Did you know that eating a apple a day will slash your risk of dying early by a whole 35%!?
Researchers at the University of Western Australia followed a group of 1,456 pensioners between the age of 70 and 85 for 15 years.
They had each of the participants complete a food frequency questionnaire, which the researchers used to understand how apples impacted on their mortality.
They found women who ate more than 100 grams of the fruit each day – one small apple – were likely to have a longer life expectancy than those who didn’t.
Dr. Jonathan Hodgson, from the UWAs School of Medicine and Pharmacology, said it was due to high concentrations of fiber and flavonoids in the apple’s skin.
Flavonoids are plant compounds found in fruit and vegetables including apples, berries, pears, strawberries, and radishes.
All of them are high in antioxidants, which prevents cell damage.
“Apples are amongst the top contributors to total flavonoid intake,” Dr. Hodgson said.
“We have previously shown that flavonoid intake from apple skin improved artery relaxation. We have now shown that higher apple intake was associated with lower risk of all-cause mortality and cancer mortality in older women.”
The study found women who ate them regularly had a lower risk of dying but Dr. Hodgson said it would also apply to other fruits.
Flavonoids help reduce energy, especially that from sugar which is absorbed from food.
An increased consumption of most flavonoids has been associated with healthy weight maintenance and even weight loss.
Apples also contain high levels of fiber.
There are two types of fiber, the first is insoluble fibre, also referred to as roughage. This increases the bulk of stools, and in turn, stimulates gut contractions and keeps the bowels moving regularly.
The second type is soluble fiber contained in apples, dissolves in the stomach forming a viscous gel. It too also helps food move along the gut by adding bulk and also lowers cholesterol by attaching itself to it in the gut.
This gel slows down the rate at which sugar enters the bloodstream, keeping energy levels steady.
The recommended daily fiber intake in adults is 18g of fiber per day, and a medium apple provides about 3g – similar to a bowl of brown rice.
The high levels of fibre in apples not only lower cholesterol, but is also linked to lowering blood pressure as well as reducing the risk of cancer.
An apple’s peel contains the most insoluble fiber, and has the highest concentration of disease-fighting flavonoids and polyphenols as well as most of the Vitamin A, C magnesium, and potassium.
There is only one problem with apples, they have been found to be the most heavily pesticide-contaminated produce product according to the Environmental Working Group.
The most common pesticides found on apples are Permethrin and DDT.
Non-organic apples are also often waxed which is not digestible.
Best to buy organic apples, they also taste so much better! If apples are out of season, then I recommend you replace your apple consumption with Apple Cider Vinegar
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