Generally say about “Apple”:-
Everyone has heard, “an apple a day keeps the doctor away.” Well, it will surely take more than a daily apple keeping you healthy. What it makes you healthy is stepping in the right direction. Apples are tasty, easy to carry as snacks, low in calories, very natural mouth refresher, and comparatively inexpensive. In Greek mythology, this fruit was linked with the healing god Apollo, maybe the source for the modern-day proverb that an apple a day will keep the doctor away.
v The Good Fruit:-
Fig (1) Fresh apple
Apples are a rich source of fibre (for example pectin, hemicellulose and cellulose), natural fruit sugars, vitamin C and essential minerals.They also contain no fat, cholesterol or sodium and are a great healthy snack! Apples also contain a wide spectrum of biologically-active, non-nutritive compounds called phytochemicals that contribute flavour and colour plus other characteristics.
v Types of Apples :-
1. Golden Delicious Apple.
2. Granny Smith Apple.
3. Red Delicious Apple.
Fig (1) Golden Delicious Apple.
Fig (2) Granny Smith Apple
Fig (3) Red Delicious Apple.
Ø Comparison of Red Delicious apples grown in cool night climate (Northwest: Top) and warm night climate (East coast: Bottom). Cool nights result in a more elongatedshape and a darker red color for the Red Delicious apple.
v Apple Juice Protect Heart and Memmory in Old Age:
An apple juice a day could keep a trip to the heart doctor away, says new research. A team of researchers at UC Davis School of Medicine in the US have found that drinking apple juice appears to slow down a process that can lead to heart disease.
Compounds in apples and apple juice call phytonutrients act in much the same way that red wine and tea do to delay the break down of LDL or "bad" choloseterol. When LDL oxidises, or deteriorates in the blood, plaque accumulates along the walls of the coronary artery and causes atherosclerosis (a dangerous thickening of theartery).
Lead researcher Dianne Hyson, a dietician said: "Previous studies have shown that eating fruit and vegetables is associated with a reduced risk of coronary artery disease.” But this is the first clinical study to show the potential benefits of active compounds in apple juice and apples."Although the researchers expected to see positive results from drinking apple juice, they were surprised to find beneficial effects after only six weeks.
Ms Hyson said: “a very moderate intake of apple juice has the potential to reduce risk factors for heart disease in a fairly short period of time."This small diet change might play an important role in a heart healthy diet."
v Apples “Protect the Lungs”:
Eating an apple a day may be good for the lungs, researchers have discovered.A team from St George's Hospital Medical School, London, studied the diets and lung function of more than 2,500 men aged 45-49.
The researchers measured the ability to breathe out sharply using a special test called an FEV1.They found that good lung function was associated with high intakes of vitamins C, E, and beta-carotene, citrus fruits, apples, and fruit juices.
However, after they took into consideration factors such as body mass, smoking history and exercise the only food that seemed to make a significant difference was an apple.It was found that eating five for more apples a week was linked to a slightly better lung function.
Those who ate apples had a lung capacity 128 mililitres higher than those who did not.There was no evidence to suggest that the natural decline in lung function with age could be slowed by short term increases in the number of apples eaten.But the fruit might slow deterioration caused by other factors such as pollutants.Eating a lot of apples might simply reflect a healthy diet, suggest the authors.
v Apples Polyphenols:-
1) Polyphenols (PP's and OPC's) have been medically linked to human health benefits including immune system regulation, anti-cancer, circulatory and heart disease/stroke reduction, anti-microbial and anti-diabetes.
2) Apples have antioxidant power many times greater than vitamins C and E - 100g of fresh apples has the antioxidant activity equivalent to 1500mg of vitamin C.
v Apple Phytochemicals:-
i. Apples contain bioactive compounds (collectively known as phytochemicals or flavanoids) that exert physiological effects beyond nutrition that protect and promote human health.
ii. These phytochemical compounds are the polyphenol and proanthocyanidin compounds that act as powerful antioxidants that prevent or reduce cell and tissue damage from free radicals in the body.
v Hidden Benefits for Apple Eaters
a) There may be more reasons than simply vitamin C to eat an apple a day, according to researchers.Scientists have examined the cancer-fighting potential of various chemicals found in the flesh and skin of the fruit.
b) And they have found that together, these chemicals have an effect which far outweights that of taking only vitamin C.The chemicals involved are called flavanoids and polyphenols, and the research study, published in nature magazine, look at their combined "anit-oxidant" ability.
c) Anti-oxidants are thought ot possibly protect from cancer by "mopping up" molecules responsible for cell damage, which can trigger the disease.The researchers, from Cornell University in New York, found that eating just 100g of apple gave an antioxidant effect equivalent to taking some 1,500mg of vitamin C.
v 'Keeps the doctor away'
Professor Chong Yong Lee, one of the study authors, said: "Some of the chemicals are known to be antiallergenic; some are anti-carcinogenic, anti-inflammatory, anti-vial. Now I have a reason to say an apple a day keeps the doctor awa.To test the cancer fighting qualities of the "phytochemicals" in apples, the researchers used colon cancer cells grown in the laboratory.
Ø They found that 50mg of the phytochemicals - extracted from the apple skin, inhibited the reproduction of the cells by 43%.
Ø An extract of the apple flesh inhibited the cells by 29%.
An even more pronounced effect was found the same chemicals were tested on human liver cancer cells.A spokesman for the Imperial Cancer Research Fund said: "This research suggests that fresh apples have an anti-oxidant activity greater than can be expected through its vitamin C content.
“The mechanism for the protective effect of fruit and vegetables has not been identified nor has it been established that apples are more beneficial than other fruits"." The mechanism for the protective effect of fruit and vegetables has not been identified nor has it been established that apples are more beneficial than other fruits:".He advised that people should eat a balanced diet with plenty of fruit and vegetables.
v Aussies Report Apples Reduced Asthma:-
ü Australian researchers studying the relationship between diet and asthma reported earlier this month that, among the fruits and vegetalbes studied, eating apples and pears appears to provide that best protection against this growing health risk.
ü Asthma is a serious and growing US health threat and can be deadly if not properly managed. The American Lung Association reports that in 2000, nearly 1,000 Americans died form asthma, or nearly two of every 100,000 Americans. Federal data indicates that at current rates 31.3 million Americans will be diagnosed with asthma in their lifetime, and that diagnosis rates increasing substantially.
ü Asthma is a major children's health issue, as children aged 5-17 are most likely to be diagnosed with asthma than persons 18 or older. Asthma strikes women more often than men, and numbers are highest in the African American community.
ü Diet has only been recently identified as a potential risk factor for asthma, and the Australian study sought to provide clarity regarding research evidence found to date.
ü The cross-sectional Austalian study involving 1,607 young adults aged 20-44 was published in this month's issue of the American Journal of Clinical Nutrition (cite: Am J Clin Nutr 2003; 78; 414-21). Of all the fruits and vegetables studied, study participants who ate apples and pears had the lowest risk of asthma. The researchers noted that more study is needed to determine whether changes in diet could be used to prevent asthma or lessen its severity.
ü The Austrlaian study is the latest research to suggest we might breathe easier - literally - by eating apples. Se the Educator Section of US Apple's website at www.usapple.org for a list of other recent lung research updates.
ü While the recent studies suggest apples' high content of plant-based compounds called flavonoids to be the potential health benefactor, the Australian study did not identify specific nutrients a sbeing protective, but rather pointed to the whol food.
ü "We found that the consumption of whole fruit, in the form of apples and pears, did protect against asthma," wrote Dr. Rosalie Woods and her colleagues.
v Apples Eligible for New Anti - Cancer Statement:-
a) U.S Apples, apple juice and apple sauce can now be labelled with a new statement promoting fruits and vegetables' cancer-fighting capabilities, and US Apple is encouraging US apple industry members to pass the good news on to American consumers.
b) The new "dietary guidance statement" unveiled in July informs consumers that, "Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other choronic diseases." It is the result of a collaborative effort between the National Cancer Institute, the government sponsor of the "5 to 9 A Day - For Better Health" programme, and the US Food and Drug Administration (FDA).
c) The statement can be used on packaging and signage, and in advertising and other materials. One hundred percent apple juice and cider, processed apple products containing no added sugars or fats, are also eligible to use the statement.
d) The new dietary guidance statement is the result of an FDA programme launched late last year. The Consumer Health Information for Better Nutriion intitiative is designed to make more and better information about foods and dietary supplements available to consumers, to help them make sound dietary decisions and improve their health.
v Health benefits of Apples include:-
A. Lower Cholesterol:
Apples contain a soluble fiber; called pection lwhich has been shown to support a healthy heart.
B. Weight Loss:
Apples are a great source of dietary fiber. This aids in digestion and promotes weight loss. Apples are also fat free, low in calories, and can help you to curb your sweet tooth.
C. Cancer Prevention:
Apples contain a flavonoidd called Quercetin which has been found by the Mayo Clinic to prevent the growth of prostate cancer cells. The skin of an apple has been found to inhibit the reproduction lf colon cancer cells by 43%, in a study done by Cornel University. The flavonoids in apples may also reduce the riks of lung cancer as much as 50 percent (the National Cancer Insitite.
D. Healthy Lungs:
Recent British studeis have shown that eating apples can improve ther helath of your lungs. It has ben shown that eating 5 or more apples per week can improve lung funtion and lower the risk for respiratory disease.
E. Heart Disease:
In 1996, a Finnish study showeed that a diert risch in flavonoides may lower the possibility of heart disease and prevent strokes.
v Other Reasons to Eat Apples:-
A. Fiber:
One medium sized apple contain approximately 3 grams of fiber, ½ gram is soluble fiber. Apple peel is insoluble fiber, which is also beneficial because it provides roughage which aides in digestion.
B. Hydration:
One medium apple provides ½ cup of water, hydrating your body and quenching your thrist. Approximately 12-16 cups of fluids are necessary for most individuals, depending on activity levels.
C. Vitamin:
10% of your daily vitamin C needs can be met by eating only 1 medium apple.
D. Potent Antioxidants:
Plant based compounds called phytonutrients, are powerful lantioxidants that promote helath. These antioxidants prevent cell and tissue damage from free raidclas in the body.
