Does an Apple a Day Keep the Doctor Away?

We’ve all heard the proverb: An apple a day keeps the doctor away. Is this truth or fiction? There may be some truth in the proverb. Apples are full of flavonoids, and vitamin C. One apple a day gives us 10% of our recommended daily allowance of fiber. An apple peel itself contains 12 cancer fighting compounds.

Flavonoids or bioflavanoids are are naturally occurring antioxidants from green plants, and fruits. Antioxidants help us fight off free radicals and suppress inflammation. Flavonoids give our fruits and vegetables their rich, and vibrant colors. These are the bright reds, oranges, purples, and dark greens seen in the fruits and vegetables. These beneficial fruits and vegetables are so colored, as to catch our attention.

Apples are a low calorie, high fiber, lower glycemic index fruit. While it wouldn’t be healthy for a diabetic to consume a lot of processed apple juice, an apple a day is healthy. The Government office of the CDC does recommend eating several veggies and fruits daily. A fresh whole apple should be one of your two fruits to eat daily.

Apples and Cancer

Apples are an anti-cancer, and anti-cholesterol food. Eating apples helps lower total cholesterol and build up the good cholesterol. The insoluble fiber in apples grabs on to bad cholesterol, and helps cleanse it from our systems.

Apple peels contain triterpenoids which killed cancer cells in laboratory tests. Source: Here again is proof that natural foods can help us avoid disease.

Apples and Heart Health

Apples flavonoids make them a heart healthy food according to some studies. Those who eat 5 or more apples a week have been found to have less asthma and other respiratory problems.

The University of Michigan Health System did a study with mice and apples. A set of mice fed apple pectin and freeze dried whole apple powder had much better results. Source:

They measured cholesterol level, oxidative stress level, blood pressure, and overall heart function. Both the whole apple powder and the apple pectin reduced cholesterol levels in the mice who ate them.

The average American only eats 1 apple a week which is not surprising given the over-consumption of junk food by Americans. This surely goes right along with why we have a diabetes epidemic in America.

This Diabetes Epidemic is spreading across the world as other countries embrace the move to urban areas, and their fast food lifestyles. Unfortunately, we have exported our fast foods and sodas to other countries. Would, that we had imported their natural foods diets instead.

Apples and Diabetes

Are apples good for diabetics? Yes, apples are an alkaline food that has fiber for slower release of sugars. They do have natural sugars, but eaten in moderation they are good for diabetics. Be sure and eat the peel with the apple as it’s full of flavonoids.

I found evidence of one gentleman’s self experiments where he was able to reverse his diabetes with an apple a day therapy.

While many processed fruits may be too sugary for diabetics, raw apples may be helpful to diabetics, as they act as a natural blood detoxifier.

Another benefit of the apple pectins (found in apple skins) is their natural scavenging effects. Pectins grab onto heavy metals, and they’re eliminated from the body in our wastes.

Diabetics should avoid processed apple juice as it can cause sugars to spike. Some processed apple juices may be diluted with high fructose corn syrup. If you want to drink a small glass of apple juice I would suggest juicing your own or buying organic juice. Organic juice will appear cloudy due to the whole fruit and fibers being in the juice.

Apples hang up in their trees gathering up sunshine and converting it, and the earth’s nutrients into healthy flavonoids so we apple eaters can say: An apple a day keeps the doctors away.

The best apples to buy would be found at your local farmers market. I like to get apples that haven’t been waxed. They’re ready to eat with a simple rinse of water. Waxed apples should be scrubbed to remove waxes.

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An Apple a Day Updated 12/12/2010

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