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Quotes

Let food be thy medicine and medicine be thy food

Hippocrates
Why an Apple a Day?

apples

The origin of the apple tree is believed to be Europe and Asia, and today there are now more than 7000 varieties available worldwide.

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.


Health Benefits of Apples

  • Nutrients
    Apples are an excellent source of vitamin C and dietary fiber. They are a good source of potassium.
  • Glycemic Index (GI)
    In a study to determine the estimated GI of various foods, it was concluded that apples have a low GI of 40.
  • Antioxidants
    Flavanoids found in apples and other fruit and vegetables are known for their antioxidant activity, antioxidants neutralize free radicals which cause cell damage.
  • 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.
  • Cancer
    Quercitin was also found to display unique anticancer properties with the ability to inhibit the growth of certain malignant cells. Results from other studies indicate that apple peels may be partially responsible for the anticancer 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 anticancer properties. Incidences of intestinal cancers are lower in southern Italy than anywhere else in the western world.
  • Heart disease
    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.
  • Cholesterol
    In a study on moderately obese male and female subjects, polyphenols extracted from apples significantly decreased total cholesterol and LDL-cholesterol levels. Apples are also high in pectin, a soluble fiber with the ability to lower cholesterol levels, and it has been demonstrated that an apple a day lowered cholesterol levels by up to 16 percent.
  • Dietary fiber
     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.
  • Weight loss
     In a study of 411 overweight women, weight loss was associated with a diet supplemented with 3 apples a day.

Nutrient Values of Raw Apples per 100g
Calories
52kcal
Energy Value
218kj
Total Fat
0.17g
Carbohydrates
13.81g
Sugars
10.39g
Dietary Fiber
2.4g
Protein
0.26g
Sodium
1mg
Zinc
0.04mg
Potassium
107mg
Niacin
0.091mg
Magnesium
5mg
Copper
0.027mg
Calcium
6mg
Iron
0.12mg
Vitamin E
0.18mg
Vitamin C
4.6mg
Vitamin B6
0.041mg
Vit. B1 (Thiamine)
0.017mg
Vit. B2 (Riboflavin)
0.026mg

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.
 
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