Benefits Of Having Apples For Snacks

Just about everybody has heard how eating apples regularly can improve your health in a number of ways. But, do you know why this is true and by the way, is it really true?

Here's a good article that explains some of the reasoning behind the 'rumor'.

Is an Apple a Day Really OK?

Young or old, there is probably a good chance that at some time in your life you have heard the phrase "An apple a day keeps the doctor away". Is there any substance to this claim? Or, is it just a cute little saying that has managed to linger in our modern vocabulary?

What are Flavonoids?

In fact, Apples and other fruits have been shown to have health benefits primarily attributed to the antioxidant flavonoids they contain. Flavonoids are compounds that help protect various plants from pathogens, ultraviolet light, and other stress factors. Flavonoids are also responsible for the deep rich colors of many fruits.

What are Antioxidants?

A particular flavonoid that is found in apples is polyphenols. Polyphenols are phytochemicals that act like astringents and are the major source of antioxidants in apples. Antioxidants are a group of chemicals that help to neutralize a group of molecules called free radicals.

Free radicals, nasty little varmints that can damage cells and tissues, appear to play a part in the onset of heart disease and prostate, colon and other cancers. So, what does all this science talk actually mean? Well, a recent Canadian study has confirmed that apples just might help keep the doctor away. But some apples may do a better job than others.

According to the Canadian researchers some apples did pack more of a disease fighting punch than other apples in the study. Red Delicious came out on top with the most antioxidant activity of any variety.

From highest to lowest the order of antioxidant activity in apples was as follows:

Red Delicious
McIntosh
Cortland
Northern Spy
Ida Red
Golden Delicious
Mutsu
Empire

As this was a Canadian study, some of the apples that are more popular in the United States were not included. Popular varieties that were not in the test group included Gala apples, Granny Smith, Jonathan, York, Stayman and Rome.

However, I believe it would be safe to assume that these varieties also carry levels of antioxidants. The Canadian researchers also found that antioxidants were five times more prevalent in the apple skin than the actual flesh. So, wash but don't peel before you eat.

In addition to the Canadian study, three recent studies by research teams at Cornell University in New York offer a few other great reasons to make apples part of your regular diet:

Alzheimer's disease - In a study done on rats, antioxidants found to be abundant in apples seemed to protect brain cells against oxidative stress. This is a tissue damaging process that has been linked with Alzheimer's and other brain degenerative disorders.

Heart Disease - Some antioxidants found in apples could possibly lower the "bad" form of cholesterol. The process of lowering this cholesterol is similar to the mechanism that statin drugs use to help lower your LDL (low density lipoprotein).

Breast Cancer - Rats exposed to cancer causing agents and then given the human equivalent of one, three and six apples a day respectively over six months were up to 44 percent less likely to develop breast tumors.

What's the moral to this story? Fruits and vegetables CAN help keep the doctor away. There may be fruits with higher levels of antioxidants but in terms of fruit popularity, apples are second only to bananas.

Don't wait any longer, go grab your favorite apple and start getting healthy!

Michael Brooks
Copyright 2005

Mike Brooks is a life long follower and proponent of the fitness lifestyle. Mr. Brooks believes that being healthy is a choice and includes not only a proper diet but total fitness of the mind, body and soul. His column appears weekly at http://www.ultimatehealthreport.com.

Reasons To Exercise

I just thought this would be interesting to those who are on the fence about whether to exercise or not. Check out these benefits!

Why Do We Exercise?
By Tracie Johanson

In this article we're going to focus on REASONS TO EXERCISE. Even though most of us know that regular exercise is "good for us", we may not be able to give the specific reasons WHY exercise is good for us.

First and foremost, before we start the list, let's just admit right up front that the main reason we exercise is to look better. Hey, there's no shame in that! Perhaps we want to look better for our spouse, or maybe we want to get into shape because we're looking for a spouse! Whatever the reason, our desire to look good is a major motivator.

Many of us want to look better.....for ourselves! When we engage in regular resistance and aerobic exercise, it changes our appearance for the better. Less fat, toned muscle, healthier skin, a bigger smile, and more "pep in our step" are all great reasons to exercise.

In addition to just looking better there are some real physical benefits to regular exercise!! So for those of us who are working out to just look great, consider these reasons to exercise a bonus:

* 1. Strengthens muscles
* 2. Strengthens bone
* 3. Strengthens ligaments
* 4. Strengthens tendons
* 5. Strengthens immune system
* 6. Improves muscle tone
* 7. Improves endurance
* 8. Improves strength
* 9. Improves self esteem
* 10. Improves confidence
* 11. Improves balance
* 12. Improves physical appearance
* 13. Improves physical performance
* 14. Improves glucose tolerance
* 15. Improves circulation
* 16. Improves memory
* 17. Lower risk of heart disease
* 18. Lower risk of diabetes
* 19. Lower risk of cancer
* 20. Lower blood pressure
* 21. Lower cholesterol
* 22. Lower risk of stroke
* 23. Lower risk of osteoporosis
* 24. Lower risk of osteoarthritis
* 25. Lower requirements for medication
* 26. Lower risk of injury
* 27. Lower bodyfat
* 28. Helps with sleep disorders
* 29. Reduces post-operative complications
* 30. Reduces frequency of illness
* 31. Prevent Alzheimer's disease
* 32. Prevents muscle loss
* 33. Increases metabolism
* 34. Eases symptoms of menopause
* 35. Healthier pregnancy
* 36. Fewer problems with childbirth
* 37. Reduces ovulation problems

Moderate weight loss - of fat, not muscle - and a healthy and active lifestyle (NOT dieting) have been found to lower health risks and medical problems in 90 percent of overweight patients. In addition to the exercise benefits listed above, fit people are eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.

So the next time we're tempted to just sit back and watch television instead of exercising, let's remember that there are a lot of reasons to drop the remote and get moving!

* Copyright 2005 Pick Up The Pace.

* The information in this article and on this site is for general reference purposes only and not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information in this article or on www.letspickupthepace.com should be used to diagnose, treat, cure or prevent any medical condition.

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com for more information.

Article Source: http://EzineArticles.com