"The 150 Healthiest Foods on Earth" includes meat and apples as foods to eat for the numerous nutrients and health benefits they have to offer. Meat has concentrated sources of nutrients such as zinc, iron and vitamin B12. Meat provides "complete protein" which means it contains all the amino acids the body needs to function. Apples are one of the most popular fruits to include in your diet. The fruit offers antioxidants, flavonoids, fiber and vitamin C. Speak with your doctor before increasing your consumption of meat and apples.
Significance of Protein
In "The New Atkins for a New You," Dr. Eric Westman states that protein is needed for every function and cell in your body. Protein is composed of more than 20 amino acids that are linked together. When you eat protein-rich foods like meat, the digestive process breaks the amino acids so that they can be absorbed into your bloodstream. They are transported throughout your body to build and repair cells. Eating protein from meat increases satiety, stabilizes blood sugar levels and burns more calories while being digested.
Types of Meat
According to Dr. Jonny Bowden, meat is defined as food consumed from the flesh or organs of land animals. Types of meat include grass-fed beef, lamb and calf's liver. Grass-fed beef is fed a natural diet of grass rather than grain. In "The 150 Healthiest Foods on Earth," meat that comes from grass-fed cattle has an enhanced omega-3 fatty acid content. Omega-3 fatty acids reduce inflammation and help prevent heart disease. Lamb is low in calories but high in protein. A 4-oz. portion gets you about 30g of protein plus some calcium, magnesium, phosphorous, potassium and niacin. Calf's liver is a top source of every B vitamin such as niacin and folate. It also provides ample amounts of vitamin A, selenium, zinc and iron.
Concerns
Meat in the diet is often a concern because of its high levels of cholesterol and saturated fat. Saturated fat is associated with high blood pressure, inflammation, heart attacks and cardiac diseases. Always use lean cuts and remove any visible fat before cooking your meat. Choose cuts that have been removed near the back leg bone because they are more muscular and muscle contains less fat. Venison is one of the leanest meats available while calf's liver has a minimal amount of fat.
Types of Apples
There are over 7,500 varieties of apples grown throughout the world. About a hundred of these are grown in the United States. The most common types are Red and Golden Delicious, Granny Smith, Fuji, Gala, McIntosh and Rome. When eating apples, you should eat every part of it except for the core. Apples are rich sources of both soluble and insoluble fiber. A medium apple contains about 5g of fiber. According to "101 Foods That Could Save Your Life," adding fiber to your diet reduces your risk of heart disease.
Significance of Phytochemicals
Apples are a rich source of several types of compounds called phytochemicals. Phytochemicals found in apples include chlorogenic acid, catechin, beta-carotene, phloridzin and quercetin. In "101 Foods That Could Save Your Life," registered dietitian David Grotto claims phytochemicals play a role in fighting cancer and heart disease. The phytochemicals associated with apples may inhibit the growth and spread of cancerous cells.
References
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, Ph.D.,C.N.S.; 2007
- "The Wellness Encyclopediea of Food and Nutrition"; The University of California at Berkeley; 1992
- "The Food Bible"; Judith Wills; 1998
- "The New Atkins for a New You"; Dr, Eric C. Westman, Dr. Stephen D. Phinny, and Dr. Jeff S Volek;2010
- "101 Foods That Could Save Your Life"; David Grotto, R.D., L.D.N.; 2007
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