Your Grandmother Was Right An Apple (Or a Pear) a Day Keeps the Doctor Away

By Susan Abramson, MHS, HHC, RYT

Pathways To Lifelong Health

. http://ptlh.sallytraynham.com/connect/

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Your Grandmother Was Right An Apple (Or a Pear) a Day Keeps the Doctor Away

Apples and pears are in rich abundance at this time of year. More than 25 varieties range in flavor from crisp and tart to sweet and juicy, and are found in multiple shades of reds, yellows and greens at your local farmers market. There has been so much media coverage of superfoods that we often forget locally grown apples and pears are chock-full of nutrients. Apples and pears are rich in vitamin C, potassium, pectin and other fibers.

Your grandmother appears to have been right about apples and your health. They have been shown to reduce C-reactive protein, a marker for inflammation and concomitant heart disease, help protect against lung and colon cancer by cleansing the intestinal tract, and inhibit plaque from forming in the lining of the blood vessels.

Adding an apple or pear to your diet can decrease serum cholesterol by 8-11%. When cooked, apples and pears soothe the stomach, especially when spiced with cinnamon and nutmeg. In an analysis of more than 85 research studies, apple consumption was consistently associated with a reduced risk of heart disease, cancer, asthma, and type 2 diabetes when compared to other fruits and
vegetables.

Researchers believe that much of apples' protective effects is related to its high content of flavonoids like quercetin.

Quercetin is a potent antioxidant that inhibits the release of histamine and other allergic compounds. It is also found in abundance in sage, onions, strawberries, apricots, black currants and tomatoes.

Pectin, a soluble fiber that lowers cholesterol levels as well as improves the intestinal muscle's ability to push waste through the GI tract, is found in even greater amounts in pears. The insoluble fiber and pectin in apples have been shown to reduce both constipation and diarrhea.

Pears are considered to be one of the most hypoallergenic foods and are considered safe for babies as well as for individuals with immune system and/or digestive issues.

Whenever possible, buy organic

Apples and pears top the list of the “dirty dozen” fruits and vegetables most contaminated by pesticides.

Nutritional Information

One raw medium apple, about 1/3 pound, provides 72 calories, 0.4 grams of protein, 0.1 gram of fat, 19.1 grams of carbohydrates, 3.3 grams of fiber, and 14.3 grams of sugar. Apples have been shown to help reduce serum cholesterol by 8-11 %.

One medium pear provides 58 calories, 0.4 grams of protein, 0.1 gm of fat, 15.4 grams of carbohydrates, 3.1 grams of fiber, and 9.8 grams of sugar.