Dallas County Living Well Magazine Fall 2014 | Page 13

Get Healthy from the Inside Out with Fruit

T

By Diana Kerwin, M.D.
urns out an apple a day
(or banana, kiwi or peach)
really can keep the doctor
away. Fruits are nutrient–
rich foods, high in fiber
and water. By eating a variety of colorful
fruits as part of your balanced diet, you
can combat the aging process and help
your body rejuvenate.
“My practice is dedicated to promoting the health of individuals through
education on how to improve brain
health by making the right food choices––a nutrient-dense diet is a big part
of the prescription for my patients,”
says Diana Kerwin, M.D., medical director of Texas Alzheimer’s
and Memory Disorders, a Texas
Health Physicians Group practice
in Dallas, and board member for
the Alzheimer’s Association. “As
a specialist in cognitive disorders
and brain health, I’m always interested in studies that show how the
brain changes as we age and what
steps we can take to keep it healthy.
Fruits definitely play a role.”
Dr. Kerwin points out that the
benefits of fruits are plentiful and
go far beyond brain health to also
include:

• Immune support as an antioxidant
• Heart health
• Digestive help as a detoxifier
• Mobility and strength
• Skin, hair and nail health

“We’re drawn to fruit’s natural sweetness because sugar is our brain’s preferred fuel source––not white table sugar,
but glucose which your body processes
from the sugars and carbohydrates we
eat. Sugar can enhance alertness and offer a short-term boost, but we have to go
easy because it can also cause us to gain
weight,” adds Dr. Kerwin.
So, how much is enough? According
to researchers, two or three palm-sized
portions of fruit are all we need.
Which ones? Individual tastes vary,
and so should your choices. If your diet
lacks essential nutrients, it can hinder
your concentration. Eat different fruits
to absorb as many of the vital nutrients

as you can. Here are a few super fruits
which top the charts for nutrients:
Avocados often get a bad rap because
of their high fat content, but it is healthy
monosaturated fat, which includes vitamins A, B, C and E. Avocados support
the production of collagen which is vital
for skin, bone and muscle revitalization.
Instead of a banana, add an avocado to a
fruit smoothie. When mixed with other
fruits, its fat content slows the release
of sugars.

Bananas provide quick, quality fuel
and are a great source of potassium and
vitamin C. They help kidney function
and eliminate fluid retention.
Blueberries, blackberries and purple
grapes may protect the brain from damage caused by free radicals and may
reduce the effects of age-related conditions such as Alzheimer’s and dementia.
Eating them can improve both learning
and muscle function. They support heart
health and may help prevent breast
cancer.
Peaches contain the minerals magnesium and phosphorus, used by the
nervous system for optimum brain and
muscle function. The high boron content
promotes new bone growth and reduces
the risk of prostate cancer in men. Their

gentle laxative effect helps maintain
bowel regularity, ensuring the removal
of aging toxins.
Raspberries have one of the highest antioxidant, anti-aging profiles of
any fruit. They support circulation, aid
memory and heart function, and contribute to healthy hair, skin and veins.
Studies suggest raspberries have positive effects on mood and concentration.
Always choose the darkest berries.
Apples may slow the uptake of glucose and help you maintain healthy
blood sugar levels. They’re also a super source of potassium, antioxidants
and vitamin C.
Kiwi contains more vitamin C than
oranges. Eating the edible seeds is
extremely beneficial as they contain all the nutrients and enzymes
needed to grow a plant. Kiwis
may relieve symptoms of respiratory conditions, such as asthma and
coughs. Eating them whole with the
skin on means you get the vitamin
C, plus insoluble fiber and antioxidant content.
Fresh is best. Choose organic
whenever possible. If you’re watching your budget, choose organic for
fruits without skins such as berries,
grapes and apples. Good nutrition is
the key to a healthy body so choose
wisely by consuming foods that come
straight from nature. They will give
your body optimal health from the inside out.
Diana Kerwin, M.D., is the chief of
geriatrics at Texas Health Presbyterian
Hospital Dallas and medical director of
Texas Alzheimer’s
and Memory Disorders, a Texas
Health Physicians
Group practice.
She may be
reached at 214345-4449 or www.
TexasAlzheimersandMemoryDisorders.com. Physicians employed by
Texas Health Physicians Group practice
independently and are not employees of
the hospital or Texas Health Resources.

North Dallas Living Well Magazine • Fall 2014

11