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Writer's pictureMary Johnson MEd, MSN, RD

A Cancer-Protective Fruit: Granny Smith Apples


Welcome to this updated post, dedicated to empowering cancer survivors and those undergoing treatment with the knowledge of harnessing food as a powerful tool. When facing a cancer, the choices regarding diet become pivotal in shaping an environment that can either hinder or support the progression of the disease. These choices can influence the expression of our genes. While it's essential to understand that food alone cannot cure cancer, it plays a profound role in a patient's ability to thrive during treatment and adhere to their treatment plan. Astonishingly, statistics reveal that more than 80% of cancer patients will experience clinical malnourishment at some point during their treatment, which can lead to poor outcomes and treatment interruptions. In this article, we'll explore a cancer-protective, fruit: the apple.



Exploring Healing, Therapeutic Foods


The concept of therapeutic foods for cancer doesn't involve foraging for rare ingredients or exotic remedies. Many of these foods are readily available and familiar to you, like apples. From time to time, I’ll highlight he therapeutic properties of various foods to (hopefully) inspire you to experiment with new ways of incorporating them into your diet. The key is to keep an open mind and embark on a culinary adventure!


As we transition into the fall season, the humble apple and all of its potential benefits come to mind!


Apples: A Cancer-Protective Fruit


You've likely heard the saying, "An apple a day keeps the doctor away." Apples are packed with pectin and 2.6 grams of fiber, found in their skin, which support healthy gut bacteria and normal colon function. Unfortunately, most people fall short of the recommended daily intake of 30 grams of fiber, averaging just 10-15 grams. The best diet for colon cancer prevention includes sufficient fiber.


Beyond fiber, the nutritional value of apples varies among different varieties. In the pursuit of enhancing crop yield, flavor, and shelf life, some apple varieties may have lost nutrients over generations. Choose apples in their closest-to-nature form, with the skin intact. Processing, such as peeling for applesauce or juice, can strip away much of their nutritional value, leaving behind mainly sweetness, which may be problematic for those managing blood glucose levels.


The Nutrient-Rich Granny Smith Apple


Among apple varieties, the Granny Smith apple stands out as particularly nutrient-rich. It contains phytochemicals that offer protection against cancer, reduce inflammation, and support cellular health.


Granny Smith apples are versatile and maintain their shape when baked, making them an excellent choice for various culinary applications. Consider keeping a bowl of these nutrient powerhouses in your kitchen or carrying one as a convenient, healthy snack.


Other Phytochemical-Rich Apple Varieties


If Granny Smith apples are too tart for your liking, don't worry. Honey Crisp, Fuji, and Red Delicious apples also boast high levels of phytochemicals, which offer anti-cancer and anti-inflammatory benefits in addition to contributing to your fiber intake.


Delicious Ways to Enjoy Apples


Apples can be incorporated into your diet in numerous ways. You can enjoy them raw as a wholesome snack or add them to salads for an extra crunch. Baked apples, cored and filled with raisins and nuts, make for a delightful snack or dessert. Homemade apple sauce, created from organic apples without added sweeteners, with cinnamon and nutmeg prepared in the slow cooker is a nutrient-rich option.


Moreover, apples pair beautifully with an array of ingredients, including ginger, lemon, nutmeg, pecans, raisins, pine nuts, sweet potatoes, pumpkins, and walnuts. Get creative in the kitchen and experiment with these combinations to create delicious, cancer-fighting meals.


Choosing Organic for Optimal Health


To reduce your exposure to toxins, opt for organic apples whenever possible. Conventionally grown apples are heavily sprayed with pesticides, making organic varieties a safer choice. If budget constraints or availability limit your access to organic produce, consult the Environmental Working Group's annual "dirty dozen" list to identify which fruits and vegetables should be purchased organically to minimize toxin exposure at EWG.org.


What's Next?


Thanks for reading about therapeutic benefits of apples. Please leave a comment and let us know which food you'd like to explore next. Should we delve into antioxidant-rich blueberries, cancer-protective broccoli, beets, or perhaps beans?


Disclaimer: Consult with a Registered Dietitian


Before making any significant dietary changes, remember that this information should not replace an individualized nutrition plan tailored to your specific condition and treatment. To ensure the best possible guidance, consult with a Registered Dietitian who can provide personalized recommendations aligned with your unique needs. Your health is of the utmost importance, and a professional's expertise will help you make informed choices.


Want to read more about nutrition during cancer treatment through survivorship? Read more here:https://www.healingfoodforcancer.com/blog-1.



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