resources, it does not align with vegan principles that oppose the use of animal products and the exploitation of animals for human purposes.

Shellac is derived from the secretions of the female lac bug. These insects, native to forests in Thailand and India, secrete a resin as they move down tree branches, primarily to form tunnels and cocoon themselves for protection. This resin, known as lac, is harvested by scraping it off the trees where these bugs reside. The resin is melted, strained, and dried into flakes, which are then dissolved in alcohol to produce liquid shellac. It’s estimated that around 100,000 lac bugs are used to make a single pound of shellac. As well as food glazes, shellac is used in cosmetics and wood finishes. Since shellac production involves the exploitation of insects, it is not considered vegan. 

Why lemons and limes contain non-vegan ingredients

Some manufacturers use these non-vegan coatings post harvest in order to preserve the fruit. The coating can help lock in moisture, meaning they have a longer shelf life and stay juicier for longer. The shiny coating that these substances give the fruit is also thought to make them look more aesthetically pleasing. 

Are any lemons and limes vegan?

                          It is possible for vegans to eat lemons and limes       Adobe Stock

If you’re a vegan and a fan of lemons, limes, and oranges, there’s no need to panic. It’s not inevitable that these fruits feature beeswax and shellac, and it’s very possible to avoid buying the ones that do while shopping. 

An easy way to do this is to opt for organic fruits, which don’t use these substances. Not all packaging will state if they use shellac or beeswax, but organic fruits won’t use these coatings. Some non-organic brands may also use vegan waxes named “polyethylene wax” or “carnauba wax.” You should contact the supermarket or fruit company directly if you want information on what sort of wax specific fruits use. Alternatively, you can look out for fruits that are labelled as “unwaxed.” Following the furore about its fruit, Tesco said it was working with its suppliers to seek alternatives to both beeswax and shellac, and many supermarkets offer unwaxed fruits. 

If you’re a vegan who’s eaten lemons and limes that may have contained beeswax or shellac, it’s important not to panic. We live in a non-vegan world, and many people have no idea that non-vegan ingredients can be used in these fruits. Accidental slip ups happen to everyone from time to time, and the best thing you can do is research which of your local supermarket’s fruits are animal-free for next time. 

https://plantbasednews.org/lifestyle/food/lemons-limes-vegan/