All of us have probably heard the proverb, "An apple a day keeps the doctor away." While an apple a day may not keep the doctor away, eating apples on a regular basis - at least three times per week - can have a huge impact on our health. Apples are a smart-choice food; they are low in calories and high in fiber. They have very little fat, cholesterol, or sodium. They also have plenty of antioxidants, vitamins, and minerals to keep us energized. Here are ten more reasons to include apples in our diets:
1. Alzheimer's Prevention: A study of mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that can lead to Alzheimer's.
2. Asthma Help: The flavanoids, including phloridzin and quercetin, found in apples are thought to support lung function and lung health. Several studies have documented that eating apples can lower asthma risk.
3. Bone Protection: French researchers have found that phloridzin, a flavanoid unique to apples, may protect post-menopausal women from osteoporosis and may increase bone density. The boron found in apples also strengthens bones.
4. Breast Cancer Prevention: A study at Cornell found that rats that were fed an apple a day reduced their risk of breast cancer by 17 percent. The percentage increased as the rats ate more apples per day; rats that ate six apples per day reduced their breast cancer risk by 44 percent.
5. Colon Cancer Prevention: Research has found that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.
6. Diabetes Management: The pectin in applies supplies galacturonic acid to the body, reducing the body's need for insulin.
7. Liver Cancer Prevention: The apple's polyphenol extracts can inhibit cancer cell proliferation in the liver. In one study done on rats, the extract lowered the risk of liver cancer by 57 percent.
8. 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.
9. Lung Cancer Prevention: Since apples are good for reducing asthma and other cancer risks, it only makes sense that they would be good for lung cancer prevention. People who regularly include apples in their diet can reduce their risk of lung cancer by 50 percent.
10. Weight Loss: A Brazilian study found that women who included apples and other fruit in their diets lost more weight than women who did not.
Sources: Health Diaries, eHow, World's Healthiest Foods
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