Nutrition gurus highly recommend two easily affordable superfoods for a healthier and longer life span - just by adding these simple foods to your daily intake. The humble apple, rich in essential minerals and vitamins that help with cholesterol, is one of those magic cures, which could lead to less risk of heart disease.
A regular helping of wholegrains can also make a world of difference when it comes to maintaining good health, as well as sugar levels and even preventing diabetes, cancers, and obesity. A study published in JAMA Internal Medicine investigated hospital and doctor appointments by apple-eaters compared to those who shied away from the fruit.
The results indicated that those munching at least one apple daily made fewer visits to their GP.
The old saying about an apple a day keeping the doc at bay actually holds some water - apples may have less vitamin C than oranges but they pack more fibre than melons - and twice that found in pears. One of the main benefits of apples comes from the pectin - a type of fibre that's plentiful in the skin and cord of the fruit.
According to nutrition expert Rob Hobson, author of Unprocess Your Life: "Pectin, also found in pears and plums, has been shown in studies, including a review in the journal Clinical Nutrition, to improve blood cholesterol levels. That will help to reduce the risk of heart disease", reports GloucestershireLive.
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Wholegrains, including quinoa, bulgur, rye, oats, spelt, and buckwheat, are renowned for their incredible health benefits and should form part of our daily diets, experts insist. These key sources of fibre - the likes of which 95 per cent of UK adults reportedly don't consume enough of - boast an array of benefits, from supporting good gut and heart health to curtailing diabetes, obesity, and even cancers, according to nutritionist Rhiannon Lambert.
She stated: "The bran and inner germ of wholegrains are packed with B vitamins, antioxidants and small amounts of healthy fats. Daily consumption of them is linked to better gut and heart health and the prevention of diabetes, cancers and obesity, yet 95 per cent of UK adults don't eat enough."
Groundbreaking research featured in the Journal of Nutrition has suggested that incorporating at least 50g of wholegrains (think one slice of wholegrain or rye bread accompanied by a dish of porridge) into your daily diet can significantly reduce the risk of developing type 2 diabetes by 34 per cent in men and 22 per cent in women who consumed more than those with low intakes. This every-day impactful research was confirmed over a 15-year study encompassing more than 55,000 people's eating habits.
Furthermore, researchers from Tufts University discovered that middle-aged individuals who chowed down on at least three servings of wholegrains daily, equivalent to a dish of porridge, a slice of wholemeal bread, or a portion of brown rice or quinoa, saw fewer increases in waist size, blood pressure, and blood sugar levels compared to those consuming less than half a daily serving.
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