What are the benefits of green apples?
The instructor will assign to each student, 1 Functional Food or Superfood to evaluate.
Use the Cuyamaca College Library Databases to find 3 library sources (magazine or news articles) on the functional food or superfood. 
Read your 3 library sources and identify 3 health benefits the food provides.

Create a list of works cited using MLA and include the following information: Authors names, the title of the article, journal name, volume number, page numbers, date of the article, and the URL link to your sources. 
          At the end of this session, you will:

Know how to find articles (magazine or news) about your superfood. 
Read articles and find facts about your superfood.
Email the MLA citation to yourself.

Find 2 additional article on your own at home or in a computer lab on campus. 

Write an essay about your food. Write 1 paragraph for each of the 3 benefits you identified about your food. Include an introductory paragraph and a conclusion paragraph. (20 points)

Create a list of your 3 sources, Works Cited. All 3 sources listed must be cited in your essay. (10 points)

For your written assignment, you may use a combination of articles. For example, you may find two magazine articles and one news article. Or you may find one magazine article and two news articles.
 
YOUR TASK: Your research essay will describe the benefits of superfoods or functional foods.
Disclaimer: This is a machine generated PDF of selected content from our databases. This functionality is provided solely for your
convenience and is in no way intended to replace original scanned PDF. Neither Cengage Learning nor its licensors make any
representations or warranties with respect to the machine generated PDF. The PDF is automatically generated “AS IS” and “AS
AVAILABLE” and are not retained in our systems. CENGAGE LEARNING AND ITS LICENSORS SPECIFICALLY DISCLAIM ANY
AND ALL EXPRESS OR IMPLIED WARRANTIES, INCLUDING WITHOUT LIMITATION, ANY WARRANTIES FOR AVAILABILITY,
ACCURACY, TIMELINESS, COMPLETENESS, NON-INFRINGEMENT, MERCHANTABILITY OR FITNESS FOR A PARTICULAR
PURPOSE. Your use of the machine generated PDF is subject to all use restrictions contained in The Cengage Learning
Subscription and License Agreement and/or the Gale Health and Wellness Terms and Conditions and by using the machine
generated PDF functionality you agree to forgo any and all claims against Cengage Learning or its licensors for your use of the
machine generated PDF functionality and any output derived therefrom.
Three apple a day: fill up on this crunchy sweet treat to
control your appetite. (Nutrition Journal)
Author: Chris Sare
Date: June 2003
From: Joe Weider’s Muscle & Fitness(Vol. 64, Issue 6)
Publisher: Weider Publications LLC
Document Type: Article
Length: 656 words
Full Text:
If fan apple a day can keep the doctor away, three can send the pounds away, provided you follow an ingenious diet from a
resourceful bodybuilder/dietitian. Lots of good diets include fresh fruit for snacks and desserts, but Tammi Flynn’s 3-Apple-aDay Plan
has you eat the apples before each of your three main meals. It takes the edge off a ravenous appetite.
Flynn, who finished third at the 2000 USAs, is a personal trainer, registered dietitian and group-training instructor at Gold’s Gym in
Wenatchee, Washington. She didn’t start out to promote apples. She just wanted to help her clients get more produce in their diets.
Fruits and vegetables weren’t a favorite with many clients, but they liked apples, so Flynn had them eat three a day. Lo and behold,
she found that those who ate their apples before meals lost bodyfat faster.
So Flynn incorporated apples into her Get Lean Diet, a relatively high-protein, moderate-carb, low-fat eating plan any bodybuilder
would appreciate. Meal plans ranged from 1,200 to 3,000 calories a day The 2,000-calorie plan, for example, had 40% of calories
from protein, 49% from carbohydrate and 11% from fat. Weight training and cardio were part of the program, too.
Jessica Highee, a new mom with baby weight to lose, was one of the pioneers of the apple diet, She lost 30 pounds and kept it off.
“Eating the apple before meals helped with feeling full,” she says. “I have a sweet tooth, and apples help satisfy it. They come in such
a variety — Fujis are sweet, Granny Smiths are tart.”
Higbee wasn’t the only one to lose. The results for Wenatchee participants in the 2001 Gold’s Gym Challenge: 346 people lost 6,000
pounds of fat in 12 weeks. That’s over 17 pounds per person! When the Washington State Apple Commission heard those results, it
funded a public-information campaign based on the apple diet. That’s how Flynn and colleagues ended up at MUSCLE & FITNESS
headquarters bearing apples.
Pectin Power
So, are these apples magic? In a way, yes, because they’re a good source of pectin, a soluble fiber that helps lower cholesterol and
aids in appetite control. A medium apple has 4 grams of fiber. You might think you’re already getting plenty of fiber, but much of it
may be the insoluble type, also know as roughage, that comes from bran, whole wheat and green vegetables.
We also need the soluble fiber. This type of fiber dissolves in water and becomes gummy, explains The Encyclopedia of Foods
(Academic Press, 2002). Sources of the soluble fiber pectin are apples, citrus fruits like oranges and grapefruit, and carrots. Sources
of the other type of soluble fiber, gums, are oats (another bodybuilding staple), dried beans and other legumes, and barley
According to the University of California, Berkeley, Wellness Letter (March 2002): “Fiber boosts satiety in a number of ways. And
while insoluble fiber (abundant in whole wheat) increases fullness in the short term, soluble fiber (in oats, for instance) can produce a
feeling of satiety many hours after a meal.”
Apples are one of the easiest and tastiest ways to get both types of fiber (the insoluble fiber is mostly in the peel), “The apple is a
convenience food,” says Blair McHaney, owner of the Wenatchee Gold’s. “We’re absolutely a fast-food nation, and the apple requires
no preparation. You can eat on the go without slopping on yourself.”
Eating apples isn’t a license to pig out, but it’s part of a pattern of healthy behavior that can help you control your eating and prevent
obesity To learn more about Tammi Flynn’s 3-Apple-a-Day Plan, visit www.3appleplan.com.
Visit Chris online at www.ChrisSare.com.
Apple 1 medium-size with skin 81 calories 84% water 21 g carbohydrate trace protein and fat 4 g fiber (soluble and
insoluble) 8 mg Vitamin C 159 mg potassium Flavonoids, especially in red apples
RELATED ARTICLE: Cool & Crisp
* Keep your apples cool — in the refrigerator at about 32 degrees F. Apples left on the countertop won’t stay crisp for long.
* Choose apples with shiny skin. Dull-looking apple won’t be crisp and delicious.
* Washington State Apple Commission.
Sare, Chris
Copyright: COPYRIGHT 2003 Weider Publications
http://muscle-fitness.com
Source Citation (MLA 8th Edition)
Sare, Chris. “Three apple a day: fill up on this crunchy sweet treat to control your appetite. (Nutrition Journal).” Joe Weider’s Muscle
& Fitness, vol. 64, no. 6, June 2003, p. 68. Gale Health and Wellness, https://link-galecom.ezproxy.cuyamaca.edu/apps/doc/A101259516/HWRC?u=sdccd_cuyamaca&sid=HWRC&xid=17d731dc. Accessed 23 Apr.
2020.
Gale Document Number: GALE|A101259516
THE
VERDIC T
ON ‘APPLE A DAY ’ by Deborah Blum
HOW ONE FRUIT MYSTIFIES OUR PURSUIT OF HEALTH
M
cFARLAND, Wisc.— I’ve got this enchanted
garden theme playing in my head as I drive
into apple orchard country. Apparently, I’ve
spent too much time musing about apples
and their mythic image—ruddy with seductive power in the Bible, golden with magical promises in the
Greek myths, possessing a near-holy healing chemistry in the
history of medicine.
24
SCIENCE SPIRIT
NOVEMBER DECEMBER 2007
So despite the fact that rain spatters around me and the sky
darkens to metallic gray, I’m envisioning my destination—a
small organic farm, specializing in heirloom apples—as a
Midwestern version of paradise.
And, sure enough, even in the downpour, the Gardens of
Goodness orchard strikes me as slightly Edenish. The trees
gleam with water, drip with fruit, splash the dull sludge of the
air with color: apples striped with pink, dressed in greenish
“
APPLES DO HAVE A BLESSED MYTHOLOGY, AN AURA
OF BEING ABLE TO PROTECT US FROM BOTH DISEASE AND
DOCTORS. BUT THE REALITY OF THEM, AS WITH ALL FOODS
CREDITED WITH HEALING POWERS, IS MORE COMPLICATED.
”
the public that apples were good for something other than
getting drunk.
“The point of growing apples in the nineteenth century
was mostly to make hard cider,” says Lindemann, who has
filled his orchard with “heirloom” species cultivated in the
glory days of the drinkable apple. Lindemann makes soft or
non-alcoholic cider, but he still likes mixing old varieties to
Photo by Barb Lindemann.
gold, colored a near translucent yellow, an unexpected smoky
red. The orchard is small enough, only 150 trees, growing in
lines just staggered enough, in ground just grassy enough, that
the whole effect is of a garden run wild.
I’m admiring a tree, so lush with apples that its branches
drag the ground, when the farmer, Jim Lindemann interrupts
my idyll. He’s also looking at the clustered fruit, but without
admiration. “We haven’t managed those trees well enough,”
he says gloomily, peering out from under his hood. “We
should have thinned the fruit more.” Lindemann casts a disparaging glance at a gem-like scatter of apples at our feet.
“Should have gotten to that tree sooner.”
It suddenly occurs to me that my shoes are sodden and
that my notebook is becoming an alarmingly solid mass of
wet paper. And that maybe I should get the hint here—that
dream-like perfection is usually, well, a dream. Apples do have
a blessed mythology, an aura of being able to protect us from
both disease and doctors. But the reality of them, as with all
foods credited with healing powers, is more complicated and,
actually, far more interesting.
At least so I’m thinking as I slosh my way out of the shimmering reds and greens of Jim Lindemann’s orchard.
•••
“An apple a day keeps the doctor away” is not, as one
might suspect, a message handed down by ancient healers.
It’s a slogan direct from an early twentieth-century public
relations campaign created by the apple-growing industry. In
the uptight days of Prohibition, growers wished to remind
Jim Lindemann
WWW.SCIENCE-SPIRIT.ORG
SCIENCE SPIRIT
25
find that perfect taste of spice and sweet.
At the age of sixty-two, he also likes standing amidst trees with “delightfully different
personalities.” He’s filled his wild garden of
an orchard with the eclectic species of the
past: Sops of Wine, Pearmain Adams, Black
Oxford, Southmeadow, Pink Pearl, Fireside,
Westfield Seek-No-Further, Montemorency.
As nature writer Michael Pollan points
out in his book, The Botany of Desire, these
are just the kind of exotic species that John
Chapman (aka Johnny Appleseed) carried
west from the more established Eastern
states. Chapman/Appleseed “would soon
be welcome in every cabin in Ohio; he was
bringing the gift of alcohol to the frontier.”
By the time those anti-alcohol forces pushed
“
sage with new ideas of health. Kellogg, head
of a Michigan health spa, promoted a fruitand-grain style start to the day, which lead
him to invent cereals (including Granola
and Corn Flakes) to sustain that habit.
At the same time, the federal government,
pushed by pure food advocates became
more interested in the idea of a healthy diet.
In fact, after passage of the 1906 Food and
Drug Act, government officials often seemed
more aggressive about protecting natural
foods than investigating medications. The
Bureau of Chemistry (predecessor to the
FDA) prosecuted everyone from flour manufacturers for using bleach to whiten their
product to the Coca-Cola Company for putting caffeine in its soft drinks.
JOHNNY APPLESEED WOULD SOON BE WELCOME IN
EVERY CABIN IN OHIO; HE WAS BRINGING THE GIFT OF
ALCOHOL TO THE FRONTIER.
”
through the Prohibition Act, the apple was once again symbolic of temptation and the axe a symbol of righteousness.
Rather than clear every orchard in the country, growers
fought back. They launched a campaign to remind consumers
that the fruit also had a wholesome image—Mom, Apple Pie,
Good Eats, Good Health. The campaign featured their apple-aday message that a good diet was good as medicine.
Another popular movement, an interest in “pure” and
healthy foods that also arose with the twentieth century,
buoyed the campaign. The newly formed Seventh-day
Adventist church encouraged a meat-free, plant-rich diet as
part of a spiritual lifestyle. Followers of the church, such as
John Harvey Kellogg, cheerfully combined the religious mes-
26
SCIENCE SPIRIT
NOVEMBER DECEMBER 2007
Still, it would be unfair to label the apple-a-day movement as
purely political or merely part of a health-nut trend. Even then,
the “medicinal” apple owned a special history. In medieval
England there was a saying comparable to the grower’s slogan,
although perhaps less catchy: “Ate an apfel avore gwain to bed
makes the doctor beg his bread.” Roman doctors prescribed
apples for digestion; sixteenth-century physicians recommended
them as an antidote to lung disease and inflammation. And
apple juice was one of the earliest remedies for depression.
There are many reasons to love the idea of a medicinal fruit or
a healing diet. There’s that appealing Garden of Eden image again,
the beautiful and blessed power of untainted nature. There’s the
comforting possibility that we have the ability to cure ourselves
Photo by Robert Barker, Cornell University Photography.
and avoid institutional medical care. And—
despite the rather obvious point that apple
consumption hasn’t made much of a difference in curing depression—there’s an accumulation of new research suggesting that the fruit
does contain a rather remarkable chemistry.
In fact, one could even argue that
twenty-first-century science is adding a
new reality into the early twentieth-century
natural food campaigns, putting some solid
facts behind the medieval recommendation
that we tuck into an “apfel” before we tuck
ourselves into bed.
•••
“So how many apples do you eat a day?”
I ask Rui Hai Liu, an associate professor of
Rui Hai Liu
haven’t reached similar conclusions—among
them a Finnish study, which recently linked
apple consumption to reduced risk of diabetes, and a British study reporting that
increased apple intake appeared to reduce
asthma symptoms.
Most scientists, those at Cornell included,
believe it’s the chemistry—or the phytochemistry—of plants that explains their
disease fighting abilities. In particular,
researchers look to compounds like phenols,
flavenoids (famously found in red wine),
and carotenoids (best known from carrots)
and similar compounds that appear to help
buffer healthy cells against environmental
damage and, in some cases, even slow or
halt the growth of malignant cells.
“
OF COURSE, THERE IS NO STANDARD APPLE—ANY
MORE THAN THERE’S ONE KIND OF ONION, POTATO,
SQUASH OR GRAPE. APPLE IS A CATCHALL FOR HUNDREDS
OF DIFFERENT SPECIES.
”
food science at Cornell University. “More than one?”
I’m wondering if his reply will have that apostle-of-apples
tone that comes across in other interviews. I’d decided to call
after I read a quote he’d given to Newsweek: “We’re changing
the old saying: an apple a day keeps the doctor away. Now it
might be: an apple a day keeps cancer at bay.”
In the past five years, Cornell has done more research connecting apples and health than any other university in the
country. Studies by Liu and his colleagues have found chemical
compounds in apples that appear to protect against everything
from memory loss to cancer. That’s not to say that others
Apples contain a potent cocktail of these disease-fighting
compounds, as do many other fruits and vegetables, including blueberries, cranberries, pomegranates, persimmons,
onions, broccoli, garlic, olives, cocoa, and coffee beans.
It’s a lengthy list and it’s no wonder that the most reasonable—and oft repeated—advice offered by experts is to eat a
variety of plants, from nine to twelve servings of fruits and
vegetables a day.
Cornell food scientists concentrated on apples for a number of reasons. They work in upstate New York, one of the
famed apple growing regions of the United States. And they
WWW.SCIENCE-SPIRIT.ORG
SCIENCE SPIRIT
27
“
YOU CAN ARGUE THAT THE APPLE SLOGANEERS WERE
JUST WRONG—THAT A DAILY APPLE WON’T SAVE US FROM
THE DOCTOR. OR THAT THEY WERE EXACTLY RIGHT.
like the fact that we don’t just talk about eating apples, we
actually do it. According to the U.S. Apple Association, the
average American consumes almost seventeen pounds of
apples a year.
Cornell researcher, Chang Y. “Cy” Lee, chairman of the
department of Food Science and Technology, has done some
beautifully detailed studies of the compounds found in apples
and the ways that they might interfere with disease. In one
study, Lee focused on one particular antioxidant, called quercetin, abundant in apples, berries, and onions, which seemed
to have unusually strong protective qualities.
He set up a series of cell cultures, some pre-treated with
quercetin, some without. He then injected all the cultures with
hydrogen peroxide, a fizzing mix of hydrogen and oxygen
sometimes used as a household antiseptic and known for its
tendency to cause oxidative damage to cells. Lee’s tests ranged
from nerve cells to colon cells. In all cases, quercetin reduced
the peroxide damage; in fact, the greater exposure to the
apple-based antioxidant, the better the cells survived.
Because analysis shows that most of the health-protective
chemicals like quercetin concentrate in the skin of the fruit,
that’s where Liu decided to focus his tests. In 2005 he reported
more than a dozen compounds in apple skin that either killed
or inhibited growth of cancer cells in laboratory culture. More
recently, he moved from cell cultures to laboratory animals.
This spring, he reported on a six-month experiment with
female rats. The animals were exposed to a mammary carcinogen and then fed either apple-dense extracts or a fruit-free
formula. In rats fed the equivalent of an apple a day, breast cancer was seventeen percent less than in the comparison group.
Again, Liu found a dose dependent response. The cancer rate
28
SCIENCE SPIRIT
NOVEMBER DECEMBER 2007
”
fell by forty-four percent in animals fed the equivalent of six
apples a day. And there was another effect. The cancer that did
occur appeared less aggressive in the apple-dose animals: “I
would call the slow growth very encouraging news,” Liu says.
This was definitely intriguing. I had to wonder if I was dismissing the old apple mythology too quickly. Perhaps I’d been
too cynical; perhaps, in fact, those twentieth-century apple sloganeers were too conservative. Perhaps I should have pocketed
a few windfalls from the Garden of Goodness orchard. Perhaps
an apple a day might not be enough—or so I’m thinking when
I ask Liu about his apple consumption.
Given my sudden rush of interest, he sounds disappointingly
cautious, nothing like an apostle of apples. “Well, an apple a
day really makes sense,” Liu responds. He often tries to bump
that up to two a day. But six a day, as in his recent study? He
thinks that would be a mistake; he’s a far stronger believer in
the recommended mixed fruit diet. “If you’re looking for optimal protection, you don’t want to eat only apples.”
•••
Jim Lindemann stands patiently in the soggy grass, surrounded by shaggy trees, streaming with summer rain and talking about apple growing techniques. I admire his patience and
apparent good will. I also wonder if he admires my journalistic
pluck as well or just thinks of me as too dumb to ask my questions inside.
The Lindemanns—Jim and his wife, Barb—planted their
organic orchard in an overgrown horse pasture. They’d discovered, from studying state records, that planting on land
used for long-time orchards would be a mistake. Such ground
was heavy with arsenic, left by earlier-generation pesticides.
“We really backed into organic,” Lindemann says slowly,
thinking his way through it. “We’d always kept our home
garden organic. And after a while, it just grew on us. We
didn’t like eating pesticides ourselves. It didn’t seem to
us they worked all that well with apples. So we just
decided we’d do without them in the orchard.”
I’ve discovered that when I mention the
health benefits of apples to friends, they
tend to respond with frowning queries
about pesticide use. That’s what happens when you live in a university
town like Madison, Wisconsin. But
it’s also a result of campaigns by
groups like the Environmental
Working Group (EWG),
which ranks produce
according to pesticide
exposure. Peaches top
the list. But apples
come second.
Even after
washing,
according
to EWG,
residues
of up to twelve different pesticides
may still coat an apple.
Although many people find
that worrisome—EWG recommends eating mostly organic
apples—Liu believes it to be an overreaction. “Those are very
slight residues and if you look at the government guidelines,
very low risk.” What’s more interesting to him is that some
preliminary studies suggest that organic produce contains a
higher level of phenols, one of the potent anti-oxidant groups.
He’d like to know more about that. There’s a lot more he’d
like to know. More than pesticides, Liu sees the real problem
as this: It’s not just that we don’t understand the complicated
mechanics of a healthy diet. We don’t really even understand
the mechanics of one well-studied fruit like the apple.
Of course, there is no standard apple—any more than
there’s one kind of onion, potato, squash, or grape. “Apple” is
a catchall for hundreds of different species. In one study, Liu
found that Red Delicious apple extracts inhibited liver cancer
cell proliferation by fifty-seven percent, Fuji extracts by thirtynine percent, and Northern Spy apples seemed to have no effect
at all. But apples on the same tree also vary—fruit in the outer
canopy, exposed to sunlight, seems to produce a far healthier
mix of chemicals than that shaded in the under canopy.
“The complexities of health and nutrition are not yet fully
understood,” Cy Lee emphasizes. Lee lists just a few of the
knowledge gaps: We don’t know enough about bioavailability.
How much of the good compounds do people actually get
when they eat an apple? (Some studies suggest, for instance,
that we absorb more quercetin from onions.) We don’t know
enough about mechanism. How do phytochemicals interact
with, say, malignant cells? There are studies that show
that quercetin inhibits cancer growth at high levels but
may actually accelerate it at very small doses. It’s not
an understatement to say that everyone would like
to know why.
Many studies show a profoundly positive
effect of a well-loaded phytochemical diet.
But some don’t. A survey of breast cancer
survivors, published this summer, indicated that those on a low-fat, high
fruit and vegetable diet did no better than those making less deliberately healthy choices. “We
do know that diet alone is
not the cure for all diseases (or aging),” Lee says.
He’s been advocating
for a long-term,
human clinical study that
would focus
on the
so-called
healthy
foods, and test everything from bioavailability to their phytochemical effect on gene expression. “Until
that time, scientists, as well as industry, related to human
health must be cautious on claiming any specific foods and
compounds on health benefit,” Lee says.
And there’s one other point, one that highlights the problem
in the daily apple approach. As Jenna Wunder, public health
researcher at the University of Michigan and a co-developer
of the university’s Healing Foods Pyramid, emphasizes: “You
can’t add an apple a day to a fibreless diet and expect to see a
change in health.” The healing foods pyramid is a whole diet
approach—low-fat, moderate protein, complex grains, lots of
fruits and vegetables, colorful and spicy, and demanding some
serious lifestyle work.
Which brings me back to my original apple-as-fantasy
problem. You can argue that the apple sloganeers were just
wrong—that a daily apple won’t save us from the doctor. Or
that they were exactly right—that apples with their remarkable chemistry should, indeed, figure in our daily, healthy diet.
The answer undoubtedly encompasses both, in the way
that I think that I’m as right about the tangled beauty of the
Lindemann’s orchard as he is about its imperfect management.
But I’ll let him have the last word, right out of a discussion
of organic apples and our expectations. “We’ve used all those
pesticides because people want apples to look perfect. But,
apples aren’t supposed to be perfect.”
Healing Foods Pyramid by Monica Myklebust, MD and Jenna
Wunder, MPH, RD. © Regents of the University of Michigan and
its division of Integrative Medicine. All Rights Reserved. This
material may not be reproduced without permission.
WWW.SCIENCE-SPIRIT.ORG
SCIENCE SPIRIT
29
Copyright of Science & Spirit is the property of Taylor & Francis Ltd and its content may not
be copied or emailed to multiple sites or posted to a listserv without the copyright holder’s
express written permission. However, users may print, download, or email articles for
individual use.

Purchase answer to see full
attachment