Fruits to eat every day help reduce the risk of illness
Research shows that eating foods containing flavonoids, such as apples, may reduce the risk of frailty and weakness, especially in older adults.
Flavonoids are a group of substances linked to many health benefits and found in some fruits and vegetables.
To examine the link between flavonoids and frailty – which affects 10% of adults over 65 – scientists analysed the diets and health status of 1,700 people over 12 years.
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Apples have many health benefits. Illustration: Britannica |
During the study period, 13.2% of participants reported feeling frail. Analysis showed that eating an additional 10mg of flavonols per day – the equivalent of one medium-sized apple – reduced the risk of developing frailty by 20%.
According toDaily MailOne particular flavonoid, called quercetin, has the strongest link to preventing dementia, the authors say. It is found mainly in apples, citrus fruits, onions, and parsley.
The above scientific view is consistent with the popular saying in the West: “An apple a day keeps the disease away.”
"Higher quercetin intake was most strongly associated with prevention of frailty," said co-author Dr Shivani Sahni, from Harvard Medical School in Boston.
Frailty refers to a person's ability to recover physically and mentally after experiencing illness and injury. It could be a urinary tract infection, which can have a serious and long-term impact on a person's health.
At that time, a person may experience problems such as reduced muscle strength and fatigue. This condition affects 50% of people over the age of 85.
Experts advise people to exercise regularly, build resistance and eat a healthy diet.
The findings were published in the American Journal of Clinical Nutrition.
Nutritional value of apples
Apples are low in sodium, fat, and cholesterol and are a good source of vitamin C and fiber. A medium apple has about 100 calories, 25 grams of carbohydrates, 4 grams of fiber, 19 grams of sugar, and a variety of powerful antioxidants.
According toWebMD, antioxidants in apples can slow the growth of cancer cells. Apples also protect pancreatic cells, which may reduce the risk of type 2 diabetes.
