05/06/2015 APPLES
Song of Solomon 2:5 Strengthen me with raisins, refresh me with apples, for I am faint with love. [New International translation]
Benefits of Eating Apples
Approximately 250 years ago in Poor Richard’s Almanac, Benjamin Franklin, coined the phrase “An apple a day keeps the doctor away.” Benjamin Franklin, American statesman, inventor and publisher, published Poor Richard’s Almanac from approximately 1732 to 1758. It was a popular journal during its time. The journal included weather forecasts, practical household hints, games, puzzles and home remedies. Over the years researchers have confirmed the wisdom of Benjamin Franklin’s advice about the health benefits of eating apples.
Apples vs. Prunes
In “Apples Good For Your Heart: Eating Apples Daily Lower Cholesterol, Inflammation, Study Finds,” April 12, 2011, Brenda Goodman in an article reviewed by Dr. Laura J. Martin discusses a study which considered the benefits of eating apples daily verses prunes. In the study, researches recruited 160 women and randomly assigned them to either eat a daily serving of dried applies or prunes (i.e., dried plums). The researches reviewed the subject’s blood test for health markers at intervals of 3, 6 and 12 months. After a year, the women who at apples saw their total cholesterol drop an average of 14%. Their levels of lipid hydroperoxide, which is involved in the formation heart-clogging plaques, and C-reactive protein, which is a marker of inflammation, were also lower, about one-third. Moreover, all the women in the apple group lost weight. The women in the prune group also saw some slight reduction in their heart markers, but not to the extent of the apple eaters. Although the researchers used dried apples, for convenience, it was noted that all varieties of apples are good. In doesn’t matter whether the apples are red, green or golden---Fuji, Gala, Golden Delicious, Red Delicious, Granny Smith, Honeycrisp, Braeburn, Ginger Gold, McIntosh, Cortland or one of the many other varieties. It was noted that eating the peel can be especially beneficial, because apple peels contain polyphenols (i.e., antioxidants) that prevent cellular damage. Apples are also rich is pectin, a soluble fiber. Eating fresh was noted to likely be better than eating dried fruit. See, article at www.wedmd.com.
Some of the other benefits of eating apples include the following:
- Healthier Teeth
While apples won’t replace brushing, flossing, and regular dental care, biting and chewing apples tends to produce saliva in the mouth, thus reducing bacteria. - Bone Protection
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones. - Asthma Help
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples. - Alzheimer's Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease. - Parkinson Protection
Researchers have found that people who eat high fiber foods like apples gain a certain amount of protection against Parkinson. - Lower Cholesterol
The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent. - Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples. - Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent. - Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract. - Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer. - Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes. One study found that people who ate three servings per week of apples, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes. - Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.