Healthy Byte
An apple a day does: Keep the doctor away
Apples represent some of the tastiest, most remarkably healthy
fruits. Aside from being easy to store and consume at the spur of the
moment, these fruits produce benefits that continue to impress
researchers.
A
lab study at Washington State University shows that natural substances
in apples that are metabolised and fermented by bacteria in the gut can
influence body chemistry in ways that help you keep off extra pounds.
Granny Smith apples are particularly rich in these non-digestible
compounds.
"We know that, in general, apples are a good source of these
non-digestible compounds but there are differences in varieties," says
food scientist Giuliana Noratto who led the study. "Results from this
study will help consumers to discriminate between apple varieties that
can aid in the fight against obesity."
Although the dietary fiber in apples may not be directly digested by
the intestines, they are taken in by intestinal (probiotic) bacteria.
In her lab study, Noratto found that "the non-digestible compounds in
the Granny Smith apples actually changed the proportions of fecal
bacteria from obese (lab animals) to be similar to that of lean
(animals)."
Noratto notes that by balancing bacteria in the intestines, apples
can keep the immune system behaving more moderately. The result: less of
the type of inflammation linked to diabetes.
"What determines the balance of bacteria in our colon is the food we
consume," she says.
She adds that when apples re-establish a healthy balance of bacteria,
you also feel more satisfied with less food. That translates into fewer
calories and a lower weight.
Miracle fruit
According to researcher Bahram H. Arjmandi, at Florida State
University, apples are a 'miracle fruit' that everyone should be eating
daily.
Arjmandi says that lab studies have demonstrated how apple pectin (a
type of dietary fiber) and polyphenols (beneficial chemicals found in
apples) improve the ways in which the body deals with fats and reduces
molecules in the body that would otherwise increase inflammation.
Arjmandi's own studies have shown that eating apples protects the heart
health of postmenopausal women.
The results of Arjmandi's research have demonstrated health benefits
that were stronger than he initially expected. When women in his
research ate apples everyday for six months, their LDL (bad) cholesterol
dropped by an average of 23 percent. Arjmandi terms these "incredible
changes." In addition, apple consumption was linked to heart healthy
reductions of lipid hydroperoxide levels and C-reactive protein.
"I never expected apple consumption to reduce bad cholesterol to this
extent while increasing HDL cholesterol or good cholesterol by about
4%," Arjmandi says.
He also points out that in his study, the extra 240 calories per day
in the apples his subjects ate did not cause them to gain weight. To the
contrary, they lost an average of 3.3 pounds.
"Reducing body weight is an added benefit to daily apple intake," he
says. He believes that the pectin in apples, which adds to your feeling
of fullness after eating, is a key to helping you take off pounds.
While the old saying goes: "An apple a day keeps the doctor away,"
you can also add that the same apple keeps the belly fat and diabetes
away.
Allergy-fighting
If your nose runs and your eyes itch from spring allergies, you can
cut back on your suffering with the best allergy-fighting foods. It is
one of the powerful antioxidant superfoods that can help you explore the
outdoors with considerably less discomfort.
The fruits that stop strokes
A stroke is a frightening occurrence, damaging the brain and
threatening your life: It is the fourth leading cause of death. But a
Dutch study shows that apples are helpful in shrinking your risk of this
damaging event.
As good as a statin
Although doctors continually dish out drugs to prevent heart disease,
researchers in England find that they could just as effectively give
their patients a particular fruit. Eating an apple daily, their study
shows, may protect your heart about as well as a Statin drug.
Improve chemotherapy
One of the serious problems with using chemotherapy to kill cancer
cells is that tumours can often resist its effects. But researchers at
University of California Riverside have found that eating the right
fruits and vegetables which also include apples, when having
chemotherapy, can improve the therapy's benefits.
Lowers diabetes risk
If you want to minimize your risk of type 2 diabetes, a study has
pinpointed apples as one of the foods that should be on your menu every
day.
Peel back breast cancer
Natural chemicals called phenolics or flavonoids found in apples and
other fruits and vegetables can help fight breast cancer and other
tumours. But you have to eat the peels.
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