Healthy Diet: An Apple a Day DOES Keep The Doctor Away
AN APPLE A DAY DOES KEEP THE DOCTOR AWAY
In addition to being a delicious quick snack apples are loaded with many nutritional benefits. Studies have proven that eating a healthy diet with plenty of vegetables and fruits can prevent approximately 30% of all cancers. Studies have also shown that people that consume low amounts of fruits and vegetables are twice as likely to develop cancer compared to those that consume high amount of fruits and vegetables.
1 medium apple with skin on contains 4.4 g of fiber for intestinal health, vitamin A for eye and skin health, vitamin C a powerful antioxidant and natural antihistamine, vitamin K required for blood coagulation, folate (B9) to support mental health, choline to help lower cholesterol and to support mental health, calcium and phosphorous for strong bones and teeth, magnesium a natural muscle relaxant, potassium for heart health and cell to cell communication as well as the proper 4:1 ratio of Omega 6 (78.3mg) to Omega 3(16.4mg) essential fatty acids.
Studies have proven that the phytochemicals present in apples are linked to reduced risk of some cancers, cardiovascular disease, asthma and diabetes.
Some common phytochemicals in apples include quercetin, a natural antihistamine, catechin, phloridin and chlorogenic acid. All these phytochemicals have powerful antioxidant powers which help protect against free radical damage in organ tissue.
It has been proven that the phytochemicals in apples can inhibit cancer cell proliferation; regulate inflammation and prevent free radical damage. Both cardiovascular disease and cancer maybe a result of oxidative stress caused by free radical damage.
Studies have linked apple consumption to reduced risk of lung cancer. In one study involving over 77,000 women, fruit and vegetable consumption was associated with a 21% reduced risk of lung cancer in women. Simply consuming at least 1 apple per day resulted in a reduced risk of lung cancer.
Another study involving 40,000 women showed a 13-22% decrease in cardiovascular disease in women who ate apples on a daily basis.
In an Australian study apple consumption was associated with a reduced risk of asthma and a decrease in bronchial hypersensitivity.
In a Finnish study involving 10,000 people it was proven that apple consumption reduced the risk of type II diabetes. Researchers linked the phytochemical querectin, found in apples, to a reduced risk of type II diabetes.
An easy way to ensure you are getting 5-7 daily servings of fruits and vegetables is to have one fruit before breakfast, 1 cup of sliced vegetables and hummus for a mid-morning snack, a large salad (2 Cups) with 1 cup of mixed vegetables for or with lunch, a fruit for a mid-afternoon snack and 2 cups of
vegetables of your choice such as broccoli or cauliflower with dinner.
Remember to eat fruit alone and on an empty stomach to support optimal digestion.
