Why an apple a day might help keep the doctor away!ūüćé

In the early 20th century, an article in American Medicine magazine praised the apple as ¬† “. . . therapeutically effective in all conditions of acidosis, gout, rheumatism, jaundice, all liver and gallbladder troubles, nervous and skin diseases caused by sluggish liver, hyperacidity, and states of autointoxication.”

Apples contain a soluble fiber called pectin, shown to have the following properties:

Pectin helps remove lead and other toxic metals from the digestive tract.  This is especially beneficial for those who live in high-traffic urban areas.

Pectin stimulates the growth of beneficial bacteria in the large intestine, which can improve digestion and support the immune system.

Pectin helps lower bad cholesterol (LDL) and raise good cholesterol (HDL), making it useful against heart disease.

Pectin can help balance blood sugar.

Pectin can help manage both constipation and diarrhea.

In addition to pectin:

The peel of an apple contains quercetin, a powerful anti-inflammatory.

Apples contain the mineral boron, which helps increase blood levels of estrogen, acting as a mild “estrogen replacement therapy.” ¬†Estrogen helps prevent calcium and magnesium loss from bones. ¬†Studies showed that just 3 mg of boron a day decreased calcium loss by 40%! ¬†An average apple contains about .5 mg of boron.

According to Psychologist James Penland, at the U.S. Department of Agriculture’s Grand Forks Human Nutrition Research Center, a lack of boron can affect mental alertness and test performance by slowing the brain’s electrical activity. ¬†Dr. Penland found that just 3 mg of boron a day increased brain activity.

Fruits, nuts, and beans are some of the best sources of boron, as well as honey.

Bonus benefits:

Apples have compounds that are anti-inflammatory, anti-bacterial, and anti-viral.

When eaten before meals, apples can help suppress the appetite.

Boron may hinder the excretion of magnesium associated with taking diuretics or digitalis.

Recommendation:

Buy organic apples.  According to ewg.org, non-organic apples come in second on the list of produce that contains high amounts of toxic residues.

Try this boron-rich Stovetop Apple Dessert recipe!

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

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This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need.  Consult your health care provider about making dietary and lifestyle changes that are right for you.

 

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Blueberries–also known as “brain berries” and “youth berries”

It’s blueberry season, so stock up! ¬†One study in the Journal of Clinical Nutrition found that people who ate 1 cup of blueberries a day had increased blood levels of antioxidants that may play an important role in the prevention of cardiovascular disease, diabetes, senility, cancer, cataracts, and macular degeneration. ¬†Other studies have shown that high blood levels of antioxidants have played a role in the prevention of breast cancer. ¬†(Check out 7 Proven Reasons to Eat more Blueberries.)

Historically, blueberries were pounded into dried meat to reduce its rate of spoilage.  The berries and leaves were also used to make tea as a remedy for diarrhea.

Blueberries are rich in tannins that can help reduce inflammation in the digestive tract, and they also contain pectin, a soluble fiber that helps to relieve both constipation and diarrhea.

Like cranberries, blueberries are beneficial for the urinary tract by reducing the ability of E. coli bacteria to adhere to the lining of the urethra and bladder.

Anthocyanins give blueberries their deep blue color and contain powerful antioxidants that help protect cells from damage that can lead to degenerative diseases.  They also contain the flavonoid quercetin, which has significant anti-inflammatory abilities.

Research done on rats by the USDA Human Nutrition Research Center on Aging, at Tufts University, directed by Dr. James Joseph, showed better brain performance and improvement in coordination and balance in the rats that were fed the human equivalent of 1 cup of blueberries a day.  The study also showed that their brains seemed to communicate better, had less damage, and they even developed new brain cells!

Blueberries seem to have a positive effect on the areas of the brain that control movement and have shown positive effects on those with multiple sclerosis.  Some early studies on people who consumed a cup of blueberries a day showed improved performance on tests of motor skills.

Blueberries contain ellagic acid, an antioxidant that has been shown in studies to reduce cancer rates in people who consumed the most dietary ellagic acid.  They were 3 times less likely to develop cancer.

Other fruits with similar health properties:  raspberries, strawberries, blackberries, cherries, purple grapes, cranberries, and boysenberries.

Eat a variety for all of their various health benefits.  Keep fresh, frozen, and dried fruits on hand.  Buy them unsweetened and without added preservatives or flavorings.  Remove any moldy berries before storing in the refrigerator.

Check the EWG’s 2016 Shopper’s Guide to Pesticides in Produce to see which ones are on the Clean 15 and Dirty 12 Lists. ¬†The good news is that blueberries are not on the Dirty 12, but strawberries are number 1 this year for being highly contaminated with pesticides. ¬†Grapes come in at number 6 and cherries at number 7. ¬†I recommend that you buy these two fruits organic.

Red and blue berries are perfect for adding a patriotic touch to your fourth of July celebration!

Happy Independence Day!

Lisa Hernandez, Certified Nutritionist, CNHP

1 Corinthians 10:31– ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

www.facebook.com/learningtobehealthy

www.pinterest.com/healthywithlisa

www.learningtobehealthy.mynsp.com

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.