The Reader’s Digest Association identifies apples as fruits to include in your diet because of their nutritional benefits 4. Apples are good sources of vitamins, minerals, antioxidants and fiber. Coffee is brewed from ground coffee beans and is a major contributor of a stimulant called caffeine. Caffeine can have both positive and negative effects on your diet. Consult with a doctor about your consumption of apples and coffee in your diet plan.
Function of Antioxidants
In “The 150 Healthiest Foods on Earth,” Dr. Jonny Bowden claims apples contain a variety of phytochemicals that have powerful antioxidant power 1. Quercetin, catechin, phloridzin and chlorogenic acids are types of phytochemicals found in the fruit. These act as antioxidants by fighting off the damaging effects of oxidation and free radicals. The antioxidants help protect against diseases caused by free radicals such as:
- cardiovascular disease
- lung cancer
- prostate cancer
- skin cancer
- premature aging
- Bowden says
- In “The 150 Healthiest Foods on Earth,” Dr. Jonny Bowden claims apples contain a variety of phytochemicals that have powerful antioxidant power 1.
- Quercetin, catechin, phloridzin and chlorogenic acids are types of phytochemicals found in the fruit.
Benefits of Pectin
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Pectin is a type of soluble fiber found mostly in the skins of apples. According to the Reader’s Digest Association, soluble fiber can lower bad cholesterol and help regulate blood sugar levels 4. The high-fiber content also helps promote regularity, prevents constipation, irritable bowel syndrome and other digestive problems. Try a variety of apples in your diet such as:
- Golden Delicious
- Red Delicious
- Granny Smith
- Rome Beauty
- Pectin is a type of soluble fiber found mostly in the skins of apples.
- According to the Reader’s Digest Association, soluble fiber can lower bad cholesterol and help regulate blood sugar levels 4.
Function of Potassium
Apples are an excellent source of minerals such as potassium. According to the “Nutrition Almanac,” potassium is one of the most essential minerals for optimal health. Potassium is needed for many body functions such as muscle contraction, nerve transmission and enzymatic reaction. It is used to convert blood sugar into glycogen so that it can be stored and synthesized in the liver and muscles. Potassium acts with sodium in regulating water balance within the body as well.
- Apples are an excellent source of minerals such as potassium.
- Potassium acts with sodium in regulating water balance within the body as well.
Effects of Coffee
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In “The Detox Diet,” Dr. Elson M. Haas says that the caffeine in coffee acts as a central nervous system stimulant. The amount of caffeine in one cup of coffee will produce a temporary increase in mental clarity. It also increases energy levels while simultaneously reducing drowsiness. Caffeine in coffee can improve muscular-coordinated activity such as typing or writing. According to Haas, it increases your basal metabolic rate which burns more calories. Caffeine is also acts as a mild diuretic and laxative.
- In “The Detox Diet,” Dr. Elson M. Haas says that the caffeine in coffee acts as a central nervous system stimulant.
- Caffeine in coffee can improve muscular-coordinated activity such as typing or writing.
Considerations for Caffeine
Acting as a central nervous stimulant, coffee can raise your blood pressure and heart rate. Caffeine in coffee may lower blood sugar but this can lead to hunger or cravings for sweets. After the initial adrenal stimulation, blood sugars rise again. Coffee does not offer any nutrients to your diet. In “The Raw Food Detox Diet,” Natalie Rose says that the diuretic effect of caffeine leads to urinary loss of many nutrients that often do not get replaced 2. Symptoms of coffee or caffeine abuse include:
- increased heart rate
- elevated blood pressure
- nutritional deficiencies
- Acting as a central nervous stimulant, coffee can raise your blood pressure and heart rate.
- Caffeine in coffee may lower blood sugar but this can lead to hunger or cravings for sweets.
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- "The 150 Healthiest Foods on Earth"; Jonny Bowden, Ph.D.,C.N.S.; 2007
- "The Raw Food Detox Diet"; Natalia Rose; 2007
- "The Detox Diet: A How-To & When-To Guide for Cleansing the Body";Elson M. Haas;2004
- "Foods That Harm Foods That Heal"; The Reader's Digest Association;1997
- "Nutrition Almanac"; John D. Kirschmann; 2007
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- Spriet LL. Exercise and sport performance with low doses of caffeine. Sports Med. 2014;44 Suppl 2:S175-84. doi:10.1007/s40279-014-0257-8
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- Beydoun MA, Gamaldo AA, Beydoun HA, et al. Caffeine and alcohol intakes and overall nutrient adequacy are associated with longitudinal cognitive performance among U.S. adults. J Nutr. 2014;144(6):890-901. doi:10.3945/jn.113.189027
- Cappelletti S, Piacentino D, Sani G, Aromatario M. Caffeine: Cognitive and physical performance enhancer or psychoactive drug?. Curr Neuropharmacol. 2015;13(1):71-88. doi:10.2174/1570159X13666141210215655
- Maridakis V, O'Connor PJ, Dudley GA, McCully KK. Caffeine attenuates delayed-onset muscle pain and force loss following eccentric exercise. J Pain. 2007;8(3):237-43. doi:10.1016/j.jpain.2006.08.006
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- Graham TE. Caffeine and exercise: Metabolism, endurance and performance. Sports Med. 2001;31(11):785-807. doi:10.2165/00007256-200131110-00002
Yasser Bailey resides in Austin and began writing articles in 2003. Her articles have been published in the University of Texas campus newspaper and "Self" magazine. She received her Bachelor of Arts in business and government from the University of Texas at Austin. Bailey also just completed her Master of Arts in educational leadership from the University of Texas at Arlington.