By Toyyib Ayoife Abdulazeez
Have you ever pondered on the saying, “An apple a day keeps the doctor away” or “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Is this a fact or fiction?” or rather, what is the significance of sticking to a healthy diet in the prevention of diseases?
Take a seat, hold on to your phone and give this your full attention. You are about to unearth a whole lot which will be beneficial to you and the people around you.
Although the bone of contention here is not just eating apples but eating a healthy diet. Join me as I delve into what this is about. The significance of eating healthily cannot be over-emphasized. The statement “an apple a day keeps the doctor away” is a Pembrokeshire proverb of the 19th century that advocated for eating an apple daily. This is because apple is packed with a lot of nutrients that have shown to reduce the occurrence of chronic diseases most especially cardiovascular diseases. If apple does this, does it really keep the doctor away as the proverb purported? Or does eating an apple daily, reduces visit to doctors? You're curious, aren't you?
To quench your curiosity…while eating apples may not literally eliminate doctor visits, they do offer health benefits that contribute to overall well-being.
Several studies have been conducted to confirm this claim. It has been found that eating an apple daily does not necessarily reduce visits to the hospital or keep the doctor away however daily consumption comes with its own benefits. Let's quickly take a look at nutrients packed in apple.
- Apples are a great source of fibre, vitamins, minerals, and antioxidants, among other essential elements.
- In particular, vitamin C functions as an antioxidant to combat disease-causing free radicals and other toxic substances.
- Apples contain flavonoids, which have been demonstrated to lower inflammation and safeguard heart health.
- Apples have flavonoids and antioxidants, two substances that may help stop the growth of cancer.
- Apples' high fibre content has been found to boost feelings of fullness, lower calorie consumption, and speed up weight reduction.
Now, back to the main reason behind this blog in today’s fast-paced world, where diseases seem to lurk around, maintaining optimal health has become a top priority for many. Fortunately, one of the most powerful tools we have at our disposal is right on our plates – nutrition. The link between nutrition and disease prevention has been extensively researched and documented, highlighting the importance of making informed dietary choices for a healthier lifestyle. I clearly remember a recurring topic in the preliminary stages of our education, there was hardly a session that the topic is not visited. Suffice to say that the pioneers in the Nigerian educational system were geniuses. Who knows, there may be doctors among them. Either there was or not, one thing is certain, the fact that they really understood the significance of healthy diet in our overall health. You must have guessed the topic by now, haven’t you? Well, let me spare you the hassle, it was “Balance Diet”
If you're a Nigerian who truly passed through the preliminary Nigerian educational system, you must agree with me that Balance diet is taught in almost all of the elementary classes and junior secondary school levels.
Eating healthy does not only prevent diseases, it is crucial for cognitive functions and overall well-being. If you eat well, you'll be better at making decisions in life. If you eat healthy, you stand a chance to look well without having to spend money on skin care routine. This makes me recall the words of one of my professors, who said, “From a nutritional point of view, you are what you eat”. Those who eat well look quite refreshed, healthy and happy. Those who do not eat well look haggard, angry and unhealthy. This is true in all ramifications.
A balanced diet, rich in essential nutrients, vitamins, and minerals, is fundamental to preventing a host of diseases. Diets high in fruits, vegetables, whole grains, lean proteins (foods that are high in protein but low in fat), and healthy fats (unsaturated fats) can help maintain optimal body function and prevent deficiencies. For instance, adequate intake of vitamins C and E, along with selenium and zinc, strengthens the immune system, reducing the likelihood of infections and illnesses.
Heart disease is the leading cause of death worldwide. Nutrition plays a significant role in preventing chronic diseases such as cardiovascular disease. For example, diets low in saturated fats and high in fiber can reduce cholesterol levels, thereby lowering the risk of heart disease. Similarly, a diet rich in antioxidants and phytochemicals, found in fruits and vegetables, can protect against cancer by neutralizing harmful free radicals.
Diabetes is a chronic disease characterized by high blood sugar levels, and diet plays a critical role in its prevention and management. A diet that emphasizes whole, minimally processed foods, and limits or eliminates added sugars, refined grains, and saturated and trans fats can help improve blood sugar control and reduce the risk of developing diabetes. Additionally, consuming foods high in fiber, such as fruits, vegetables, and whole grains, can help improve insulin sensitivity and reduce the risk of diabetes.
As much as eating a nutrient rich food is important, it is also vital to exercise control over the amount of food one consumes. Eating too much can also compromise one's well-being. For a healthy diet to be effective in the prevention of diseases, too much should be avoided. It must be consumed moderately. In fact, each food has their respective Recommended Dietary Allowance (RDA) which should be adhered to daily.
In conclusion, while the adage “an apple a day keeps the doctor away” may not be entirely literal, it underscores a deeper truth, our health is largely influenced by the choices we make daily, especially when it comes to diet. Eating a balanced and nutritious diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats plays a vital role in preventing chronic diseases such as heart disease, diabetes, and certain cancers. It also boosts mental clarity, strengthens immunity, and enhances overall well-being. However, balance and moderation are key, as even healthy foods can become detrimental if consumed excessively. Ultimately, you are indeed what you eat, and by making conscious, informed nutritional choices, you invest in a healthier, happier, and longer life. Let your plate be your first prescription for wellness.
The best way to protect yourself against diseases is to prevent them early; once the diseases are already diagnosed there is typically only disease management and not necessarily a cure or way to reverse the negative effects already afflicting your body. To prevent the most common diseases, actively improve your nutrition and make a habit of it.
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