There’s a lot of truth to the old adage “An apple a day keeps the doctor away.” Recent research shows that reaching for a juicy apple benefits your body with quite a healthy dose of disease prevention.
Along with many other nutritional components, apples contain quercetin, a flavonoid antioxidant that protects cells against wear and tear that can contribute to chronic conditions such as heart disease and cancer. But don’t peel them - most of the quercetin is found in the skin, so just wash well and eat them whole.
Quercetin is a plant pigment that has antioxidant properties. It may be helpful in preventing the oxidation of bad cholesterol and in inhibiting cancerous changes in cells. Studies suggest that people with the highest intakes of quercetin have a reduced risk of heart disease and lung cancer. Quercetin can be found in other fruits and vegetables, such as onions, raspberries, blueberries, cranberries, cherries, broccoli, and leafy greens.
Scientific findings
A number of components in apples have been found to lower blood cholesterol and improve bowel function, and may be associated with a reduced risk of ischemic heart disease, stroke, prostate cancer, type II diabetes and asthma. Preliminary research from Finland indicates diets with the highest intake of apple phytonutrients were associated with a 46 percent reduction in the incidence of lung cancer.
Other research indicates that two apples a day, or 12 ounces of 100 percent apple juice, reduced the damaging effects of LDL (the “bad”) cholesterol. Researchers at the University of California-Davis recently reported that apples and apple juice helps protect arteries from harmful plaque build-up. Adults who added two apples, or 12 ounces of 100 percent apple juice, to their daily diet showed a significant slowing of plaque build-up.
Weight loss
Apples are a delicious source of dietary fiber, and dietary fiber helps aid digestion and promotes weight loss. A medium apple contains about five grams of fiber, which is more than most cereals. Also, apples contain almost zero fat and cholesterol, so they are a delicious snack and dessert food that’s good for you.
One medium-sized apple:
• Contains no fat, cholesterol, or sodium.
• Contains more fiber than a serving of oatmeal.
• Has a trace of deadly hydrogen cyanide in the seeds!
About hydrogen cyanide
Amygdalin is a cyanogenic glycoside compound commonly occurring in seeds of apples, almonds, apricots, cherries, and peaches.
Normally, the presence of amygdalin in these seeds is not dangerous; however, cyanide can be formed when the seed is crushed and moistened. Acute intoxication and death have been reported in children who ingested apricot seeds, which are capable of releasing 217 mg of cyanide per 100 grams of moist seed.
In conclusion, don’t ingest the seeds of these fruits, and when preparing them for children, remove the seeds and toss in the trash.
Contact Kay Bona at 501-374-5103 or dbona5@comcast.net.