Fruit increases fat mass and immunity

Researchers at Harvard Medical School in the US analyzed the diet of 1,700 people over a 12-year period to come up with the answer.

08/06/2023 13:39,Updated 6/8/2023 at 1:57 PM

“Eat a healthy and varied diet” is unanimous medical advice. But what do we eat to live longer? In an effort to contribute to the answer, researchers from Harvard Medical School, Boston, US, have discovered that apples should be a constant food on the longevity list.

According to them, the fruit can reduce by 20% the risk of people developing frailty syndrome. The condition mainly affects older adults, and is characterized by decreased muscle mass and strength, as well as decreased energy for daily activities.

Weakness syndrome patients become more susceptible to chronic diseases, infections, and acute stresses in the body. How does the apple protect them? Researchers believe that the flavanoids in the fruit are the explanation.

What are flavanoids?

Researchers analyzed the diets of 1,701 people over a 12-year period to investigate a possible link between consumption of flavonoid foods and frailty syndrome.

Flavonoids are chemical compounds found in fruits such as apples, grapes, pomegranates, strawberries, blueberries, raspberries, and citrus fruits, and in vegetables such as broccoli, spinach, kale, and onions. It is also found in grains and seeds, such as nuts, soybeans, and flaxseeds, for example.

Flavonoids have anti-inflammatory, antiviral, antibacterial, anti-allergic and vasodilating effect. In previous studies, it has indeed been associated with the prevention of chronic diseases, such as cardiovascular disease and cancer.

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Over time, the body enters the natural aging process and gaining muscle mass can be more difficult. However, this is not impossible. When combined with good nutritional habits and physical habits, achieving lean mass is possible ▲

One of the main tips for gaining muscle mass is to have a balance of energy, do weight exercises, and eat right. ▲

It is also essential to have a good sleep routine, as a good night’s sleep helps the metabolism and promotes the body’s recovery after physical exercise. ▲

To get good results, another tip is to hire a personal trainer, as supervising a qualified professional to help you with what you really need, within the confines of your own body, is the secret to achieving success. ▲

Physical activities promote increased cardiorespiratory capacity and general wellness. In addition, they help prevent cancer and diabetes. For those over 50 who want to gain muscle mass, crossfit is a great option. ▲

After the age of forty, the body’s production of hormones decreases, muscle strength decreases, and fat accumulation increases. Therefore, people of advanced ages have more difficulties to start physical activities, especially if they had a history of a sedentary lifestyle in the past. ▲

Despite this, a healthy routine is capable of generating a virtuous cycle, wherein hormone levels improve, the body gains lean mass and the individual is better prepared for it. ▲

Consuming protein also helps in increasing muscle mass. However, in order to achieve your goal, it is necessary to adjust the food consumed throughout the day. ▲

Water intake is also very important for those who want to tone their bodies. In addition to all the benefits of liquid, muscle fibers are made up of 75% to 85% water ▲

What were the results?

In the 12-year period, 13.2% of the participants developed vulnerability syndrome. The researchers found that for every additional 10 mg of flavonoids included in the daily diet — which is equivalent to the amount found in apples, the risk of developing the condition decreased by 20 percent.

The group cited a flavanoid called quercetin as the most suitable for protecting health. It is found in higher concentrations in red fruits such as apples and spices such as onions, parsley and sage.

“The data suggest that there may be specific subclasses of flavonoids that have greater potential as a nutritional strategy for preventing frailty,” wrote researcher Shivani Sahni, co-author of the study. The work was published in May in the American Journal of Clinical Nutrition.

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