Connect with us

Food

Does an apple a day really keep the doctor away? A nutritionist explains the science behind ‘functional’ foods

Published

on

apples

Because apples contain many health-promoting bioactive substances, the fruit is considered a “functional” food. (Pexels Photo)

We’ve all heard that an apple a day keeps the doctor away, but how true is that?

Apples are not high in vitamin A, nor are they beneficial for vision like carrots. They are not a great source of vitamin C and therefore don’t fight off colds as oranges do.

However, apples contain various bioactive substances – natural chemicals that occur in small amounts in foods and that have biological effects in the body. These chemicals are not classified as nutrients like vitamins. Because apples contain many health-promoting bioactive substances, the fruit is considered a “functional” food.

For years, I have taught university classes on nutrients such as vitamins, minerals, carbs, proteins and fats. But recently I developed a course specifically on functional foods. The class explores the various bioactive substances in food and how some may even function like a medicine.

Functional foods defined

Functional foods are not the same as superfoods. “Superfood” is a buzzword marketers use to promote foods like kale, spinach and blueberries. Labeling them as “super” appeals to the public and increases sales. But superfood is generally meant to imply a food that has superior nutritional value and that is high in nutrients that are beneficial for health. For example, salmon and tuna are considered superfoods because the omega-3 fats they contain have been linked to heart health.

Superfood advertisements claim that eating the food will improve some aspect of health. The problem is that most of those claims are not based on scientific research, like the criteria for functional foods are.

In addition to the nutrients that our bodies need for growth and development, functional foods contain a variety of bioactive substances, each with a unique function in the body. The bioactive substances can be found naturally in foods or added during processing.

The list of bioactive components in foods grows daily as research expands. Though the components themselves are not new, the evidence-based research confirming their health benefits is.

The carotenoids are the most easily recognizable examples of bioactive substances. They are a group of 850 different pigments that give yellow, orange and red fruits and vegetables their color. Carotenoids primarily function as antioxidants, which means they promote health by helping to prevent damage to the body’s cells. Various individual carotenoids may function in different ways.

Beta-carotene is the most well-known carotenoid because of the high amounts found in carrots. Beta-carotene converts to vitamin A in the body after we consume it. Vitamin A is needed for normal vision.

Lutein and zeaxanthin are the yellow carotenoids found in corn and peppers. The two help support vision, especially among older adults.

Research suggests that the carotenoids from foods and the other categories of bioactive substances may help prevent certain cancers and improve heart health. It’s important to note that carotenoid-rich fruits and vegetables are associated with reduced risks of cardiovascular disease and some cancers but that carotenoids in supplements offer fewer benefits.

History of the functional food movement

Though the adage about apples and health originated in the 1800s, nutrition is a relatively young science – and the idea of functional foods and bioactive components is even younger.

From the early 1900s to the 1970s, nutrition research focused on vitamin deficiencies. The public was encouraged to eat more vitamin-fortified, processed foods to prevent nutrient deficiency diseases like scurvy, which is caused by a severe vitamin C deficit, or rickets, caused by prolonged vitamin D deficiency.

This emphasis on eating in order to correct nutrient deficiencies had the tendency to cause people to focus on certain nutrients, which can contribute to overeating. This, combined with an increased availability of highly processed foods, resulted in weight gain, which led to increased rates of diabetes, high blood pressure and heart disease.

In 1980, the U.S. government published the first dietary guidelines that encouraged people to avoid fat, sugar and salt. Public health messaging encouraged people to replace fatty foods with starchy foods such as breads and pasta.

The logic of this recommendation was that if people consume less fat, they should increase their calories from carbohydrates to ensure adequate calories. That nutritional advice contributed to the skyrocketing obesity and diabetes rates that continue today.

Japan’s focus on foods for health

Historically, the Japanese were one of the healthiest populations on Earth. However, as the 21st century approached, many Japanese people had adopted the American diet and developed health problems similar to those in the U.S.

As a result, the Japanese government became concerned about its citizens’ expanding waistlines and declining health. To correct this problem, Japan became the first country to introduce the concept of functional foods in the 1980s.

Today, Japan uses the phrase “Food for Specialized Health Uses” for products that can be scientifically shown to promote health.

It has paid off. Japan has more than 1,000 foods and beverages approved as food for specialized health uses, such as hypoallergenic rice. Rice allergies, though uncommon, are a major problem for Japanese people who have them because rice is a staple food.

About half of Japan’s health claims relate to improving digestion using bioactive prebiotic dietary fibers.

The bioactive components in apples

An apple’s natural dietary fibers are one of the bioactive components that lead to its being classified as a functional food. The fiber pectin is found mainly in an apple’s pulp.

Pectin functions to reduce the amount of sugar and fat that is absorbed into the body. This helps reduce the risk of diabetes and heart disease.

Functional foods, such as probiotic yogurt, provide additional health benefits beyond basic nutrition.

Apple peels are also packed with fiber that acts as a laxative.

In addition, apples contain high amounts of natural chemicals known as polyphenols that have vital roles in promoting health and reducing chronic disease. More than 8,000 polyphenols have been identified in various plant foods. Because they are mainly in the peel, whole apples are better sources of polyphenols than juice or applesauce.

Anthocyanins are a subclass of the polyphenols that give the apple peel much of its red color. Diets high in anthocyanins help improve heart health and are being studied for use in treating Alzheimer’s disease.

Another of the primary polyphenols in apples is phloridzin. Researchers have studied the role of phloridzin in helping to control blood glucose for more than 100 years. Recent studies confirm that it plays an important role in regulating blood glucose levels by decreasing the amount of glucose absorbed from the small intestine and increasing excretion from the kidneys.

Revisiting the original question

So if apples are functional foods that promote health, do they really help keep the doctor away?

Researchers have tried to figure this out. One U.S. team analyzed the apple-eating patterns and number of doctor visits among more than 8,000 adults. Of those, about 9% ate one apple daily. Once adjusted for demographic and health-related factors, the researchers found that the daily apple eaters used marginally fewer prescription medications than the non-apple eaters. But the number of doctor’s visits was about the same between the two groups.

If one apple a day is not enough to make us healthy, what about eating two or three?

A group of European researchers found that eating two apples a day improved heart health in 40 adults. And Brazilian investigators found that eating three apples daily improved weight loss and blood glucose levels in 40 overweight women.

While eating an apple a day won’t necessarily cut down substantially on prescription medications or doctors visits, it could be one step in the direction of making the transition to eating more healthful, fiber-filled, whole foods.

Apples require no cooking or refrigeration at least for a week or so, and one red delicious apple costs about 50 U.S. cents.

So next time you are in the grocery store, grab some apples and – if you feel like it – try eating at least one a day.The Conversation

Janet Colson, Professor of Nutrition and Food Science, Middle Tennessee State University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

xosotin chelseathông tin chuyển nhượngcâu lạc bộ bóng đá arsenalbóng đá atalantabundesligacầu thủ haalandUEFAevertonxosofutebol ao vivofutemaxmulticanaisonbethttps://bsport.fithttps://onbet88.ooohttps://i9bet.bizhttps://hi88.ooohttps://okvip.athttps://f8bet.athttps://fb88.cashhttps://vn88.cashhttps://shbet.atbóng đá world cupbóng đá inter milantin juventusbenzemala ligaclb leicester cityMUman citymessi lionelsalahnapolineymarpsgronaldoserie atottenhamvalenciaAS ROMALeverkusenac milanmbappenapolinewcastleaston villaliverpoolfa cupreal madridpremier leagueAjaxbao bong da247EPLbarcelonabournemouthaff cupasean footballbên lề sân cỏbáo bóng đá mớibóng đá cúp thế giớitin bóng đá ViệtUEFAbáo bóng đá việt namHuyền thoại bóng đágiải ngoại hạng anhSeagametap chi bong da the gioitin bong da lutrận đấu hôm nayviệt nam bóng đátin nong bong daBóng đá nữthể thao 7m24h bóng đábóng đá hôm naythe thao ngoai hang anhtin nhanh bóng đáphòng thay đồ bóng đábóng đá phủikèo nhà cái onbetbóng đá lu 2thông tin phòng thay đồthe thao vuaapp đánh lô đềdudoanxosoxổ số giải đặc biệthôm nay xổ sốkèo đẹp hôm nayketquaxosokq xskqxsmnsoi cầu ba miềnsoi cau thong kesxkt hôm naythế giới xổ sốxổ số 24hxo.soxoso3mienxo so ba mienxoso dac bietxosodientoanxổ số dự đoánvé số chiều xổxoso ket quaxosokienthietxoso kq hôm nayxoso ktxổ số megaxổ số mới nhất hôm nayxoso truc tiepxoso ViệtSX3MIENxs dự đoánxs mien bac hom nayxs miên namxsmientrungxsmn thu 7con số may mắn hôm nayKQXS 3 miền Bắc Trung Nam Nhanhdự đoán xổ số 3 miềndò vé sốdu doan xo so hom nayket qua xo xoket qua xo so.vntrúng thưởng xo sokq xoso trực tiếpket qua xskqxs 247số miền nams0x0 mienbacxosobamien hôm naysố đẹp hôm naysố đẹp trực tuyếnnuôi số đẹpxo so hom quaxoso ketquaxstruc tiep hom nayxổ số kiến thiết trực tiếpxổ số kq hôm nayso xo kq trực tuyenkết quả xổ số miền bắc trực tiếpxo so miền namxổ số miền nam trực tiếptrực tiếp xổ số hôm nayket wa xsKQ XOSOxoso onlinexo so truc tiep hom nayxsttso mien bac trong ngàyKQXS3Msố so mien bacdu doan xo so onlinedu doan cau loxổ số kenokqxs vnKQXOSOKQXS hôm naytrực tiếp kết quả xổ số ba miềncap lo dep nhat hom naysoi cầu chuẩn hôm nayso ket qua xo soXem kết quả xổ số nhanh nhấtSX3MIENXSMB chủ nhậtKQXSMNkết quả mở giải trực tuyếnGiờ vàng chốt số OnlineĐánh Đề Con Gìdò số miền namdò vé số hôm nayso mo so debach thủ lô đẹp nhất hôm naycầu đề hôm naykết quả xổ số kiến thiết toàn quốccau dep 88xsmb rong bach kimket qua xs 2023dự đoán xổ số hàng ngàyBạch thủ đề miền BắcSoi Cầu MB thần tàisoi cau vip 247soi cầu tốtsoi cầu miễn phísoi cau mb vipxsmb hom nayxs vietlottxsmn hôm naycầu lô đẹpthống kê lô kép xổ số miền Bắcquay thử xsmnxổ số thần tàiQuay thử XSMTxổ số chiều nayxo so mien nam hom nayweb đánh lô đề trực tuyến uy tínKQXS hôm nayxsmb ngày hôm nayXSMT chủ nhậtxổ số Power 6/55KQXS A trúng roycao thủ chốt sốbảng xổ số đặc biệtsoi cầu 247 vipsoi cầu wap 666Soi cầu miễn phí 888 VIPSoi Cau Chuan MBđộc thủ desố miền bắcthần tài cho sốKết quả xổ số thần tàiXem trực tiếp xổ sốXIN SỐ THẦN TÀI THỔ ĐỊACầu lô số đẹplô đẹp vip 24hsoi cầu miễn phí 888xổ số kiến thiết chiều nayXSMN thứ 7 hàng tuầnKết quả Xổ số Hồ Chí Minhnhà cái xổ số Việt NamXổ Số Đại PhátXổ số mới nhất Hôm Nayso xo mb hom nayxxmb88quay thu mbXo so Minh ChinhXS Minh Ngọc trực tiếp hôm nayXSMN 88XSTDxs than taixổ số UY TIN NHẤTxs vietlott 88SOI CẦU SIÊU CHUẨNSoiCauVietlô đẹp hôm nay vipket qua so xo hom naykqxsmb 30 ngàydự đoán xổ số 3 miềnSoi cầu 3 càng chuẩn xácbạch thủ lônuoi lo chuanbắt lô chuẩn theo ngàykq xo-solô 3 càngnuôi lô đề siêu vipcầu Lô Xiên XSMBđề về bao nhiêuSoi cầu x3xổ số kiến thiết ngày hôm nayquay thử xsmttruc tiep kết quả sxmntrực tiếp miền bắckết quả xổ số chấm vnbảng xs đặc biệt năm 2023soi cau xsmbxổ số hà nội hôm naysxmtxsmt hôm nayxs truc tiep mbketqua xo so onlinekqxs onlinexo số hôm nayXS3MTin xs hôm nayxsmn thu2XSMN hom nayxổ số miền bắc trực tiếp hôm naySO XOxsmbsxmn hôm nay188betlink188 xo sosoi cầu vip 88lô tô việtsoi lô việtXS247xs ba miềnchốt lô đẹp nhất hôm naychốt số xsmbCHƠI LÔ TÔsoi cau mn hom naychốt lô chuẩndu doan sxmtdự đoán xổ số onlinerồng bạch kim chốt 3 càng miễn phí hôm naythống kê lô gan miền bắcdàn đề lôCầu Kèo Đặc Biệtchốt cầu may mắnkết quả xổ số miền bắc hômSoi cầu vàng 777thẻ bài onlinedu doan mn 888soi cầu miền nam vipsoi cầu mt vipdàn de hôm nay7 cao thủ chốt sốsoi cau mien phi 7777 cao thủ chốt số nức tiếng3 càng miền bắcrồng bạch kim 777dàn de bất bạion newsddxsmn188betw88w88789bettf88sin88suvipsunwintf88five8812betsv88vn88Top 10 nhà cái uy tínsky88iwinlucky88nhacaisin88oxbetm88vn88w88789betiwinf8betrio66rio66lucky88oxbetvn88188bet789betMay-88five88one88sin88bk88xbetoxbetMU88188BETSV88RIO66ONBET88188betM88M88SV88Jun-68Jun-88one88iwinv9betw388OXBETw388w388onbetonbetonbetonbet88onbet88onbet88onbet88onbetonbetonbetonbetqh88mu88Nhà cái uy tínpog79vp777vp777vipbetvipbetuk88uk88typhu88typhu88tk88tk88sm66sm66me88me888live8live8livesm66me88win798livesm66me88win79pog79pog79vp777vp777uk88uk88tk88tk88luck8luck8kingbet86kingbet86k188k188hr99hr99123b8xbetvnvipbetsv66zbettaisunwin-vntyphu88vn138vwinvwinvi68ee881xbetrio66zbetvn138i9betvipfi88clubcf68onbet88ee88typhu88onbetonbetkhuyenmai12bet-moblie12betmoblietaimienphi247vi68clupcf68clupvipbeti9betqh88onb123onbefsoi cầunổ hũbắn cáđá gàđá gàgame bàicasinosoi cầuxóc đĩagame bàigiải mã giấc mơbầu cuaslot gamecasinonổ hủdàn đềBắn cácasinodàn đềnổ hũtài xỉuslot gamecasinobắn cáđá gàgame bàithể thaogame bàisoi cầukqsssoi cầucờ tướngbắn cágame bàixóc đĩaAG百家乐AG百家乐AG真人AG真人爱游戏华体会华体会im体育kok体育开云体育开云体育开云体育乐鱼体育乐鱼体育欧宝体育ob体育亚博体育亚博体育亚博体育亚博体育亚博体育亚博体育开云体育开云体育棋牌棋牌沙巴体育买球平台新葡京娱乐开云体育mu88qh88
Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Maria in Vancouver

Lifestyle2 weeks ago

Nobody Wants This…IRL (In Real Life)

Just like everyone else who’s binged on Netflix series, “Nobody Wants This” — a romcom about a newly single rabbi...

Lifestyle3 weeks ago

Family Estrangement: Why It’s Okay

Family estrangement is the absence of a previously long-standing relationship between family members via emotional or physical distancing to the...

Lifestyle2 months ago

Becoming Your Best Version

By Matter Laurel-Zalko As a woman, I’m constantly evolving. I’m constantly changing towards my better version each year. Actually, I’m...

Lifestyle2 months ago

The True Power of Manifestation

I truly believe in the power of our imagination and that what we believe in our lives is an actual...

Maria in Vancouver4 months ago

DECORATE YOUR HOME 101

By Matte Laurel-Zalko Our home interiors are an insight into our brains and our hearts. It is our own collaboration...

Maria in Vancouver4 months ago

Guide to Planning a Wedding in 2 Months

By Matte Laurel-Zalko Are you recently engaged and find yourself in a bit of a pickle because you and your...

Maria in Vancouver4 months ago

Staying Cool and Stylish this Summer

By Matte Laurel-Zalko I couldn’t agree more when the great late Ella Fitzgerald sang “Summertime and the livin’ is easy.”...

Maria in Vancouver5 months ago

Ageing Gratefully and Joyfully

My 56th trip around the sun is just around the corner! Whew. Wow. Admittedly, I used to be afraid of...

Maria in Vancouver6 months ago

My Love Affair With Pearls

On March 18, 2023, my article, The Power of Pearls was published. In that article, I wrote about the history...

Maria in Vancouver6 months ago

7 Creative Ways to Propose!

Sometime in April 2022, my significant other gave me a heads up: he will be proposing to me on May...