(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)
APPLE
It is well established all around the world that fruits and vegetables are a rich source of nutrients that promote good health. In addition, everyone is familiar with the old saying; “an apple a day, keeps the doctor away”… And when we look beyond the surface, we realise that this is not untrue.The latest research suggests that the famous apple (with its skin on) is capable of reducing the risk of cancer. Scientists have recently discovered that ingesting Quercetin (a bioactive compound found in apples and onions) can inhibit cell growth in tumours and reduce the risk of lung cancer. In addition studies have shown that the phytochemicals found in apples can inhibit colon cancer cell growth, but the skin must be on to receive such benefits.
Apples have also been found to play a role in lowering the incidence of heart disease, which is directly related to the healthy properties existing in an apple, as well as the fact that choosing an apple over a cream cake is of course a healthy influence on the heart and body in general. In addition, research has shown that by eating three apples a day (one before each meal) you can curb your hunger, eat less and lose weight as a result.
Healthy tip: In an attempt to step away from the dreaded cancer…Ceasing smoking altogether and eat ‘an apple a day’ instead (with skin on), get moving and chose an apple over a chocolate bar or Danish.
With all of the ‘anti-aging’ campaigns that exist today it is important to realise that youth does not come in a bottle… It comes from within. It is not uncommon to see some people that look great for their age, or others who look 20 years older than they actually are. This is more often than not due to two pertinent reasons; 1. Health status & lifestyle (oxidative stress) and 2. Genetics. Our genes and our health status/ lifestyle are directly related to one another, with our health status and lifestyle directly influencing the health and quality of our genes.
Oxidative stress (cellular and genetic damage that is linked to a variety of degenerative diseases) will occur at cellular level when we lead unhealthy lifestyles that include; smoking, regular alcohol consumption, lack of exercise, excessive stress, poor eating habits (as well as excessive eating) and frequent chemical exposure. Interestingly, science now tells us that our DNA can be damaged when we are deficient in essential micronutritents (that must be sourced from food).
The good news is that most degenerative and lifestyle diseases can be prevented through healthy lifestyle choices. Nutritionally speaking, apples contain a multitude of health promoting nutrients. They are a rich source of antioxidants (that neutralise free radicals associated with cellular aging) and vitamin C and contain up to 10 times more antioxidants than goji berry juice.
Along with cardiovascular disease in adults, asthma has become an epidemic among young child, being fatal in many circumstances. Research has shown that the humble apple and its antioxidants may in fact be effective in increasing lung function and reducing the incidence of asthma. You may choose to begin this during pregnancy, because collectively the choices you make during pregnancy will influence the health of your offspring and their offspring (the study of epigenetics). Teaching and guiding our children from a young age to choose fruit and vegetables over packaged foods is a positive step in the campaign against obesity. In addition, we must encourage out children to move more and accept that fresh produce is healthy and delicious (especially for those kids who fear their ‘greens’). At the end of the day, fruit and vegetable intake will reduce the incidence of asthma and childhood obesity and even certain allergies.
In a nutshell, crunch into an apple, TODAY!
Other healthy A’s….
AVOCADO
The humble avocado has much history, with the ancient Roman people believing the avocado to be helpful in assisting fertility and supporting a healthy pregnant. They believed this simply because of its shape, being the shape of a uterus and when halved appearing like a pregnant uterus. When we explore the benefits of the avocado, nature makes seems to again make no mistakes. People have traditionally avoided the smooth and delicious fruit that is the avocado with fear of it being ‘high in fat’. The fact is that plant sterols or natural plant fats are essential for human health and wellbeing.
No different to nuts, avocados are high in healthy fats such as the monounsaturated fat that may actually reduce “bad” cholesterol (LDL) levels and assist brain and hormone function. Regardless of whether you are vegetarian or not, avocados are a healthy choice as they are packed full of fibre, and contain high levels of potassium and folic acid. Avocados are also a high antioxidant source and as a result have been found to prevent certain cancers and promote health eye function.
Healthy tip: A positive step towards adopting a healthy eating lifestyle is to substitute butter with avocado in sandwiches or on toast (eat 1/4 -1/2 per serve). When it comes to losing weight or managing weight, incorporating avocado in each meal encourages people to eat less (which is the key to weight loss) due to the healthy fat content that creates a feeling of fullness.
In a nutshell, there is no need to fear the fat of an avocado as it is a great superfood of nature. Enjoy them every day, in salads, on your toast or in sandwich, yum!!
APRICOT
The golden apricot is without-a-doubt a family favourite. From a nutrition perspective, apricots are high in betacarotene and lycopene as well as numerous minerals & vitamins; including magnesium, potassium, calcium, vitamin A, B2, B3, C and folate. Apricots are not only a healthy lunchbox delight, but may also be useful to a cancer patient. Within its stony pit, is the ever so controversial apricot kernel. Over the past 30 years much discussion and study has surrounded its use, leading the Australian government to outlaw their mass import as well as applying stringent laws with regards to marketing- and sales. Surprise, surprise studies have shown that the laetrile (vitamin B17) contained in the apricot kernal can be used as an alternative or compliment to conventional cancer treatment. In the 1970s studies emerged suggesting that laetrile may be effective in treating and or preventing cancer. When it comes to cancer, there is often little hope of survival, however in some cases the ‘fight’ has to incorporate a mix of therapies to augment the chance of survival. Utilising Complementary and Alternative Medicine (CAM) is certainly worth a try. Chewing on apricot kernals is a safe practice in cancer treatment/ prevention, Keep in mind though that these small almond-like kernels have an awful bitter taste. So hold your nose!
Please know that conventional cancer treatment (oncology) has for many years coexisted with CAM. Some hospitals have fully embraced their use and others are more hesitant. Consult with your chosen healthcare provider for guidance in vitamin B17 therapy or any other complimentary therapy that you may benefit from in combating cancer.
Good luck on your journey of health.………. A is for AMAZING health!!
References:
Liu, RH (2004). Potential Synergy of Phytochemicals in Cancer Prevention: Mechanism of Action. J Nutrit . Vol 134. Pg. 3479-3485.
Le Marchand, Letal. (2000) Intake of flavonoids and lung cancer. J. Natl. Cancer Inst. Vol. 92. Pg.154-160.
Ames, BN (2003). The Metabolic Tune-Up: Metabolic Harmony and Disease Prevention. J. Nutr. Vol 133, Pg.1544-1548,
Peter Jenner (2003). Oxidative stress in Parkinson's disease. Annals of Neuro. Vol 53 (3). Pg. 26-38
Woods, RK etal. (2003).Food and nutrient intakes and asthma risk in young adults. Am J Clin Nutr. Vol 78. Pg. 414-21.
Preez, HD. (2006). Balanced diet across the ages. South Afr Journ Nat Med. Vol 26. Pg.24-28.
Vickers, A. (2004). Alternative Cancer Cures: “Unproven” or “Disproven”? A Canc Journ Clin. Vol 54 (2). Pg. 110-118.
