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Health in the home: Does an Apple a Day Keep the Doctor Away? |
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Written by Kerry Seymour
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Friday, 03 October 2008 |
While blueberries and cranberries have been getting the star treatment in the health headlines these days, research shows that the everyday apple also deserves some of that attention. Apples are considered “nutrient-dense” because they provide fiber for heart and stomach health, antioxidants, flavonoids (quercetin and naringen), potassium, and boron for bone health. The majority of the fiber and protective chemicals are in the skin, so don’t bother peeling them.
Worried about weight? Eat an apple. Research shows they help promote weight loss a couple of ways. Modest in calories, one 5- to 6-ounce apple packs only 80 calories. The fiber in apples also helps you feel full and satisfied, so it’s easier to avoid higher calorie foods that may be less nutritious.
Hoping for a healthy heart, lower blood pressure, and reduced risk of stroke? Eat an apple. Apples are free of fat, sodium, and cholesterol. The soluble fiber and flavonoids in apples help protect your arteries from damage caused by bad LDL cholesterol. The potassium works to lower blood pressure and, along with the flavonoids, reduce stroke risk.
Battling for breath? Eat an apple. Several studies connect apple intake and lung health, linking apple consumption with lower rates of asthma and lung cancer, and reduced chronic coughing. The effect is so powerful that apples, when eaten by a pregnant woman, are the only food shown to reduce the risk of asthma in the child up to 5 years of age.
Concerned about cancer? Eat an apple. Risk of a number of cancers, including colon, rectal, prostate, liver, and lung, is reduced with regular snacking on apples.
Solid research backs up these statements. Most of the studies showed a positive health effect can be attained with eating a reasonable amount of the fruit, just one large apple a day. While there are no guarantees of health protection, the evidence is strong and growing that there are clear health benefits from indulging in the good old apple. And, there’s no better time to sample the many apple varieties than now.
For more information on nutrition, contact University of Nevada Cooperative Extension, (775) 784-4848.
Kerry Seymour is a nutrition specialist for the western area of University of Nevada Cooperative Extension. |
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