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Sep
29

An Apple a Day…

“An apple a day keeps the doctor away” is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? What health benefits are associated with eating apples?


As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a “miracle food”. Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Apples deserve to be called “nutritional powerhouses”.

They contain the following important nutrients:

  • Vitamin C – a powerful natural antioxidant capable of blocking some of the damage caused by free radicals, as well as boosting the body’s resistance against infectious agents.
  • B-complex vitamins (riboflavin, thiamin, and vitamin B-6) – these vitamins are key in maintaining red blood cells and the nervous system in good health.
  • Dietary fiber – a diet high in fiber can help prevent the development of certain diseases and may help prevent the amount of bad cholesterol in your blood from rising.
  • Phytonutrients – apples are rich in polyphenolic compounds”. These phytonutrients help protect the body from the detrimental effects of free radicals.
  • Minerals such as calcium, potassium, and phosphorus

And here are some benefits! Apples may…

  • Fight cancer. Apples contain compounds called triterpenoids, which may fight against certain cancers like liver, breast, and colon.
  • Improve memory and neurological health. Apples are believed to increase the production of acetylcholine – a neurotransmitter – so they may improve memory and lower your risk of Alzheimer’s.
  • Apples also contain an antioxidant called “quercetin” which reduces cellular death caused by oxidation and inflammation of neurons.
  • Reduce your risk of stroke
  • A study involving 9,208 men and women showed that those who ate the most apples over a 28-year period had the lowest risk for stroke. The researchers concluded “the results suggest that the intake of apples is related to a decreased risk of thrombotic stroke.”
  • Lower levels of bad cholesterol
  • A group of researchers at The Florida State University stated that apples really are a “miracle fruit”. They found that older women who ate apples everyday had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months.
  • Reduce the risk of diabetes. Apples could also help lower your risk of diabetes. A study involving 187,382 people found that people who ate three servings per week of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not.
  • Increase endurance. Apples contain an antioxidant called quercetin, which allows oxygen to reach the lungs more easily. Eat an apple before working out and see how it affects your endurance!
  • Whiten teeth. Apples contain malic acid, which is used in many teeth whitening products, due to its ability to dissolve stains. The next time you eat an apple, make sure to chew it thoroughly for maximum benefits – maybe even rub a little on your teeth. :)
  • Boost immune system. Apples are high in multiple vitamins, including vitamin C – the original immune system booster!
  • Satisfy cravings. Apples are naturally sweet, so they can help satisfy that afternoon cookie craving. They’re low in calories and totally fat-free, so you can feel good about eating them, too!

Remember, to maximize the benefits eat the skin as well!

Written by SE More for www.tlcforwellbeing.com

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