An apple a day....

We all know the saying "An apple a day, keeps the doctor away." But do you know if that is a myth of actual fact? Let's explore the apple!!

Some people may think that the saying is just a way to help kids eat some more fruits and vegetables. But there is truth to the matter! And while we can't say that it really will keep the doctor away, we can show you all of the benefits that come with eating an apple a day!

So out of all of the reasons out there to eat an apple, let's concentrate on just a few here for your health. Did you know apples will help reduce cholesterol? That was a new one for me!! One medium apple has roughly 4 grams of fiber in it. Some of that comes in the form of something called pectin. This is a type of soluble fiber that has been linked to studies for lowering levels of LDL or better known as bad cholesterol! One of the main reasons for this is because it blocks the absorption of cholesterol according to studies shown by WebMD, which allows the body to utilize it rather than to store it!

Next up, let's look at how apples can help your lungs.. Yes your lungs!! Now this one has to do with the skin on the apple, so if you are peeling that off you might want to rethink that! Some people need to peel the skin off as they can not digest the skin, but if your body can handle it, you should enjoy it! Five or more apples a week, has been linked to improving lung function due to quercetin. This is an antioxidant that is found in the skin of apples, onions, and tomatoes!

Do you feel like your family is getting too many colds, looking for a healthy way to boost your immune systems? Start eating more apples! They are not as high up as oranges, but an apple can still boost your Vitamin C with over 8 milligrams in a medium sized apple. This is roughly 14% of your daily recommended intake!

I recently read an article in Good Housekeeping which discussed how apples are good for your brain. They reported that the fruit has been linked to acetylcholine production, which communicates between nerve cells. That could help your memory and lower your chances of developing Alzheimer's.

I could go into detail for each and every thing that an apple does for you, but we don't want to spend all day reading this! :) There are many other health benefits as well that you can go ahead and research or let me know if you would like to continue this into a Part Two blog post and I will give you some more information. 

Before we go for this week, I also want to touch the subject of how apples are beneficial for those that may be on a diet. Now if you are like me, i am a big girl, trying to get myself healthier. I would also like to lose some weight while gaining my health back! Apples can not only help with my health, but they can assist me in my weight loss! Let's take a quick peek!

Now one of my personal struggles while trying to be on a diet, is that well... I LOVE food! All kinds of food! The next is that since I have been eating too much and incorrectly for so long I have stretched out my stomach. So when I eat smaller (proper size) portions of food, I am still hungry. However, remember how we were talking about the fiber in those apples? That fiber can help you feel full longer and not cost you a ton of calories while doing it. A medium apple has roughly 95 calories in it. The reason something like an apple will make you feel fuller longer is due to the complex fiber that it has. Our bodies will take longer to digest that instead of simple materials like sugars and refined grains.  Anything with at least three grams of fiber is a good source of the nutrient. The Daily Values guide shows that one should aim to get about 25 to 40 grams a day of dietary fibers.

Now do you recall earlier I was discussing the benefits of the apples skin? Here is another benefit if you can eat this. In the peel of the apple is also ursolic acid, which according to HuffPost UK, and a recent study in mice, this has been linked to a lower risk of obesity because it boosts calorie burn.

If you are struggling with your weight, or have a family history of diabetes, I do hope that you are allowing your primary physician, or medical professional of your choosing test you on a regular basis. If you are borderline diabetic, or worried about diabetes here is another useful fact for you.A 2012 study that was published in the American Journal of Clinical Nutrition found that there are a few fruits that were linked with a lower risk of developing type 2 diabetes because of a an antioxidant called anthocyanins that can be found in apples, pears, and blueberries. Anthicyanins are also responsible for red, purple, and blue colors in fruits and vegetables.

Now the final thing I want to touch on is the benefit that apples can have against cancers. There are many cancers that will speak about the benefit apples and other fruits can have with that specific type of cancer. Today, I will just speak in regards to breast cancer. But please know there is much more research out there!! There was a series of studies conducted by a Cornell researcher Rui Hai Liu to give growing evidence that suggests an apple a day may help to prevent breast cancer. She said her research adds to "the growing evidence that increased consumption of fruits and vegetables, including apples, would provide consumers with more phenolics, which are proving to have important health benefits. I would encourage consumers to eat more and a wide variety of fruits and vegetables daily."

There are many studies that go into direct details for which fruits have different benefits for different health ailments. I hope you enjoyed reading some of the benefits that an apple a day really can do for you! The way I see it, if an apple a day can even do a portion of all of that, I can easily eat an apple a day for that type of hope! 

Hope you enjoyed this edition of Kay Kay's Motivation! Let me know if there is anything that you would like me to research and post about for you! Always happy to take suggestions!

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Until next time! Go enjoy that apple and a sunny day! Aim to be great today and hit that step count goal for the day! 

Do at least one thing for your health today!