Dear Patients and Friends:
Patients are always looking for something that is easy to do when it comes to their health. Eating more fruits and vegetables is challenging for many, however, transitioning to a healthy diet can begin with something as simple as eating an apple every day. The old adage “an apple a day keeps the doctor away, is still quite popular and the latest data suggests that it is quite true. Indeed, epidemiological studies have linked the consumption of apples with reduced risk of asthma, cardiovascular disease, diabetes, and some cancers (1).
Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants. In the laboratory, apples have been found to have very strong antioxidant activity, inhibit cancer cell proliferation,
decrease lipid oxidation, and lower cholesterol (1).
When antioxidants are the subject of conversation, it is very common for people to think of vitamin C and E. The amount of vitamin C in an apple is only about 6 mg; however, the total antioxidant activity of apples with the peel was equivalent to approximately 1,500 mg of vitamin C (1). This speaks to the importance of getting our antioxidants, specifically as phytochemicals, from our fruits and vegetables. The only supplement that rivals eating fruits and vegetables would be a “green drink” whose powder was derived from fruits and veggies. In this regard, consider the following:
“Rats fed apple juice had a decreased level of malondialdehyde (MDA), a
marker of lipid peroxidation and free radical damage. Quercetin, a
major flavonoid in apples, had no effect on lipid oxidation when
ingested by rats, suggesting that quercetin alone is not responsible
for the apple’s ability to inhibit lipid oxidation.” (1)
Eating the entire apple is important. While the fruit contains
phytochemicals, the peel is where they concentrate.
Nutritional adjustment for chiropractic patients
Ultimately our patients, and we their doctors, should drop the
consumption of all packaged foods, as well as grains and grain/flour
products. With this effort, we will reduce the over consumption of
pro-inflammatory trans fatty acids and omega-6 fatty acids. Our food
focus should be vegetables, fruits, grass-fed beef [and lamb, etc.] and
chicken, wild game, omega-3 eggs, and fresh fish. I also suggest
supplementing with a multivitamin, magnesium (500-1000 mg/day), maybe
calcium (500-1000 mg/day), EPA/DHA (1-2 grams/day), and coenzyme Q10
1. Boyer J, Liu RH. Apply phytochemicals and their health benefits.
Nutr J 2004, 3:5, published May 12, 2004.