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The Benefits of an Apple a Day
How an old adage may have some truth
by Michelle Gibeault Traub, R.D.
We’ve all heard “an apple a day keeps the doctor away.” But, could that actually be true? Believe it or not, there is strong evidence to support the old saying. And, with apple picking season upon us, now is a great time to cash in on the many health benefits of this classic fruit.
Eat Apples – Eliminate Asthma?
According to numerous reports, eating apples reduces a person’s risk for developing asthma. In one of the latest studies, researchers found that pregnant women who ate more than four apples per week during their pregnancy had children who were less likely to develop problems with asthma or wheezing1.Previous studies have also associated apple consumption with reduced incidence of heart disease, lung cancer, and diabetes2.
The Antioxidant Effect
You’ve heard about the power of antioxidants before in a previous “circle of health” article (See “ORAC Tells Us What is Heart Smart”). Similar to Adora Calcium in Dark Chocolate, apples are loaded with a specific antioxidant called epicatechin that helps to improve blood flow. In addition, apples contain another helpful substance called quercetin3. Quercetin helps to reduce inflammation in the body, which is likely why it helps with breathing conditions like asthma. Likewise, quercetin calms the body’s histamine response making it helpful in relieving allergy symptoms4.
Fiber Times Two
Apples are also a great source of both types of dietary fiber – soluble and insoluble. The peel of an apple is insoluble, which means it does not fully break down in the digestive tract, therefore helping with bowel regularity and reducing the risks for colon cancer. The inner “meat” of an apple provides pectin which is a kind of soluble fiber that has been shown to help lower cholesterol, maintain blood sugar, and provide a feeling of fullness. An apple’s ability to keep hunger at bay has made it a staple in many diet plans.
A Word of Caution
While apples are clearly full of many wonderful health benefits, it is important to mention that apples have been shown to harbor pesticide residue in their skin. For that reason, many health officials advocate opting for apples that are labeled as “organic” or grown on local orchards where you are sure pesticide use is kept to a minimum.
Adding Apples to Your Day
With all of the different varieties of apples available, it is easy to simply pop an apple in your lunch bag for a quick and easy snack. But, that same routine could get boring pretty quickly. Here are some other suggestions:
- Try one of the many varieties of flavored apple sauce (“Mott’s Healthy Harvest - Granny Smith, No Sugar Added” is my favorite!)
- Add chopped apples to granola or oatmeal
- Dip apple slices in a few tablespoons of natural peanut butter or caramel sauce
- Make a Super Easy Apple Crisp.
References
- S M Willers, et al. Maternal food consumption during pregnancy and asthma, respiratory and atopic symptoms in 5-year-old children. Published Online First: 27 March 2007. Thorax 2007;62:772-778 LINK
- Jeanelle Boyer and Rui Hai Liu. Apple phytochemicals and their health benefits, Nutr J. 2004; Nutrition Journal Review. LINK to PDF
- Favor Foods with Flavanoids, American Institute for Cancer Research NEWSLETTER, Fall 2007, Issue 97, p 6-7.
- Quercetin. University of Maryland Medical Center Web site retrieved 9/20/07 LINK
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Published by circle of health (formerly nw | health and bone)
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circle of health does not provide medical advice, diagnosis or treatment. circle of health compiles information from a variety of public sources to provide individuals with the tools to actively and naturally promote bone health and other related women's health issues. We encourage the broad use of the web to provide additional information. Consult your physician or other health professional in regard to specific medical conditions. |
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