OH! Magazine - Australian Version September 2017 | Page 10

( Nutrition )
THE DAILY CRUNCH
DR
JOANNA
Dr Joanna explains the health benefits of apples.
A new CSIRO summary of research
has revealed even more health
benefits to crunching on an apple a day.
The summary highlights a growing body
of scientific evidence that shows regularly
eating apples can help keep your heart
healthy, control appetite, and assist with
weight loss. Emerging research also links
eating apples with healthier gut bacteria.
A
We know crunching on an apple makes us
feel great. What we are now learning is
how the compounds in apples, especially
polyphenols and apple fibre actually help
your body. This new evidence makes it
even more important to eat the whole
apple, skin and all, to ensure you’re
getting all the goodness, because a lot of
the antioxidants, fibre and polyphenols
are found close to or in the skin.
The CSIRO summary, commissioned by
Horticulture
Innovation
Australia,
involved reviewing the abstracts of 122
studies on apples and their health
benefits that were published in scientific
journals between 2010 and 2016. Based
on the CSIRO summary of research, here
are my five top reasons to get your crunch
on and eat an apple a day:
1. Apple eaters weigh less
Eating whole apples can help control your
appetite and assist with weight loss, by
helping you feel fuller for longer 1 . Studies
have shown that both adults and children
who eat apples regularly are more likely
to have a lower BMI 1 . Initially researchers
believed it was the low energy density of
apples that helped manage weight;
however, more recent animal research
suggests the dietary fibre (pectin) and
polyphenols in apples may also play a
role in appetite and weight control 1 .
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OH! MAGAZINE ( SEPT 2017 )
2. Good for gut health
Emerging research shows eating apples is
associated with healthier gut bacteria 1 . It
is believed eating apples results in
positive changes to gut bacteria (or
microbiota). While the exact health
effects of this are not yet known, the gut
microbiome (the genes of the microbiota)
are now understood to play an important
role in maintaining good health and
preventing disease 1 .
Here are some handy apple tips for
selecting, storing and enjoying your
apples:
3. Put the crunch on cancer
Regularly eating apples is associated
with a reduced risk of some of the most
common forms of cancer 1 . This has been
shown for breast cancer, prostate cancer,
colorectal cancer, and non-Hodgkin’s
lymphoma 1 .
4. Keep your ticker healthy
There is a strengthening body of scientific
evidence that a regular apple habit is
good for your heart 1 . Apples and their
nutritional components help lower total
and LDL cholesterol 1 . While observational
studies link eating more apples with a
reduced risk of stroke, hypertension and
a range of heart disease risk factors 1 .
Emerging research from the University of
Western Australia also suggests that
eating apples may improve blood pressure
and elasticity of blood vessels 1 .
5. Ideal snack for kids
Apples are a great morning snack for kids
and perfect for recess 1 . Research shows
apples are more effective than a glass of
(semi-skimmed) milk at reducing morning
munchies 1 . Kids who regularly eat apples
are more likely to have a lower BMI,
better overall nutrition, a better diet and
be at lower risk of obesity 1 .
• Select apples that are firm and
without bruises and blemishes.
• Store your apples in the fridge when
you get home; they’ll stay fresher
and keep their crunch for longer.
• Enjoy the whole apple – skin and all
– to get all the nutritional benefits. A
lot of the antioxidants and other
good stuff is in the skin.
Reference
1. James-Martin G, Williams G,
Stonehouse W. Translating the scientific
evidence for apples and pears into health
messages. Report for HIA. November
2016. http://aussieapples.com.au/media/
documents/whyare-apples-healthy/The_
Apple_Report_2016.pdf
To find out more about Dr Joanna’s
fresh, personalised, research-based
approach to getting lean visit
www.drjoanna.com.au
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