Top 5 health benefits of having apples

We have all heard about the benefits associated with apples and most of us relish its refreshing, unique flavour. Apples are packed with nutrition associated with fruits in general 

1. Apples Keep You Smarter, Even in Old Age

Apples are proven to have a role in the better functioning of the brain. It has been established through various researches that apple, if consumed regularly as a fruit or juice, keeps the mind sharper. It is packed with certain plant chemicals that can even prevent the onset of neurological conditions like Alzheimer’s that are essentially a state of decreased mental acuity. Regular intake of apples is known to have a regulatory effect on critical neurotransmitters of the brain like acetylcholine. In fact, apples are recommended as a fruit of choice for people who are suspected of progressing towards Parkinson’s, another condition linked with reduced mental capabilities. Apples contain compounds that cannot be mimicked by pharma companies and are capable of raising the immunity of the neurons (nerve cells).

2. Apples: Nature’s Own Anti-Cancer Solution

Scientists from various medical research facilities have confirmed that apples have a definitive anti-carcinogenic effect. Some folks might argue that it is not assured against which type of cancer and in what manner apples contribute in this regard. Certain biochemicals found in apples, like flavonoids and triterpenoids, are widely regarded behind the fruit’s anti-cancer properties.

3. Apples Are Established Diabetes Busters

Diabetes is the precursor to a series of highly damaging health conditions like cardiovascular problems, stroke and high blood pressure. Apple contains soluble fiber. This kind of fiber plays a vital role apart from regulating your digestion, i.e. it retards the faster uptake of sugars in the body. This helps in preventing and managing diabetes. Some medical facilities have indicated that eating apple on a daily basis can reduce chances of developing type 2 diabetes by nearly 25% among women.

4. Managing Weight is Easier with Apples

If you think about weight management solutions that allow you to gorge on sweet, flavored foods, apple should surface at the top of your options. This is the best fruit to manage cholesterol. As explained, the soluble fiber in apples helps to impair the absorption of fats from the intestines. Pectin is one such fiber that is found in appreciable quantities in apples. Polyphenols in apples are among nature’s strongest antioxidants and tend to reduce the toxic nature of cholesterol deposits, preventing plaque deposition within the blood vessels.

5. Apples for Better Gastrointestinal Health

Apples are the most recommended fruit for folks suffering from a range of gastrointestinal problems. This includes serious problems like gallstones that are formed due to excessive cholesterol in the bile. Foods high in soluble fiber and antioxidants, such as apples, are the perfect remedy for preventing painful gallstones. Apples are also a handy aid for resolving repeated bouts of constipation and diarrhea. Apple’s natural fibers aid greater absorption of water, regulating the movement of digested food through the intestines. Stressful lifestyles often lead to IBS—Irritable Bowel Syndrome. This irritating and highly debilitating stomach-related ailment can cause bloating and abdominal pain and is best managed with regularly eating apples.

Presentation to the Visitors from Iran

Dr Fatemah Rakshani (DG, Health Promotion Department, Ministry of Health and Medical Education, Iran) and Dr Hamid Allahverdipour (Dean, School of Health and Nutrition, Tabriz University of Medical Sciences, Iran)  visited the University of Nizwa to meet the committee members of the Healthy Lifestyle Project.  The purpose of the visit is to share knowledge with the members.

Click here to see the presentation slides used during the discussion.

Exercise Program

 Due to unforeseen circumstances, the venue for the above program has been changed to:

MALE REST AREA (near Al-Shahba)

إستراحة الذكور (قرب  قاعة الشهباء)

 Please contact Ms Betty (ext 539) or Ms Leah (ext 583) for details.

Breast Cancer Awareness Campaign

Seven Walnuts a day…………..

“It takes only about seven walnuts a day to get the potential health benefits” Joe Vinson of the University of Scranton in Pennsylvania said in a statement. Walnuts can be considered the king of nuts for health benefits, with a combination of more healthful and higher quality antioxidants, U.S. researchers say. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.  Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids, in particular, alpha-linolenic acid ALA) that have been shown to lower LDL cholesterol. Walnuts, indeed, have significantly higher amounts of ALA omega 3 fatty acids compared to other nuts. They contain plenty of high-quality protein that can substitute for meat; vitamins and minerals; dietary fiber; and they are dairy- and gluten-free.

Walnuts and cholesterol 

Eating a diet high in walnuts may decrease bad cholesterol and fight inflammation; two major risk factors for cardiovascular disease, according to a study conducted by researchers from Harvard University Walnuts in particular have a unique profile: they are rich in polyunsaturated fatty acids, which may improve blood lipids and other cardiovascular disease risk factors." 

Walnuts and diabetes

Research is finding that including the right types of fat in the diet, such as those found in walnuts, is particularly important to those with diabetes.

A Yale study published in Diabetes Care finds walnuts improve blood flow in adults with type 2 diabetes.
A study published in the European Journal of Clinical Nutrition found that walnuts, known for their high content of polyunsaturated fat (13g), significantly improve metabolic factors in overweight individuals with type 2 diabetes.

A study published in the December 2004 issue of Diabetes Care reported a positive effect of a moderate-fat diet, inclusive of walnuts, on blood lipid profiles in patients with type 2 diabetes.  

Walnuts and brain

Adding a moderate, but not high, amount of walnuts to an otherwise healthy diet may help older individuals improve performance on tasks that require motor and behavioral skills, according to an animal model study by Agricultural Research Service (ARS).  

Walnuts and cancer

Walnuts have several ingredients that individually have been shown to slow cancer growth including omega 3 fatty acids, Vitamin E and other antioxidants and phytosterols. Based on the mechanisms for how these ingredients act separately, it is probably that small amounts can act together to be even more effective at slowing cancer. 

Adding walnuts in an healthy diet…………. 

Walnuts add a flavorful crunch to dishes. Here are some simple ideas to incorporate walnuts in your diet to reap their health benefits:

• instead of snacking on cookies, crack some walnuts open and eat them as snacks
• instead of using meat, toss toasted walnuts in your salad or pasta to add some crunch
• instead of layering pepperoni, use chopped walnuts in your pizza
• instead of eating bacons or eggs, use walnuts as a protein choice by sprinkling chopped walnuts in your oatmeal or breakfast cereal