An Apple a Day Keeps the Doctor Away! Nutrition for Life by Parul Kharod We all have heard this saying! Is it really true? What do apples have that is so special? Fall is the season for apples. Let’s learn more about this versatile nutritious fruit. Origin of the phrase: Interestingly, this adage, thought to have originated from a Welsh proverb, was first printed in 1866 in an English magazine. Many variations of the phrase were in circulation around the turn of the 20th century. It was published in 1913 in the book Rustic Speech and Folklore by Elizabeth Wright in an old English dialect version, “Ait a happle avore gwain to bed, An’ you’ll make the doctor beg his bread”. Apples have several health benefits: Antioxidants: Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants. Several studies have found an association between apple consumption and reduced risk of cancer, and reduced risk of cardiovascular disease. These flavonoids help inhibit inflammation and prevent plaque from forming on your artery walls. Apples also contain polyphenol epicatechin, which may lower blood pressure. The various polyphenols present in apples have been associated with lowering risk of cancer as they inhibit cancer cell proliferation and remove free radicals. Eating apples is also linked to a lower risk of diabetes, possibly due to their polyphenol antioxidant content. Prebiotic Fiber: The fibers present in apples have been shown to help regulate blood sugars and thus lower risk of diabetes. The fiber present in apples also helps remove excess cholesterol and improve heart health. The soluble fiber pectin, present in apples helps improve gut health. Pectin is also fermented by beneficial bacteria in the colon, which produces short chain fatty acids that may play a role in the prevention of chronic diseases, including certain cancers and bowel disorders. The fibers can bind with toxins in the body and eliminate them from your system. Pectin can also provide relief from both constipation and diarrhea, depending on the body’s needs. Low Glycemic Index: Apples have low glycemic index. This combined with their high flavonoid content may help to improve insulin sensitivity which may help in preventing diabetes. continued on page 94
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September 2021
