The Big Benefits of Apple

Every December, I always remember the apple fruit. Looking back years ago, for our “Kris Kringle” events, it is often sent as a gift. When the rule says, something spherical, almost all would think of an apple. When we’re asked to give something red, it would be quite obvious that we’ll all receive an apple. At least 25 years ago, to buy an apple at R10 each is too costly; but as a nutritionist who has known a lot of benefits from the apple fruit, now I’d say that, it is worth the goodness of that fruit. Most of us have even grown to know that “an apple a day, keeps the doctors away;”to that statement, there is truth in every word.

Apple is a source of fiber and vitamin C. When you munch that crispy apple, you are able to put into your body that Vitamin C. This vitamin in apple is necessary for a lot of important things in our body like: Healing of wounds, prevention of certain types of anemia, building resistance to infection, amino acid metabolism and improvement of iron utilization. Vitamin C is also important for the production of a substance that gives structure to muscles, blood vessels, bones and cartilage. Aside from these important functions, vitamin C silently protects the cells from oxidative damage; as such, it helps in providing heart health as it is seen to play a role in preventing the oxidation of “bad cholesterols (LDL).”

Other than the benefits from vitamin C, apples contain a long list of phytonutrients (like quercitin, catechin, phloridzin and chlorogenic acid). They say that to have the full health advantage from apples, we must eat it with its skin on (but after thorough washing). Quercitin is considered as a natural anti-histamine and anti-inflammatory; with this, some asthmatics are relieved from symptoms of their asthma. Cancer specialists have also looked into the potential anti-prostate cancer benefits from quercitin. When you’re feeling depressed, with fatigue and anxiety, try a dose of your apple, it may in some way, help reduce the symptoms.

While you are getting a dose of anti-oxidant vitamin C, you are also having another form of a powerful antioxidant, catechin. Some scientists have proven that catechin can help reduce the risk of four major health problems like stroke, heart failure, cancer and diabetes. Phloridzin may be an unpopular flavonoid, but it can soon be very popular among post menopausal women who can find protection against the ravages of osteoporosis from phloridzin in apples. Phloridzin increases bone density and strengthens the bones.

Now, wonder why diabetics find apple as their friendliest fruit? The fiber content in apples, gives them the feeling of fullness that will keep them feel full for long periods of time, and thus lessen their chance of putting their blood sugar levels above normal from unnecessary eating. Moreover, galacturonic acid (a main component of pectin) in apple decreases the body’s need for insulin, and thus, helps diabetic people to cope with diabetes. Since poorly controlled diabetics are more prone to complications like cardiovascular diseases, pectin in itself can help lower blood levels of “bad cholesterol.”

If you are now thinking how to have those apples into your meals in an exciting manner, here are some suggestions you may want to try:

• Put apple cubes into your bowl of oats or mix with your cereals.
• Shred your apples over your fresh green salad or fruit salads.
• Slice it round to replace your fried potatoes or French fries.
• Garnish your afritada or Kaldereta with strips of apples.

There’s a lot more that you can do with your apple. So if you get one as a gift, be thankful for that precious apple in your hand, the benefits are a bite away.



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Flight the flu with the natural immunity boosters

While the CDC is stating that the best way to help prevent the flu is to get the flu shot, Food Consumer knows that our readers want to know what they can do beyond that to help ward off the flu. We've gathered together some of the latest findings on flu prevention through supplementation and nutrition for your perusal. Some of what we mention won't surprise you, but others just might.

The bottom line is that in order to fight the flu, we need to fortify our immune systems before they come under frontal attack. Fortunately, there are foods and supplements out there that do just that; most of them can be purchased at your local grocery or natural food store.

*Vitamin C. We'll start with the obvious-no-brainer issue of vitamin C, the flu's public enemy number one. We've all known people who start taking extra doses of vitamin C at the first sign of a cold or the flu. This is a smart thing to do, but an even smarter approach is to start taking it before the flu season gets into high gear. Nutrition experts suggest 500-1000 mg. per day to proactively stave off illness. For more information, readers may visitwww.vitamincfoundation.org.

*Vitamin D. For many years, researchers believed that the only valuable function of the sunshine vitamin was in its endocrinal support in helping the body absorb calcium; most calcium supplements on the shelf have vitamin D as well.

But Vitamin D is emerging as one of the most vigorous antibiotics out there. In 2006, the journal Epidemiology and Infection reported on a study showing that activated vitamin D works as a steroid hormone, and that children who are D deficient are more susceptible to viral infections and respiratory ailments. The journal Pediatric Research concurred, citing the increased risk of viral infections in children deficient in the vitamin.

The abstract to the above mentioned study referred to solar radiation as nature's "seasonal stimulus." Skin cancer not withstanding, most of the American population is lacking in vitamin D. While experts say that 15-30 minutes of sun per day is adequate for most adults, they also recommend supplementation when sunlight isn't practical. Health.com suggests 1500-2000 IU/day to help ward off infection.

For more information on vitamin D and prevention of flu or swine flu, visit www.vitamindcouncil.org.

*Zinc. This powerful mineral boosts white blood cells, which are essential to the immune system during flu season. One study in which 50 people with cold symptoms were given a zinc lozenge every two hours reported a drastic reduction in the severity of those symptoms.

*Selenium. Selenium is not easy to obtain through fruits and vegetables, as only soil that is rich with volcanic ash produces selenium-rich produce. Researchers recommend 200 mgs of the mineral, which reduces inflammation and helps clear the body of the flu virus.

While the above supplements can help in the upcoming flu fight, researchers have also reported that the following foods help in supporting healthy immunity:

*Yogurt. But not just ordinary yogurt; make sure you purchase yogurt with active yogurt cultures, which are natural probiotics that ensure a healthy gut. An Austrian study reports that just 7 oz. per day is adequate. If you are put on antibiotics, however, you will likely need to consume more to counteract the antibiotic mechanism that kills good bacteria along with the bad.

*Garlic. On his website, Dr. Joe Mercola cites a study in which 146 people were given either garlic supplements or a placebo. Those who took the garlic were 2/3 less likely to come down with a cold. Researchers state that 2 cloves of garlic/day are good for immune system, although supplements are just as effective.

*Black and Green Tea. We've all heard of the benefits of green tea, a powerful antioxidant that wards off all kinds of ailments. Prevention.com states that black tea is just as beneficial to the immune system, because both teas have L-theanine, a proven flu fighter.

Every trained soldier knows that in order to win the battle, we must know our enemy. When it comes to the flu, we also need to be aware of our weaponry, as it can mean the difference between illness and health.


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An apple a day .......

Is the old proverb true? Does an apple a day really keep the doctor away? It sure can! But so can an orange, a banana, a grapefruit, a peach…a…well, you get the picture.

Fruits, veggies and grains.

Fruits are loaded with natural vitamins and antioxidants, which can help keep kids out of their pediatrician's office. But one should not live on fruit alone.

You should also be loading your family up on vegetables, whole grains and low-fat dairy products. Make it a point to serve dark green, orange and starchy veggies at least several times a week, which is part of a healthy-diet inititive set out by the U.S. Department of Agriculture and U.S. Department of Human Services.

What you shouldn't eat are foods with loads of saturated and trans fats, added sugars, cholesterol and salt. Oops…, there goes the chips!

Here are some tips for raising healthy eaters:

• Eat together as a family. Studies have shown that families who eat together tend to eat healthier. • Try to limit the food rewards, e.g., "Marian, if you clean your room, I'll give you ice cream." Nutritionists caution connecting food to emotion. • Preach moderation. With child obesity on the rise, it's important for children to understand portion control. • Encourage variety. Studies show that it can take as many as 10 exposures to a type of food before a child accepts it. • Finally, use the grocery story serve as a hunt for good nutrition. Let your kids participate in the meal planning with the understanding that they must select items from the food group.

Oh, by the way, back to the original question: Apples contain vitamin C, which helps boost your immune system.


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10 Tips to healthy grocery shopping

When going to the grocery store people are faced with an array of options, yet many are filling their shopping carts with boxed goods from the freezer section or other aisles. Many people in the Bay Area live a commuter lifestyle making it hard for them to find time to cook, resulting to the quick fix from pre-made food. While at the same time, people are complaining that they are gaining weight and are low on energy. Little do they know the food they eat could be the cause of their problems. As the saying goes, “you are what you eat.” In order to feel healthy people need to eat good foods. To start let’s go over 10 tips to healthy grocery shopping and if you are still confused contact your local Health Coach.


1. Have a wide variety of color in your basket with fresh fruit and vegetables. Here are a few benefits from a colorful basket:
• Greens are rich in calcium, magnesium, iron, zinc, Vitamin A, C, E, fiber folic acid.
• Reds reduce free radical damage; support the heart, and memory function.
• Oranges are rich in beta-carotene, Vitamin C and support the eyes.
• Yellows improve circulation and immune system.
• Whites are like the natures pharmacy. They have anti-viral and anti-bacterial chemicals and also reducing blood pressure and LDL cholesterol.
• Blues and purples are powerful antioxidants that prevent early signs of aging and heart disease.

2. Mix up different textures. Here are some examples:
• Crunchy – nuts, seeds, apples, carrots
• Light – leafy greens
• Creamy – avocados, mashed sweet potatoes

3. Purchase local or organic. Look at the sticker on the produce and if it starts with #9 it’s organic. It can be costly purchasing organic, therefore the option of buying locally. Look for California grown produce or shop Oakland’s farmer’s market. Options are:
• Grand Lake Saturdays 9am – 2pm
• Jack London Square Sundays 9am – 2pm
• Old Oakland Fridays 8am – 2pm
• Oakland East Sundays 10am – 2pm
• Kaiser Farmers Market Fridays 10am – 2pm

4. Add at least one sweet vegetable to fulfill that sweet tooth. Some examples are:
• Sweet potato
• Carrot
• Onion

5. Purchase whole grains. Whole grains are an excellent source of essential enzymes, iron, dietary fiber, Vitamin E and the B-complex vitamin. Some examples are:
• Brown rice
• Quinoa
• Oats
• Millet

6. Purchase condiments. Not everyone in the family likes the same flavors. By introducing condiments to their family they can personalize their meal without having to cook 3 different dishes. Some examples are:
• Turmeric
• Chili flakes
• Sea salt
• Tamari soy sauce
• Dulse flakes

7. Add healthy protein whether it animal, bean or soy. Some tips are:
• For animal try to get organic and free range. Portion should be the size of your palm.
• For beans try to use the smaller beans as they are easier to digest like adzuki and mung.
• For soy try tofu or tempeh.

8. Cook with good oils. Some tips are:
• Purchase cold pressed and unrefined oils.
• For low cooking temperatures cook with olive or sesame oil.
• For high cooking temperatures cook with coconut or grape seed oil.

9. Make sure to read the labels and not just by what it says on the front of the box. Watch for ingredients that are unclear. Especially watch for processed sugar in the ingredients. They use many names these days. To name a few see below:
• High fructose corn syrup
• Molasses
• Corn starch
• Dextrose
• Fructose

10. Be cautious of portions. The more purchased the more there is to eat. Only buy what is needed. It’s better to eat more fresh foods then boxed goods.