Apples – Crunch Your Way to Healthy Nutrition

An apple a day keeps the doctor away. How true!

There is no easier way to add a dose of good nutrition to your day than by crunching on a tasty apple. You probably first experienced its delightful flavour as a baby, when apple sauce introduced you to real food. And now, whether it is a Fuji, Gala, Granny Smith, McIntosh or Red Delicious, you think of apples as old friends. Grown throughout the world, apples are high in fibre, vitamins, minerals and antioxidants. They are fat-free, cholesterol-free, and low in sodium. In short, eating apples is a smart part of a healthy lifestyle.

SIX Ways Apples Keep You Healthy

You do not have to worry about having regular bowels anymore. Whether your problem is visiting the bathroom too often or not often enough, apples can help.

A British researcher, Dr. D.P Burkitt, believes that one of the easiest ways to prevent all types of illnesses is to avoid constipation. He calls the diseases caused by chronic constipation ‘pressure diseases’. Appendicitis, diverticular diseases, haemorrhoids, hiatal hernias, and even varicose veins can all be caused by straining to pass small, hard stools.

Just one apple, with its skin, contains 4 to 5 grams of fibre – the most important nutrient in keeping your bowels working like a well-oiled machine. Keeping your bowels regular without relying on harmful laxatives could be as easy as replacing that afternoon snack of potato chips or cookies with a crisp, delicious apple. And think of the calories you will save. The average apple has about 80 calories, a serving of chips has at least 150 calories and a few cookies 200 or more calories.

Apples are also good for diarrhoea, thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Apple sauce is actually the best apple product for diarrhoea, since it is made without the high-fibre skin. But watch out for the extra sugar or sweetener. Some brands of apple sauce dump unhealthy sweeteners into an otherwise healthy food, and too much refined sugar could make your diarrhoea worse.

By now, you know antioxidants can protect you from many of the diseases that seem to be a part of aging. In fact, so many people are taking supplements for antioxidant protection that it has become a multi-billion-dollar industry. The evidence is mounting that whole foods can do more for you than pills.

When scientists compared a 1,500-milligram vitamin C supplement to one small apple, the results were astounding – the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. And that is just for starters. The researchers also found an ordinary apple was able to stop the growth of colon and liver cancer cells in test tubes. Unpeeled apples were especially effective. The question you need to ask yourself: Why waste money on flavourless supplements when you can get better antioxidant firepower from a sweet, crunchy fruit?

Sometimes, it is hard to remember which food is good for which part of your body. The next time you pick up an apple, examine it carefully. It is shaped a bit like a heart – and that should help you remember apples are good for your heart.

It is the magnesium and potassium in apples that help regulate your blood pressure and keep your heart beating steadily. it is the flavonoid quercetin, a naturally-occurring antioxidant, that protects your artery walls from damage and keeps your blood flowing smoothly.

In fact, adding flavonoid-rich foods like apples to your diet has been scientifically confirmed to lower your risk of heart disease. There is proof of this in a study of Japanese women who ate foods high in quercetin. They were less likely to get coronary heart disease than other women and they had lower levels of total cholesterol and LDL, or bad cholesterol.

4)        Prevents strokes

Apples are a smart choice for helping avoid strokes. Scientists are not sure which ingredient in this multi-beneficial fruit to credit, but the connection is clear – people who regularly eat apples are less likely to have strokes than people who do not.

In parts of the world where fruits and vegetables make up a large part of the diet, very few people get arthritis. Compare this to modernised countries where fruits and vegetables have been replaced with fast, processed food, and you will find up to 70 per cent of the population suffer from some form of arthritis. Just a coincidence? Not according to nutrition experts. They link this trend in part to boron, a trace mineral many plants, including apples, absorb from the soil.

If you eat like most people, you will get about 1 to 2 milligrams (mg) of boron a day, mostly from non-citrus fruits, leafy vegetables, and nuts. Experts believe, however, you need anywhere from 3 to 10 mg a day to reduce your risk of arthritis. To boost your boron intake to this level, you would have to eat more than nine apples a day.

This is probably an unreasonable amount for most people, but do not despair. Pair an apple with other boron-rich foods like a few tablespoons of peanut butter and a large handful of raisins. You will not only have a delicious afternoon snack, but you will make your joint-saving quota of boron at the same time.

Your lungs are assaulted every day by cigarette smoke, air pollution, pollen, and other air-borne toxins.

On top of that, some people suffer from asthma, emphysema, or other lung conditions. If all you want to do is take a deep breath, then grab an apple. A five-year study of more than 2,500 men from Wales found those who ate five or more apples per week were able to fill their lungs with more air than men who did not eat apples. Experts believe you might be getting some special protection from the antioxidant quercetin. Unfortunately, eating apples cannot reverse a lung condition you already have, but you just might add a new line of defence against further damage.

Apple Pantry Pointers

Buy apples that are unbruised, firm, and have good colour. Take them out of their plastic bag and store them in your refrigerator – loose in the produce bin or in a paper bag is best. And since they will absorb odours, keep them away from strong-smelling foods like garlic and onions.


Your Trusted Chiropractor (Specialist in Zone Chiropractic) & Nutritionist 

Dr. Nicholas Lim, D.C., ANutr, B.Sc. (Hons)

[Dr. of Chiropractic and Nutritionist &

Secretary of Chiropractic Association of Singapore]

WhatsApp :+65 9352 8828

Telephone : +65 6970 8152

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