An apple a day...

To celebrate the arrival of fall, I thought I'd remind everyone of the fabulous health benefits of one of fall's nutritional superstars: apples.  And lest anyone question whether I have experience in this area, I present a really embarrassing picture of what I was up to about 15-20 years ago:

Yes friends, that's my Dad and me making apple cider...not long after the start of our family apple cider business.  Note my rockin' bangs.  And the awesome red scrunchy holding my ponytail.  To those of you who knew me back then (you and I both know who you are), I'd like to ask why you didn't stage an intervention re: those bangs.  Yes, it was the 80s.  But still.

Anyway, everyone knows an apple a day keeps the doctor away, but do you really know why?  I often like to give myself a refresher on the specific vitamins, nutrients, and other beneficial aspects of the fruits and veggies we eat every day.  I think the eating experience is more enjoyable when you know how you're helping your body. 

Rather than try to present all the info myself, below are a few excerpts of what the folks over at the World's Healthiest Foods have to say about apples.  As you'll see, apples are great for (among other things) keeping your cholesterol in check and preventing heart disease and cancer.  I really encourage you to read this, and read up on the benefits of other fruits and vegetables while you're at it. 

Health Benefits of Apples

According to the latest research, the old saying, "An apple a day keeps the doctor away," is fact, not just folklore. The nutritional stars in apples-fiber, flavonoids, and fructose-translate into apples' ability to keep us healthy.

Cardio-Protective Fiber:

Apples contain both insoluble and soluble fiber. One medium (5 ounces) unpeeled apple provides over 3 grams of fiber, more than 10% of the daily fiber intake recommended by experts. Even without its peel, a medium apple provides 2.7 grams of fiber.

Apple's two types of fiber pack a double punch that can knock down cholesterol levels, reducing your risk of hardening of the arteries, heart attack, and stroke.

Apple's insoluble fiber works like bran, latching on to LDL cholesterol in the digestive tract and removing it from the body, while apple's soluble fiber pectin reduces the amount of LDL cholesterol produced in the liver. Adding just one large apple (about 2/3 of a pound) to the daily diet has been shown to decrease serum cholesterol 8-11%. Eating 2 large apples a day has lowered cholesterol levels by up to 16%!

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as apples, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less CHD and 11% less CVD compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

LDL cholesterol isn't the only harmful compound on apple's removal list. Pectin grabs toxins like the heavy metals lead and mercury, and ushers them out of the body. Both the soluble and insoluble fibers in apples have cancer-protective activity since they relieve constipation and send potentially toxic substances out with the stools.

When it comes to bowel regularity, apple's two types of fiber tackle the job-no matter what it is. Both the insoluble fiber in apples and their soluble fiber pectin help relieve constipation (thus helping to prevent diverticulosis and colon cancer). The insoluble fiber works like roughage, while the pectin, which is found primarily in the skin, acts as a stool softener by drawing water into the stool and increasing stool bulk. On the other hand, because pectin firms up an excessively loose stool, it's also used to treat diarrhea.

Cardio-Protective Flavonoids:

A type of pigment in apples that helps provide their color, flavonoids have been extensively researched and found to help prevent heart disease. Researchers in Finland followed over 5,000 Finish men and women for over 20 years. Those who ate the most apples and other flavonoid-rich foods (such as onions and tea), were found to have a 20% lower risk of heart disease than those who ate the least of these foods.

Apples have been singled out as one of the small number of fruits and vegetables that contributed to the significant reduction in heart disease risk seen in a recent meta-analysis of seven prospective studies. Of the more than 100,000 individuals who participated in these studies, those who diets most frequently included apples, tea, onions, and broccoli-the richest sources of flavonoids-gained a 20% reduction in their risk of heart disease.

Apple skin and onions are the two major food sources of a potent flavonoid called quercitin. If, in addition to eating an apple a day, you add 2 tablespoons of onion and 4 cups of green tea (also rich in flavonoids) to your menu, you, like the men who consumed these foods in another study, may have a 32% lower risk of heart attack than people who consume less of these foods.

Quercitin's benefits derive from its antioxidant activity, especially when it teams up with another antioxidant, vitamin C, also found in apples, to bolster the body's immune defenses. This dynamic antioxidant duo provides another way (in addition to fiber) through which apples protect against cancer and also helps prevent the free radical damage to LDL cholesterol that promotes heart disease.

Fructose for Stable Blood Sugar Levels:

Apples derive almost all of their natural sweetness from fructose, a simple sugar, but one which is broken down slowly, especially when combined with apples' hefty dose of fiber, thus helping to keep blood sugar levels stable.

For full article, click here.

Comments

[ttfn300]

great info, thanks!!

[Alison]

OMG!!!!!!! that pic is so great. i love it, it just made my whole day!!!!
the scrunchie, the sweatshirt, the bangs!!!!
oh yeah, apples are way cool too.

[Gina]

G!!! Amazing photo! Adorable!!!! You and Papa Gusmer are just too cute.

[Rusty]

I hate my life but at least this makes it berabale.

[Discount north face jackets]

There should have been more Guiding light nominations, Olivia being the lead actress nomination should not have been the only one, same with Beth's, Lizzie's part was much more significant...and James' part was not the only one either...there were others that should be up there for the last time! with guiding light.