The benefit of eating apples

How's them apples?

Photo: Pixabay

Apples have a number of healthy benefits.

There is an old English proverb that says, “an apple per day keeps the doctor away.”

This aphorism implies that eating healthy foods, such as apples, prevents illness and sickness, promotes good health and decreases the need for doctor visits.

Is it true that eating an apple per day prevents visits to the doctor?

Apples are a member of the rose family in the Malus genus. There are more than 7,500 different varieties of apples. About 40 different species are available commercially. Commercial varieties include Fuji, Gala, Golden Delicious, Granny Smith, Honey Crisp, McIntosh and Red Delicious. The effort of 50 different leaves is responsible for producing one apple. Apples are about 25% full of air which makes them float in water.

One unpeeled medium sized apple weighs about 180 grams, produces 94 calories of energy and contains 120 millilitres of water. It also contains about 24 grams of carbohydrates, 0.5 grams of protein and 0.3 grams of fat. The carbohydrate content includes 19 grams of sugar and simple carbohydrates and about 4.5 grams of fibre. The main sugar is primarily fructose with a smaller amount of glucose and sucrose. The fibre exists mainly as the soluble fibre pectin and some insoluble fibre as cellulose and hemicellulose.

Apples contain small amounts of various vitamins and minerals. One medium-sized apple contains about 180 milligrams of potassium, 10 milligrams of calcium, eight milligrams of magnesium and trace amounts of sodium. It contains trace amounts of copper, iron, selenium and zinc. Apples also contain trace amounts of vitamin A, B-vitamins, vitamin E and about 10 milligrams of vitamin C.

Apple are chalked full of phytochemicals and antioxidants mainly as polyphenols. One medium sized apple contains up to 200 milligrams of different polyphenolic compounds. Polyphenols are usually responsible for the bitterness or tartness of apples.

Polyphenols are usually a six-carbon ring structure connected together with attached oxygen and hydroxide groups. They include various flavonoids, phenolic acids, stilbenes and lignans. Flavonoids are primarily responsible for the red colour of many apples. The outer apple peel is particularly rich in bioflavonoids. The main flavonoids in apples include anthocyanidins, catechins, phloridzin and quercetin. The average apple contains about 10 milligrams of flavonoids, while certain varieties contain 100 to 200 milligrams. Apples also contain the phenolic compound chlorogenic acid which has antioxidant and anti-inflammatory activity.

Apple consumption has been inversely associated with the development of asthma and pulmonary disease. The rich polyphenol content, particularly catechin and quercetin are believed to be responsible for improving lung function. Forced tidal air volume significantly increased with apple consumption. Airway irritability and pulmonary cell hypersensitivity decreased with apples.

Apple consumption has been associated with a decreased risk of cancer specifically lung, oral and esophageal, colo-rectal and breast cancer. The high dietary fiber compounds and rich polyphenolic antioxidants in apples are believed to be responsible for the anti-cancer effects of fruit.

It has been inversely associated with the development of cardiovascular disease. The high dietary fibre and polyphenolic flavonoid compounds, including anthocyanins, catechins and quercetin, are believed to be responsible for the cardioprotective effects of this fruit. They can decrease cholesterol, lower blood pressure, protect the inner intimal blood vessel lining, prevent atherosclerotic plaque formation and decrease inflammation.

Apple consumption has been associated with a decrease in the incidence of diabetes, better blood sugar levels and improved weight loss. The high fibre content and polyphenolic flavonoids like quercetin are believed to aid in weight loss and better blood sugar control.

Apples are consistently part of the “dirty dozen” foods that are most heavily sprayed with insecticides. Many apple species are sprayed 10 to 15 times in a single growing season with various insecticides and fungicides. Studies show that washing the apple provides negligible reduction in pesticide residue content. Peeling the apple can partially reduce the pesticide content at the expense of lowering the nutrient content of the fruit.

As one farmer explained to me, after spraying the fruit, water irrigation or rain would remove some of the pesticides. It would then end up on the ground and soil where it would enter the root system of the plant and get transported to the inner fleshy carpus of the fruit.

Organic apples are sprayed with relatively non-toxic commercial chemicals and contain much reduced pesticide residues.

A 2015 observational study of 8399 individuals identified 753 apple eaters who ate at least one whole apple per day. Compared to those individuals who did not consume an apple per day, there was no statistical difference in the number of doctor visits between the two groups. There was however, a statistically significant decrease in the number of pharmaceutical drugs used by daily apple eaters.

The study concluded with a variation of the oft used aphorism saying it would be better to say, “an apple per day keeps the pharmacist away.”

The information provided in this article is not intended to constitute medical advice. All information and content are for general information purposes only.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

Deoxifying in a world full of chemicals

Dealing with detoxification

Photo: Yeditepe University Hospitals

Certain foods can help a body detoxify.

The world is awash in chemicals.

Approximately 84,000 different chemicals are used in various industries in North America. On average, several hundred different foreign toxic chemicals are present in the human body in measurable amounts.

Toxins are defined as a chemical or substance that is harmful to the human body. They are so pervasive that even organically grown foods have measurable, albeit lower, concentrations of toxins than inorganic foods.

Every toxic chemical has a different concentration, half-life, storage and target in the body. Some are highly toxic in minute quantities, whereas others are not toxic in small amounts but toxic at high concentrations. Common examples of toxins include heavy metals, persistent organic pollutants, polyfluoroalkyl substances, volatile organic compounds, plastic residues and a host of other common household chemicals.

Heavy metals are high molecular weight minerals that include arsenic, cadmium, lead, mercury and uranium. They have no known acceptable biological function in humans. They can interfere with normal biochemical processes and disrupt healthy functioning. They tend to bioaccumulate in certain tissues, persist for a long time and are difficult to eliminate.

Persistent organic pollutants, or POPs, include dioxins, persistent polychlorinated biphenyls or PCBs and polyfluoroalkyl substances, or PFAS. POPSs are toxic carbon-based chemicals widely used in industrial chemicals, herbicides, pesticides and toxic byproducts from chemical and industrial processes. They are not broken down easily, persistent in the environment for years and tend to bioaccumulate in the food chain. They include dioxin and furan byproducts from burning and industrial degradation.

PFAS chemicals are persistent chemicals widely used in cosmetics, firefighting, non-stick cookware and water repellant products on fabrics and furniture. They are also called “forever” chemicals because they take a very long time to breakdown and degrade. They have been associated with an increased risk of cancer, developmental dysfunction and immune dysregulation.

Volatile organic compounds or VOCs include acrolein, acrylamide, benzene and formaldehyde. They are carbon-based chemicals used in aerosols, cleaners, disinfectants, fuels, paints and other industrial processes. While they can be liquid at room temperature, they tend to form gases and vaporize. They tend to cause respiratory irritation and can damage organs in high concentrations.

Plastic and container residues include bisphenol A or BPA and phthalates. Bisphenol A is used to make plastics and hard resins. Phthalates are a group of chemicals that help to soften and increase flexibility of polychlorinated biphenyl products. Both these chemicals interfere with hormones, cause metabolic dysfunction and may increase certain cancers.

Other common sources of toxins include household cleaners, paints, solvents, alcohol, cigarette smoke, over the counter and prescription medicines, bacteria, fungi, viruses and parasites.

Detoxification is a way to remove toxins from the body. Medically speaking it can mean different things to different people.

Obviously, the first and most important step is to identify what toxin or toxins you are exposed to or that has built up in the human body. Removing exposure of the toxin would be the most logical first step.

The main organs of detoxification in the human body are the digestive system, liver, kidneys and skin. Drinking water can be a form of detoxification. The old saying that “the solution to pollution is dilution” aptly refers to water consumption. Water can dilute down the toxin, especially a water-soluble toxin and can promote elimination through the digestive tract, kidneys and skin.

Saunas and sweating can help remove toxins through the skin. Smaller molecules including heavy metals tend to be more easily dispersed through the skin sweat glands than larger molecules. Increased water consumption while in sauna can help promote detoxification.

Diet can be a powerful form of detoxification. Changing dietary habits can improve elimination of toxins. Avoiding refined and processed foods, added sugar in any form, alcohol, meat and animal products especially processed meat, milk, cheese and other dairy products is a form of detoxification.

Avoiding foods sensitivities and food allergies aid in detoxification. Some of the most common allergic foods include wheat, milk and dairy, corn, eggs, citrus fruits, peanuts, shellfish, tree nuts and soy.

Eating an unprocessed, whole foods diet rich in fresh fruits and vegetables, whole grains and cereals, beans and legumes is best to help support the detoxification process. Specific foods that promote detoxification include artichokes, beets, blueberries, broccoli, cabbage, celery, citrus fruits, garlic and onions, spinach and other green leafy vegetables.

Having good elimination both through bowels and kidneys can help promote detoxification. Both water and dietary fibre are important for healthy eliminative processes.

Herbs that have been used to promote detoxification include artichokes, beets, dandelion, cilantro, ginger, green tea, milk thistle, nettles and turmeric. Milk thistle is by far the most popular botanical medicine for liver and kidney detoxification. The extent to which it hastens detoxification processes is variable. It is generally considered safe to use with most health conditions.

The information provided in this article is not intended to constitute medical advice. All information and content are for general information purposes only.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

Popularity of creatine supplementation growing

Creatine supplementation

Photo: Muscletech.in

Creatine is an organic carbon-based chemical made up of carbon, hydrogen, oxygen and nitrogen. Its main function is to supply energy to muscles and the nervous system and comes in powder as a supplement..

Should you take creatine as a dietary nutritional supplement?

In the past year, it has become exceedingly popular with a cult-like following beyond the gym and athletic circles. While it was used among athletes for its effects on improving muscle strength and recovery for several decades, it now has become trendy in mainstream society.

Recently, its effects on aging, brain and cognitive effects and energy have exploded on social media. Some well-documented scientific studies show creatine supplementation helps benefit athletic performance, muscle strength and recovery by as much as a 15% improvement. Other studies have shown creatine supplementation can improve attention, cognition and memory. Still other studies show benefits with chronic fatigue and fibromyalgia.

Creatine was first isolated from animal skeletal muscle as a crystalline white powder in 1832. It was named after the Greek word “kreas” meaning flesh or meat. It was introduced as a commercial athletic supplement in 1993.

Creatine is an organic carbon-based chemical made up of carbon, hydrogen, oxygen and nitrogen. Its main function is to supply energy to muscles and the nervous system.

Creatine acts as both a direct and indirect source of energy for muscle cells. The main source of energy inside human cells is a molecule called adenosine triphosphate (ATP.)

When we eat food, it is broken down into smaller and smaller chunks that are absorbed from the digestive system into the bloodstream. Those small chunks are then transported within cells. Once within the cytosol, or liquid, interior of the cells, the food particles migrate to intracellular organelles called mitochondria.

Mitochondria are little energy dynamos or generators that further break down the food particles to create high energy molecules that provide the body with much needed energy. The main molecule produced in the process is ATP. A high energy phosphate molecule is attached to adenosine diphosphate to create ATP, which, in turn, supplies most of the energy requirements to the human body except for muscles.

Creatine can be phosphorylated like ATP to create a high energy molecule called creatine phosphate. The purpose of creatine phosphate is two-fold. It can supply energy to muscles during short periods of intense physical activity, where stores of ATP are depleted and can act as reservoir of high energy phosphate molecules that help replenish decreased ATP levels.

The net effect is to supply energy to muscle tissues during periods of high activity when it is needed.

Creatine is a naturally occurring non-essential compound made in the human body from arginine, glycine and methionine. Creatine is found naturally in red meat and pork and to a lesser degree, in chicken, fish and shellfish. Dairy products and eggs contain some creatine. Plant sources contain no, or negligible amounts of, creatine.

The average human has between 80 grams and 160 grams of creatine stored primarily in muscles and the nervous system. The body uses one to three grams per day depending on body frame, muscle size and activity level. The human body naturally makes one to three grams of creatine per day, primarily in muscles, liver, the kidneys and the brain. Humans consume one to three grams of creatine in their diets, primarily from animal products.

Creatine is best used as a daily nutritional dietary supplement. Powders are the most commonly preferred form. It can be added to a fluid like water or a smoothie. A stacked dose is recommended for about a week then a once daily maintenance dose is used.

Creatine is available bound to different molecules. Creatine monohydrate is the most commonly available form, which is a creatine molecule bound to a water molecule. Most studies have been conducted with that type of creatine. Other forms include creatine hydrochloride, creatine ethyl ester, creatine magnesium creatine chelate and creatine citrate.

Creatinine is the breakdown product of creatine produced in muscles. It is non-functional and does not supply energy to muscles. It is produced and excreted at a fairly constant rate and is used to measure kidney filtration function. A high creatinine level can indicate kidney dysfunction. Taking creatine supplementation may artificially raise up creatinine levels.

Reported side effects of creatine supplementation include bloating, diarrhea, digestive upset, fluid retention and muscle cramps. It can cause weight gain of one to five pound, primarily as osmotic water retention in muscle tissues. The weight is lost once the supplement is discontinued. Its use during pregnancy is generally considered safe but is not recommended.

Creatine supplementation for athletic performances and muscle strength is widely used and accepted. The use of creatine for chronic fatigue and fibromyalgia is a logical extension of its athletic uses. Its use for brain and neurological issues is new and intriguing as supplementation is certainly worth a try.

The information provided in this article is not intended to constitute medical advice. All information and content are for general information purposes only.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

Tips for living a longer and healthier life

Lifestyle tips for longevity

Photo: Pixabay

Incorporating a number of small practical and simple dietary and lifestyle habits can help you promote health and longevity.

A few years ago, I had the opportunity and privilege to give a talk about healthy aging at a local seniors’ outreach learning centre in Kelowna.

A group of 70 or so sharp-minded older individuals attended the talk. I discussed with them some practical and simple ways the could ensure they aged with grace and good health.

Here are some of the top dietary and lifestyle secrets people who live to be 100 years old use. You can mimic their lifestyle and dietary patterns to help you live healthily into old age.

• The happiest people in the world sit down and eat at least one meal with other family members, friends and pets. It is socially nurturing, as well as satisfies hunger.

• Don’t overeat. Studies show people who consistently overeat have a higher risk of mortality. Eating smaller portions with smaller plates can be healthy. The practice of caloric restriction and mindful eating can promote longevity and extend your life.

• Eating seven or more portions of fruits and vegetables can lower your risk of premature death by a whopping 42%. The bottom line to that is you can’t go wrong eating more whole foods.

Beans are also a healthy alternative to animal protein. Stock up on black beans, chickpeas, kidney beans, lentils soybeans, as well as other beans and legumes.

• Adding refined sugar to foods contributes to excess calories, less nutrients and chronic disease. The average North American adult consumes 17 teaspoons of sugar per day. A healthier limit would be about five teaspoons per day.

• Substituting animal protein with plant protein was associated with a lower risk of all causes of mortality. Healthier dietary patterns are associated with a lower risk of dementia and cognitive decline. The Mediterranean Diet is a healthy diet rich in fruits, vegetables, whole grains, legumes, nuts and seeds and low in red meat and dairy products.

• One or two cups of coffee per day is healthy. Coffee should be black without sugar and cream. It lowers your risk of mortality. It should be consumed with family and friends in a social setting for best results.

• Modest consumption of alcohol can be healthy when consumed with meals. Despite negative press about consuming any amount of alcohol, many cultures around the world have incorporated the addition of a small amount of alcohol into a mealtime setting for hundreds of years. One glass of wine can be drunk with supper for best results. It can lower your risk of mortality and decrease your risk of cardiovascular disease.

• Having a strong direction and purpose in life is a proven is a proven link to living longer. One of the longest-lived cohorts are women over the age of 40 years who had children. They have a strong sense of purpose in raising their children.

• Furry friends, like cats or dogs, help with companionship, happiness and loneliness. Getting a pet can encourage you to be outside and moving, which is also healthy.

• Increased perceived stress promotes inflammation and premature aging. It also dramatically increases your risk of cardiovascular disease and dementia. Stress relieving habits, such as downshifting outside in nature is a great way to reduce stress and get healthy exercise. A simple 10-minute walk in nature can have profound effects on stress reduction and improved health.

• People who sleep six hours per night or less are 30% more likely to be unhappy than those who sleep more than seven hours per night. Getting adequate amounts of rest is important for the brain, heart and immune system.

• Nurture your religious and spiritual side. People who pay attention to their spiritual needs have lower rates of cardiovascular disease, depression, stress and suicide. Adherence to religious beliefs allows people to relinquish the burden and stress of everyday life to a higher power.

• People who volunteer have lower rates of heart disease, report a higher level of happiness and tend to lose weight more. Decide what you like to do and make the time to volunteer in your community. People who find meaningful ways to give back are often happier and well adjusted.

• Make an effort to make new friends. Individuals who try to communicate with, and meet, new people are at least 15% happier than those who are socially isolated. Get out in your community, go for walks and say “hi” or donate your time as volunteer someplace.

Nutritional supplements that are touted to promote longevity include iron, vitamin B12, vitamin D, calcium, magnesium, collagen, digestive enzymes, probiotics, fish oils, co-enzyme Q10, ginseng, nicotine adenine dinucleotide or NADH, resveratrol, garlic, turmeric and melatonin.

Incorporating these practical and simple dietary and lifestyle habits can help you promote health and longevity.

The information provided in this article is not intended to constitute medical advice. All information and content are for general information purposes only.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.