| Search Sensei Talks |
|
|
| Labels |
|
|
|
| Tuesday, January 26, 2010 |
| An Apple a Day |
We all know the old saying, “An apple a day keeps the doctor away.” The more we learn about apples, the more true this old saying seems. Apples come in many different varieties. There are about 10 varieties that are commonly eaten in the United States. The most popular seem to be the Red Delicious, Granny Smith and Fuji apples. These apples, along with other varieties, provide numerous health benefits.
Apples contain phytonutrients such as flavonoids and carotenoids. Phytonutrients have been linked to decreased risk of heart disease, cancer and diabetes. Amounts of phytonutrients vary between the different apples. Fuji apples have been found to have the highest total amount of flavanoid compounds. Other apples contain phytonutrients as well. Most of the phytonutrients are found in the skin of the apple, so don’t peel off the nutrients before you eat your apple.
Apples have been linked to cancer protection. Studies have linked apple consumption to a decreased risk of lung, breast, colon and liver cancer. A study published in the Journal of the National Cancer Institute found an inverse association between lung cancer risk and apple consumption. A Cornell University study found that rats fed one apple per day reduced their risk of breast cancer by 17 percent, rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent. The pectin and fiber in apples has been found to reduce the risk of colon cancer. They help keep the gastrointestinal tract healthy. Also, researchers found a link between extract from apple skin and a decreased risk of liver cancer.
Apples have also been found to be associated with a lower risk for diabetes. They have also been found to help control blood sugar. An apple is a considered a low glycemic index food. This means that an apple is turned into sugar slowly in the body. This results in a slower rise in blood sugar.
Apples have been found to help decrease the risk of cardiovascular disease as well. Apples contain many phytonutrients that act like antioxidants in the body. They attack free radicals and help protect healthy cells in the body. It is important to eat the skin to get all of the phytonutrients. Apples also contain fiber which helps keep your LDL (bad) cholesterol low and your HDL (good) cholesterol high. You can also get a good amount of flavanoids from the skin of an apple. Some flavanoids have been found to act like antioxidants in the body. Some have been found to reduce inflammation and still others have been found to regulate blood pressure. Apples can be eaten once you have cardiovascular disease as well. They can help improve the condition of those people with CVD.
Many of the phytonutrients and flavanoids are found in the skin of the apple, but unfortunately, apples have been found to be one of the “Dirty Dozen”. The dirty dozen is a list of the 12 fruits and vegetables that have been found to contain the most pesticides and chemicals. I highly recommend buying organic apples. If you are going to eat a lot of apples, buy organic. If you are feeding apples to a child, buy organic. Since you now know that you need to eat the skin for the most health benefits, you might feel safer buying organic. After you buy organic apples, make sure to store them in the refrigerator. Aim for 3-4 apples per week. Try different varieties. My new favorite apples are the honey crisps. They are fantastic. Pick up your favorite apple next time you visit the grocery store.
- Jennifer
Additional Information:
Apple phytochemicals and their health benefits
In flurry of studies, researcher details role of apples in inhibiting breast cancer
Labels: fruits and vegetables, Jennifer, Recent Research
|
posted by My Sensei @ Tuesday, January 26, 2010   |
|
-->
add to del.icio.us
|
|
| 3 Comments: |
-
It's hard to find organic apples around here. Well, it's hard to find anything organic actually. I love apples and my favorite kinds are Gala and Pink Lady!
-
Love those apples! I like the sweeter ones like Fuji & Gala but Fuji are my fav!
-
I'm a Fuji fan too! Sooo delicious and crunchy :-)
|
| |
| << Home |
| |
|
|
|
|
It's hard to find organic apples around here. Well, it's hard to find anything organic actually. I love apples and my favorite kinds are Gala and Pink Lady!