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The Health Benefits of Apples

apples The apple features prominently in history and culture, with the biblical story of the temptation of Adam and Eve perhaps being the most popular.

Another classic tale in which the innocent apple plays an important part is Sleeping Beauty. In Norse mythology, apples are symbolic of eternal youth, and they feature in Swiss folklore on top of the head William Tell’s son.

And then there is the factual legend of Johnny Appleseed, an American pioneer, who walked around barefoot planting apple seeds over an area of 100,000 square miles.

The health benefits of apples include reduced risk of prostate cancer and breast cancer, the ability to lower cholesterol and to promote healthy weight loss. 

Health Benefits of Apples

Nutrients in Apples

Comprehensive breakdown of nutrition data presented in a an easy to read pie chart where this food can be added to a meal planner
Apples are an excellent source of vitamin C and dietary fiber. They are a good source of potassium. Apples are a rich source of the flavanoid quercetin. Flavanoids found in apples and other fruit and vegetables are known for their antioxidant activity, antioxidants neutralize free radicals which cause cell damage.

Cholesterol Reduction

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In a study on moderately obese male and female subjects, polyphenols extracted from apples were shown to significantly lower cholesterol. Apples are also high in pectin, a soluble fiber with the ability to lower cholesterol, and it has been demonstrated that an apple a day can lower cholesterol by up to 16 percent. Quercetin found in apples prevents the oxidation of LDL cholesterol.

Reduce Heart Disease Risk

The quercetin found in apples is associated with reduced risk of coronary heart disease, and apple consumption has consistently been associated with reduced heart disease.

Cancer Prevention

Studies have shown that quercetin found in apples reduces the cancer risk of prostate cancer, ovarian cancer, breast cancer, and colon cancer.

Laboratory studies have demonstrated that quercetin treatment of prostate cancer cells results in decreased cell proliferation and viability. It was demonstrated that quercetin promotes prostate cancer cell apoptosis (cell death) by down-regulating the levels of heat shock protein (Hsp) 90. Quercetin inhibits growth in prostate cancer cells while exerting no quantifiable effect on normal prostate cells.

Results from other studies indicate that apple peels phytochemicals have potent antioxidant activities, and may be partially responsible for the cancer prevention activities of whole apples. In other research conducted at Sammons Cancer Center, Dallas, it was found that the annurca variety of apple from southern Italy was rich in polyphenols associated with cancer prevention properties. Incidences of colon cancer are lower in southern Italy than anywhere else in the western world.

Weight Loss

Regular consumption of apples can promote healthy weight loss.

Results from a clinical trial conducted involving forty-nine women indicated that energy densities of fruits could help to promote weight loss over time.In a study of overweight women, weight loss was associated with a diet supplemented with 3 apples a day.

The high fiber content of apples is also of great benefit to the bowels. A 5-ounce apple can supply the body with more than 3 grams of fiber, 10 percent of the daily-recommended intake. The fiber in apples will be beneficial for losing weight, and the fructose will help to stabilize blood sugar levels. Apple polyphenols have demonstrated the ability to regulate fat metabolism.

Glycemic Index of Apples

In a study to determine the estimated glycemic index of various foods, it was concluded that apples have a low GI of 40.

Anti-inflammatory

In an in vitro study at the Boston University School of Medicine, it was concluded that the flavonoid quercetin, which is present in apples, has anti-inflammatory activity.
References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
4. Fini L, Selgrad M, Fogliano V, Graziani G, Romano M, Hotchkiss E, Daoud YA, De Vol EB, Boland CR, Ricciardiello L. Annurca apple polyphenols have potent demethylating activity and can reactivate silenced tumor suppressor genes in colorectal cancer cells. J Nutr. 2007 Dec;137(12):2622-8. PMID: 18029474.
5. Shaik YB, Castellani ML, Perrella A, Conti F, Salini V, Tete S, Madhappan B, Vecchiet J, De Lutiis MA, Caraffa A, Cerulli G. Role of quercetin (a natural herbal compound) in allergy and inflammation. J Biol Regul Homeost Agents. 2006 Jul-Dec;20(3-4):47-52. PMID: 18187018.
6. Conceição de Oliveira M, Sichieri R, Sanchez Moura A. Weight loss associated with a daily intake of three apples or three pears among overweight women. Nutrition. 2003 Mar;19(3):253-6. PMID: 12620529.
7. He X, Liu RH. Phytochemicals of Apple Peels: Isolation, Structure Elucidation, and Their Antiproliferative and Antioxidant Activities. J Agric Food Chem. 2008 Oct 2. J Agric Food Chem. PMID: 18828600.
8. Aalinkeel R, Bindukumar B, Reynolds JL, Sykes DE, Mahajan SD, Chadha KC, Schwartz SA. The dietary bioflavonoid, quercetin, selectively induces apoptosis of prostate cancer cells by down-regulating the expression of heat shock protein 90. Prostate. 2008 Aug 25. PMID: 18726985.
9. de Oliveira MC, Sichieri R, Venturim Mozzer R. A low-energy-dense diet adding fruit reduces weight and energy intake in women. Appetite. 2008 Sep;51(2):291-5. Epub 2008 Mar 7. PMID: 18439712.

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