Apple Education!

Who hasn’t heard, “An apple a day keeps the doctor away”?  This recommendation is truer than once thought.  Recent studies show that the antioxidant compounds and fiber found in apples can help to lower the risk of heart disease as well as fight cancer.  In fact, apples offer health benefits for your whole body!  Eating one fresh apple a day is good for you, but the average American eats one per week.  Here are a few more reasons to pick up the pace on your apple consumption.

A number of components in apples have been shown to lower blood cholesterol, improve bowel function, reduce the risk of stroke and risk of type II diabetes, and improve lung health.  According to the Nutrition Journal, much of the protective effect of fruits and vegetables come from their phytochemicals.  Phytochemicals, such as carotenoids, flavonoids and phenolic acids are chemical compounds found in plants, fruits and vegetables that provide protection against chronic diseases.  One major benefit of phytochemicals is their ability to act as antioxidants.  Antioxidants protect cells from oxidative stress (oxidation) which can lead to damage of DNA, lipids (fats) and proteins.

A large group of phytochemicals commonly found in fruits and vegetables are flavonoids.  Apples are a very significant source of flavonoids in people’s diets in the US and in Europe.

To Peel or Not to Peel?

As you might guess, the skin of the apple contains the greatest portion of these disease-fighting compounds called flavonoids.  Quercetin, an antioxidant, is the most predominant flavonoid in apples and is only present in the peel. Research shows that apples without peels have less antioxidant activity than apples with the peels.  This is a great reason to buy a tasty organic apple and leave the peel on!

Cardiovascular Disease:

A Finnish study determined that men who had the highest intake of quercetin lowered their risk of heart disease by 20 percent. In addition, those who had the highest consumption of apples in the Finnish study had a lower risk of stroke compared to those who consumed the lowest amount of apples. According to The Women’s Health Study, which surveyed 40,000 women, those eating apples had 13-22% decrease in their risk of developing cardiovascular disease. 

Some of apples heart healthy effects may come from their potential to lower cholesterol.  Apples contain soluble fiber, which forms a gel-like substance in the digestive tract that helps lower cholesterol, as well as the risk of stroke and heart disease.

Asthma and Lung Health:

Two recent British Studies indicated that eating apples can improve lung health.  These studies showed that those who ate 5 or more apples per week experienced better lung function and had a lower risk of respiratory disease.  In a recent study involving 1600 adults in Australia, apple and pear intake was associated with a decreased risk of asthma.

Diabetes and Weight Loss:

Not only may apples decrease the risk of heart disease and asthma, but eating apples is also associated with lowering your risk of developing diabetes. In the same Finnish study mentioned earlier, higher quercetin intake, is linked to a decreased risk of type II diabetes.  In addition to their antioxidant potential, apples are a delicious source of dietary fiber, containing both soluble and insoluble fiber.  The peel of the apple contains insoluble fiber, sometimes referred to as “roughage”. Insoluble fiber helps to keep the digestive tract healthy.  Fiber aids digestion and it promotes weight loss.  A medium apple contains about 5 grams of fiber, more than most cereals.  Fiber helps to slow the release of sugar into the blood stream, which keeps blood sugar levels more stable.

Cancer:

In addition to the above mentioned health benefits, the quercetin found in apples is thought to provide anti-cancer activity.  A 2001 Mayo Clinic study found that quercetin helps to prevent the growth of prostate cancer cells.  A Cornell University study revealed that the phytochemicals found in apple peels inhibited the reproduction of colon cancer cells by 43 percent.  The National Cancer Institute has reported that foods containing flavonoids, like those found in apples, may reduce the risk of lung cancer by as much as 50 percent.  Quercetin is also thought to inhibit tumor growth and help to stop cancer cell synthesis.

Miscellaneous:

In addition to apple peels, quercetin is also found in onions, red wine, tea and citrus peel.

In general, nitrogen fertilization is associated with a decrease in total flavonoids, while calcium fertilization was associated with an increase in total flavonoids.

Apple phytochemical content is not greatly affected by storage.