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SEPTEMBER 15, 2016 | The Jewish Home
Health & F tness
An Apple a Day Might do More than Just Keep the Doctor Away By Cindy Weinberger MS, RD, CDN
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t’s no secret that fruits are one of the healthiest foods on the planet. Fruit intake is known to reduce the risk of stroke, cardiovascular disease, type II diabetes and cancers. High fruit intake promotes an overall healthy diet. Fruits are essential for just about anyone, especially pregnant women. Here’s why. Not only are fruits packed with essential nutrients and fiber which are vital for a pregnant mom, new research demonstrates that eating more fruit during pregnancy increases your baby’s IQ. The University of Alberta studied 688 pregnant women and found that each additional daily serving of fruit corresponded with an increase in cognitive scores for their children one year after birth. Which fruits are the best to consume? Keep to a variety of fruits for optimal benefits. The list can go on and on – apricots, avocados, blueberries, cantaloupe, cherries, grapefruit, grapes, guava, kiwi, mango, oranges, papaya, pears, persimmons, pineapple, plums, raspberries, strawberries, tangerines, and watermelon. However, now that the summer is ending,
fall is beginning. Along with the change in weather, comes the change of fruits in season. This month marks the beginning of apple season. Apples are a delicious, healthy fruit that are packed with health benefits. A medium sized apple contains roughly 60 calories; 0g total fat; 0mg cholesterol, 1mg sodium; 3g dietary fiber; and
ol levels. The cholesterol lowering effect of apples is linked to soluble fiber, particularly pectins. Pectins prevent cholesterol from building up in the blood vessels thus preventing atherosclerosis and heart disease. Apples also contain insoluble fiber which provides bulk to the intestinal tract and helps move food quickly
Apples are a delicious, healthy fruit that are packed with health benefits.
10% daily value vitamin C. Apples are one of the healthiest foods a person can eat. As you can see, apples are low in calories, contain zero fat or cholesterol, have only a trace of sodium and serve as a good source of fiber and vitamin C. The fiber in apples combines with other nutrients found in apples to provide health benefits such as preventing heart disease and regulating blood fat and cholester-
down the digestive tract. Besides for combining with fiber, phytonutrients in apples have also been shown to help regulate blood sugar levels. This is done by various mechanisms which include preventing spikes in blood sugar and increasing uptake of glucose from the blood through the stimulation of insulin receptors. The same polyphenols that work to regulate blood fat and sugar levels
also serve as antioxidants which help prevent asthma, Alzheimer’s disease and cancer. Due to the many health benefits, apples are often called a “miracle food,” or a “nutrition powerhouse,” as an apple a day indeed keeps the doctor away. There are many delicious fruits out there. Apples are just one of the many. Whether you are pregnant or not, grab a fruit and enjoy its many benefits.
Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. Her Dietetic Internship was completed under Brooklyn College primarily in Ditmas Park Care Center and Boro Park Center where she developed clinical and education skills to treat patients with comprehensive nutrition care. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at Cindy Weinberger1@gmail.com.