An apple a day…..
Few days go by without us hearing a news story about certain foods lengthening or shortening our life. One week we are supposed to be eating red meat alongside a glass of wine, the next week we hear the advantages of being vegetarian and teetotal. This occurs because there are so many large studies recording information about what we eat. The computer analysis of the results continually looks for patterns that might help direct the next phase of study. The scientific marker of significance is that there is less than a 1 in 20 chance of the correlation occurring by chance alone. This is roughly equivalent to the chance of rolling two dice and getting two ones or a one and a two. So, with so many large studies across the world there are lots of correlations that are initially thought to be significant but we will ultimately find are just down to chance. To be proved true the correlation needs to occur consistently in all the studies ie the two dice roll scores three or less every time. However, the journalists do not wait for this scientific proof they are happy to write about what sounds interesting.
The truth is that if you eat a broad, balanced diet, low in saturated fats and with enough fibre and fruit to ensure a regular bowel habit then there are very few other dietary manipulations that will genuinely affect your mortality. However, there is one consistent scientifically accepted food choice that studies clearly show will help prevent heart disease plus reduce your chances of developing Type 2 Diabetes and dementia. This is eating foods rich in flavonoids. These are the chemicals that are responsible for giving colour to fruits and vegetables. They interact with our biochemical systems at a cellular level, effecting enzyme interactions, altering production and destruction of certain proteins that protects the immune and cardiovascular systems. Decrease blood pressures are seen in populations who ingest more flavonoids.
As a generalisation, foods high in flavonoids have strong rich colours. There are plenty around at this time of year: apples, blueberries and grapes are all great sources. One research project in women in Australia showed that eating apples regularly lengthens your life by a significant number of years. They showed that it does not matter how the apples are prepared; stewed, baked or picked direct from the tree are equally as good. The skin does contain a lot of the goodness but it is not essential. It is eating apples regularly that counts. There is therefore a scientific truth to the well know aphorism. So, enjoy and profit from the apple season this year, we have a plentiful supply from a tree in our garden. As the winter then draws in, get baking some apple crumble but go easy on the cream. Other good sources of flavonoids are dark chocolate and green tea, so maybe round off your meal with one of them!
Anthony O’Brien