Post by DarthAvarous on Nov 14, 2012 19:39:21 GMT -5
Apples are best fruit (I swear that Applejack didn't pay me to say that). They are low glycemic, packed with fiber, and provide numerous benefits to the body. An average medium apple, weighing about 154 grams, has approximately 5 grams of fiber and only 80 calories. With over 7500 varieties, there is a flavor for everypony.
According to research studies, individuals that consume apples daily are associated with a lower risk of death from both coronary heart disease and cardiovascular disease, as well as having the lowest risk of suffering strokes compared with non-apple eaters (Fulgoni, Fulgoni, Haaga, & Ebert, 2008). Apples' heart-healthy benefits are attributed to antioxidant compounds found in them, which help prevent low density lipoprotein (LDL or “bad”) cholesterol from oxidizing and also inhibit inflammation (Boyer & Liu, 2004). In addition, the soluble fiber in apples has also been shown to lower overall cholesterol levels.
The fiber in apples is also a powerful weight loss agent. It acts like a sponge, absorbing water and expanding in your stomach to make you feel full sooner. At the same time, it keeps your hunger at bay longer since it does not get digested so quickly. Having virtually no sodium, apples also help prevent or reduce water retention. Eating an apple 15 minutes prior to eating a meal can decrease your overall caloric consumption by 190 calories (Anderson, 2008).
Remember, an apple a day keeps Dr. Monitor away.
Aaron Reed
References
Anderson, W.S. (2008). Dr. A's habits of health: the path to permanent weight control and optimal health. Annapolis, MD: Habits of Health Press.
Boyer, J. & Liu R.H. (2004). Apple phytochemicals and their health benefits. Nutrition Journal 3(5). doi:10.1186/1475-2891-3-5
Fulgoni, V.L., Fulgoni S.A., Haaga S., & Ebert A. (2008). Apple consumption is associated with increased nutrient intakes and reduced risk of metabolic syndrome in adults from the National Health and Nutrition Examination Survey (1999–2004). The FASEB Journal, 22(1081.7).
According to research studies, individuals that consume apples daily are associated with a lower risk of death from both coronary heart disease and cardiovascular disease, as well as having the lowest risk of suffering strokes compared with non-apple eaters (Fulgoni, Fulgoni, Haaga, & Ebert, 2008). Apples' heart-healthy benefits are attributed to antioxidant compounds found in them, which help prevent low density lipoprotein (LDL or “bad”) cholesterol from oxidizing and also inhibit inflammation (Boyer & Liu, 2004). In addition, the soluble fiber in apples has also been shown to lower overall cholesterol levels.
The fiber in apples is also a powerful weight loss agent. It acts like a sponge, absorbing water and expanding in your stomach to make you feel full sooner. At the same time, it keeps your hunger at bay longer since it does not get digested so quickly. Having virtually no sodium, apples also help prevent or reduce water retention. Eating an apple 15 minutes prior to eating a meal can decrease your overall caloric consumption by 190 calories (Anderson, 2008).
Remember, an apple a day keeps Dr. Monitor away.
Aaron Reed
References
Anderson, W.S. (2008). Dr. A's habits of health: the path to permanent weight control and optimal health. Annapolis, MD: Habits of Health Press.
Boyer, J. & Liu R.H. (2004). Apple phytochemicals and their health benefits. Nutrition Journal 3(5). doi:10.1186/1475-2891-3-5
Fulgoni, V.L., Fulgoni S.A., Haaga S., & Ebert A. (2008). Apple consumption is associated with increased nutrient intakes and reduced risk of metabolic syndrome in adults from the National Health and Nutrition Examination Survey (1999–2004). The FASEB Journal, 22(1081.7).
