In a previous blog I recounted our recent trip to a local apple orchard. Despite my concerns about the farm’s pricing structure, we had a great time and left with more apples than we could possibly consume. In fact, if the saying “an apple a day keeps the doctor away” is really true I should be able to keep my daughter out of the pediatrician’s office until next summer.
Kidding aside, the health benefits associated with apples are serious business. Studies show eating apples can reduce a number of diseases. And with apple harvest season in full swing there’s no better time to add a few of the crunchy treats to your diet.
Researchers at the University of California at Davis recently published a report that found apples are an excellent source of antioxidants that neutralize free radicals and prevent cell damage. Another study done by the National Public Health Institute in Helsinki included 60,000 people and found those who ate the most apples were the least likely to develop certain diseases. The study also showed that significant apple consumption could lower a person’s risk of lung cancer by 60%; Type II diabetes by 27%; asthma by 45%; and heart disease by 25%. What’s more, researchers found the juicy red fruit contains flavonoids and phenolic acids that have antioxidant protection equal to consuming about 1500mg of Vitamin C. Flavonoids have been proven to prevent cholesterol from oxidizing and platelets from clumping, which reduces the incidence of heart disease. Likewise, doctors have found that flavonoids like quercetin help reduce asthma and lung cancer risk.
You might have noticed that I used the word “red” in describing the apples that contain the heart healthy flavonoids. It’s true that all apples have similar nutrient profiles and benefits, but Red Delicious, Rome Beauty, and Fuji apples contain the highest total phenolic and antioxidant activity. The good news is that you can obtain the aforementioned health benefits from apples regardless of how they are prepared (fresh, cooked, dried, etc.). Though when it comes to apple juice, doctors note that cloudy apple juice has higher antioxidants than clear juice. Also, leaving the skin on apples improves their cancer-fighting potency.
Food for thought as you contemplate your next trip to the apple orchard.
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