APPLES

Researchers have long been aware of the potential for apple consumption to support balanced populations of bacteria in our lower digestive tract. However, two areas of recent research have taken our understanding of apples and gut bacteria to a new level.

• First, studies have now made it clear that a large percentage of apple polyphenols (some of this fruit's most valuable phytonutrients) can make their way intact through our digestive tract, all the way down to our large intestine (colon).
• Second, studies have now provided us with evidence that apple polyphenols can increase bacterial populations in the broad group of bacteria known as Actinobacteria. Among other reasons, this finding is important because this broad group of bacteria contains the Bifidobacteria species that are so well-known for the metabolic benefits that they can provide for our digestive tract.
• In addition, these same studies have shown that our gut bacteria can interact with the polyphenols from apples and convert them into related phytonutrients that provide us with additional health benefits. (Whfoods.com George Mateljan)

BELL PEPPERS

These peppers get their name because they resemble a bell. And one cup of chopped bell pepper contains 30 calories, 3 grams of fiber, and 200 percent of the recommended dose of antioxidant vitamin C. It also contains at least 10 percent of the recommended daily amount of vitamins A, K, and B6. Even better, red peppers contain more beta-carotene than green peppers and are also a higher source of the antioxidant vitamin E.

• A study from Poland has recently compared differences in carotenoids, flavonoids, phenolic acids, and vitamin C from bell peppers grown using organic standards versus more conventional cultivation methods. Both carotenoids and vitamin C were found to be about 10% higher in the organically grown bell peppers. Total phenolic acids were about 30% higher, yet flavonoids were about 7-8% lower.
• When the researchers did further analysis on the flavonoid results, they found some very interesting nutrient dynamics. One of the flavonoids - quercetin - was, as expected, measurably higher in the organically grown bell peppers (by about 10%, just like carotenoids and vitamin C). However, levels of another flavonoid - kaempferol- depended as much on the specific variety of bell pepper as the growing method.
• In this context, the researchers concluded that kaempferol might be a flavonoid not as sensitive to growing methods as some of its fellow flavonoids. Still, taken as a whole, this study provides further evidence about the benefits of organically grown bell peppers. (Whfoods.com George Mateljan)

GREEN BEANS

A one-cup serving of cooked green beans will provide about 45 calories and 10 grams of carbs. By contrast, one cup of cooked black beans will provide about 225 calories and 40 grams of carbs. With green beans, you are getting a lighter and lower calorie food, as well as one with a remarkable crunchy although soft texture; yet you are still getting some of the key nutrient benefits that are usually associated with legumes.

• In a more science-based context, however, green beans rightfully belong in the Beans & Legumes food group. There are many aspects of their nutrient content that are quite close to other foods in the Beans & Legumes family. For example, both green beans and other legumes provide concentrated amounts of fiber, folate, and numerous minerals.
• In this context, it is not surprising that a recent review study has included green beans among other legumes that have repeatedly shown the ability to lower our risk of chronic diseases. Included in the list of diseases are type 2 diabetes, high blood pressure, coronary heart disease, and metabolic syndrome. (Whfoods.com George Mateljan)

 

 

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