Apple and Egg Diet

ingredients for apple pie, with flour, apples and ciders
Apples and eggs in your diet contribute many nutrients. (Image: philipimage/iStock/Getty Images)

According to the Reader's Digest Association, apples and eggs are nutritional powerhouses. Apples and eggs are linked to reducing the risk of cancers, cardiovascular disease, asthma and diabetes. Eggs are linked to eye, heart and brain health while apples contribute vitamin C, beta carotene and fiber to your diet. Eggs are a high-quality protein with beneficial carotenoids.

Benefits of Choline

Eggs are a rich source of the nutrient choline. According to the University of California at Berkeley, choline is involved in moving cholesterol through the bloodstream as well as helping in the metabolism of fat. Choline is an essential component of healthy cell membranes and nerve tissue. The Reader's Digest Association claims that choline might be helpful in reducing the accumulation of fat in the liver and for repairing neurological damage.

Significance of Protein

A large egg provides about 6 g of protein and all the essential amino acids, making it a complete protein. Essential amino acids are required for protein and constantly need to be replaced in your diet. Muscles, organs, tissues, hormones and enzymes are all composed of protein.

Considerations for Eggs

The American Heart Association recommends that adults limit their cholesterol intake to 200 mg a day. A large egg contains about 210 mg, which is found mostly in the yolk. It is recommended that adults consume no more than four egg yolks a week. Individuals at risk for heart disease should consume other animal products in moderation to keep cholesterol levels in check. Consider replacing a whole egg or yolk with two egg whites to get an equivalent amount of protein in your diet.

Benefits of Fiber

Several varieties of apples grown all over the world. The most popular choices include Golden Delicious, Granny Smith, Jonathon, McIntosh, Red Delicious, Rome, Stayman and York. Apples are a good source of fiber. The skins are especially high in a soluble fiber called pectin. In "Foods That Harm Foods That Heal," pectin is attributed to helping lower blood cholesterol levels. The soluble fiber absorbs water in the intestinal tract and helps prevent constipation.

Significance of Phytochemicals

Apples contain phytochemicals such as quercetin, catechin, phloridzin and chlorogenic acid. In "The 150 Healthiest Foods on Earth," author and nutritionist Jonny Bowden says that apples have the second highest level of antioxidant power of any other fruit because of its concentration of phytochemicals. Cardiovascular disease and cancer are related to oxidative stress, which damages your cells and DNA. Antioxidants help to fight off the destructive effects of oxidation.

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