Apple

Apple

The old adage, “An apple a day keeps the doctor away” may have more than a bit of truth to it. Apples contain an abundance of vitamins, minerals, and powerful polyphenols that have been linked to a host of health benefits. Apple polyphenols are bundled with many healthy phytochemicals in the skin of apples. The amount varies according to the variety of apple, how it’s grown, and the age of maturity and ripening at harvest. Since it’s impossible for the average person to test every apple for apple polyphenols, the best way to benefit from these important nutrients is to eat a variety of fresh, unprocessed fruits and vegetables daily or to obtain apple polyphenols from standardized extracts of apples.

Benefits of Apple

Groundbreaking research on apple polyphenols has shown them to fight a host of diseases of aging and aid in biological processes that are associated with better health. Among its many health benefits are the following:

Prevents and Treats Alzheimer’s Disease (AD)

AD is a chronic neurodegenerative disease that causes problems with memory, thinking skills, and behavior. Studies have shown that higher intake of polyphenols from apples can significantly reduce the incidence of AD by preventing damage to brain cells and nerves.[1-2] Aside from reducing AD risk, one study found that individuals with moderate-to-severe AD who consumed 8-oz of apple juice daily for 1 month, experienced improvement in behavioral and psychotic symptoms.[3]

Reduces Cancer Risk

A hospital-based, case-control study published in 2005 studied the effect of apple intake on various cancer types.[4] The study included over 6000 participants from various regions in Italy. Interestingly, the researchers found that consuming one or more medium-sized apples (166 g/d) was associated with a significant cancer risk reduction at several sites, including mouth and pharynx (18%), esophagus (22%), colorectal (30%), larynx (41%), breast (24%), and ovary (24%).

Prevents Cardiovascular Disease

There is strong scientific evidence that apple phytochemicals exert cardioprotective effects. For instance, one study found that Finnish women who consumed more than 71 grams of apple per day experienced a 43% reduction in heart disease-related deaths compared to women who did not eat apples.[5] This finding suggests that daily apple intake has beneficial effect on heart health.

Prevents Asthma

A new report from the Cancer and Nutrition trial provided evidence of a strong association between higher apple intake and reduced asthma prevalence in a sample of 68,535 adult women.[6] Researchers found that women in the highest quartile of apple intake had a significantly lower incidence of asthma compared to those in the lowest quartile. Apple intake of more than 31.2 grams per day was associated with a 10% risk reduction.

Lowers Diabetes Risk

People who are at high risk of developing diabetes can benefit from eating apples. In a large ongoing trial, the Women’s Health Study, researchers found that consumption of 2–6 apples/wk or 1 apple/d was associated with a 27-28% reduction in the risk of type 2 diabetes.[7]

Helps Lose Weight

Current guidelines on weight loss recommend daily consumption of foods that are loaded with fiber and low in energy density. Based on this premise, one high quality study was conducted in Brazil on 49 overweight women with abnormally elevated cholesterol levels to assess the benefits of fruit intake on body weight.[8] Researchers found that the addition of apples resulted in a significant weight loss of 1.32 kg after 10 weeks.

Maintains Strong Bones

One study found that healthy female participants (19–50 years old) who consumed 311 g of unpeeled apple had stronger bones compared to those who didn’t eat apples.[9] An analysis of urinary samples collected after consuming apples demonstrated that the meal reduced calcium loss in these women, suggesting that higher dietary intake of apples can help slow down age-related bone loss.

Prevents Gastric Ulcer

One laboratory study found that apple phytochemicals could be protective against gastric ulcer.[10] According to the study, carotenoid extracts from apple peel were effective against H. pylori, a type of bacteria that cause ulcers or sores in the stomach and intestines.

Improves Sexual Function

Apple consumption is related to better sexual quality of life in young women, according to a 2014 study.[11] Seven hundred and thirty-one women were enrolled in the study and were asked to complete the Female Sexual Function Index (FSFI) and report on their amount of daily apple consumption. Researchers found that women who consume apples regularly had better scores on FSFI, which is indicative of improved sexual function.

References:

1. Dai Q, Borenstein AR, Wu Y, Jackson JC, Larson EB. Fruit and Vegetable Juices and Alzheimer’s Disease: The Kame Project. The American journal of medicine. 2006;119(9):751-759. doi:10.1016/j.amjmed.2006.03.045.
2. Hyson DA. A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health. Advances in Nutrition. 2011;2(5):408-420. doi:10.3945/an.111.000513.
3. Remington R, Chan A, Lepore A, Kotlya E, Shea TB. Apple juice improved behavioral but not cognitive symptoms in moderate-to-late stage Alzheimer’s disease in an open-label pilot study. American journal of Alzheimer’s disease and other dementias. 2010; 25(4):367-71.
4. Gallus S, Talamini R, Giacosa A, Montella M, Ramazzotti V, Franceschi S, Negri E, La Vecchia C. Does an apple a day keep the oncologist away? Ann Oncol. 2005;16:1841–4.
5. Boyer J, Liu R. Apple phytochemicals and their health benefits. Nutr J. 2004;3:5.
6. Romieu I, Varraso R, Avenel V, Leynaert B, Kauffmann F, Clavel-Chapelon F. Fruit and vegetable intakes and asthma in the E3N study. Thorax. 2006;61:209–15.
7. Song Y, Manson J, Buring J, Sesson H, Lin S. Associations of dietary flavonoids with risk of type 2 diabetes, and markers of insulin resistance and systemic inflammation in women: a prospective and cross-sectional analysis. J Am Coll Nutr. 2005;24:376–84.
8. Conceição de Oliveira M, Sichieri R, Moura A. Weight loss associated with a daily intake of three apples or three pears among overweight women. Nutrition. 2003;19:253–6.
9. Bell JA, Whiting SJ. Effect of fruit on net acid and urinary calcium excretion in an acute feeding trial of women. Nutrition. 2004;20:492–3.
10. Molnár P, Kawase M, Satoh K, Sohara Y, Tanaka T, Tani S, Sakagami H, Nakashima H, Motohashi N, Gyémánt N, et al. Biological activity of carotenoids in red paprika, Valencia orange and Golden delicious apple. Phytother Res. 2005;19:700–7.
11. Cai T, Gacci M, Mattivi F. Apple consumption is related to better sexual quality of life in young women. Archives of gynecology and obstetrics. 2014; 290(1):93-8.