September 26, 2007
An Apple A Day.......Even Smarter Advice Now!!!
People are always looking for something that is easy to do when it comes to their health. So, eating more fruits and vegetables can be challenging for many; however, transitioning to a healthy diet can begin with something as simple as eating an apple every day. The old adage, "An apple a day keeps the doctor away," is still quite popular, and the latest data suggest that it is quite true Indeed, epidemiological studies haved linked consumption of apples to reduced risk of asthma, cardiovascular disease, and some cancers.
Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin, and chlorogenic acid, all of which are strong antioxidants. In the laboratory, apples have been found to have very strong antioxidant activity, inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol. Concerning cholesterol, the use of statin drugs may propose a health risk for many patients. And, it has been estimated that the United States will spend 30 billion dollars per year on cholesterol treatment by statin drugs. An apple a day and maybe some coenzyme Q10 may turn out to be an extremely healthy option for this particular group of people.
When antioxidants are the subject of conversation, it is very common for people to think of Vitamin C and E. The amount of Vitamin C in an apple is only about 6 mg; however, the total antioxidant activity of apples with the peel is equivalent to approximately 1,500 mg. of Vitamin C. This speaks to the importance of getting our antioxidants, specifically as phytochemicals, from our fruits and vegetables. The only supplement that rivals eating fruits and vegetables would be a "green drink" whose powder is derived from fruits and vegetables. In this regard, consider the following: Rats fed apple juice had a decreased level of malondialdehyde (MDA), a marker of lipid peroxidation and free radical damage. Quercetin, a major flavanoid in apples, had no effect on these when ingested by rats, suggesting that quercetin alone is not responsible for the apple's ability to inhibit lipid oxidation. This proves that it is of great important to eat the entire apple. While the fruit contains phytochemicals, the peel is where they concentrate.
While antioxidant and phytochemical supplements can help, they do not replace the consumption of fruits and vegetables...this is the simple law of nutrition that we all must deal with. Alas, it would be nice if we could live on cake and take a magic supplementto make up for it, but we can't.
Our food focus should be vegetables, fruits, grass-fed beef, chicken, wild game, omega-3 eggs, and fresh fish. Foods should be cooked in coconut oil, and coconut oil can be added to smoothies. Olive oil should be used to make salad dressings. Green tea should be the non-water beverage of choice, and we should drink about a half gallon or so of water per day. For many people, adhering to such a regimen can initially be difficult, partly because many people have adopted the notion that they "live to eat." Ideally, we should be "eating to live," and adopting this motto can help provide the needed will power to avoid temptation. For those of you who struggle with food, just try and eat an apple or two each day. Make this your first anti-inflammatory and nutritional dietary goal. An apple a day.....health advice ahead of its time! Until next time, I wish you all the best, in health and in life.
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* This adivce is not intended to diagnose, treat, or cure any disease. Always check with your doctor before making dietary changes. |
