Not just an old wives' tale, an apple a day really may keep the doctor away. The fact that they transport well and can be eaten by hand make apples an excellent snack choice. Along with taste and ease, apples are loaded with compounds that make them rich with health benefits as well.
Reduced Risk of Cancer
Apples have the ability to reduce the risk of several cancers, according to a report published in the 2004 issue of "Nutrition Journal." Written by Jeanelle Boyer and Rui Hai Liu from Cornell University, the report states that the high flavonoid content, or plant compounds, found in apples were associated with a reduced risk of cancers such as lung cancer and epithelial cancer. Epithelial cancer occurs in epithelial cells, which are found in the skin and in the linings of the body, such as the ovaries, esophagus and the abdominal cavity, according to CancerResearch UK. To maximize an apple's anticancer benefits, be sure to eat the skin. Researchers at the University of Wisconsin tested the effects of compounds in apple peels against cancer cells. Written by Shannon Reagan-Shaw and published in the May 2010 issue of "Nutrition and Cancer," the study shows that apple peels are exceptionally high in antioxidants which help fight cancer cells by reducing their ability to survive, grow and spread. The types of cancer tested were breast and prostate cancer.
Reduced Risk of Heart Disease
Heart disease is the number one cause of death and a major cause of disability in the United States, according to the National Institutes of Health. A narrowing and hardening of the blood vessels and arteries, called coronary artery disease, is a major precursor to heart disease. Making lifestyle changes that include exercise, quitting smoking, lowering blood pressure and cholesterol is the best method of prevention. Eating a sensible low fat diet, high in fruits and vegetables, can contribute to a reduced risk of heart disease. Eating an apple a day is part of a sensible nutritional program for prevention. When researchers from Exponent, Inc., a research firm in Washington, D.C. examined several foods to find those that could help reduce death from heart disease, apples ended up on their list. The study, published in the March 2007 issue of "The American Journal of Clinical Nutrition," written by Pamela J. Mink, found that apples have a high flavonoid content, and an intake of foods rich in flavonoids, including apples, reduced the risk of death from coronary heart disease or cardiovascular disease.
The Linus Pauling Institute (LPI) explains that flavonoids are compounds made in plants that have high antioxidant properties and are associated with reduced risk of several diseases. LPI also notes that flavonoid supplements are not known to have the same benefits as flavonoid rich foods so eating a fresh apple, instead of flavonoid or apple extract, may confer more benefits.
Promotes Weight Loss
Eating an apple a day can also help you lose weight, especially if eaten before a meal according to a study published in the April 2009 issue of "Appetite." In this study researchers J.E. Flood-Obbagy and B.J. Rolls, from Pennsylvania State University, found that subjects who ate a whole apple 15 minutes before a meal had reduced calorie intake and ate less overall than those who consumed apple juice or applesauce.
Before eating an apple be sure to wash it first. Pesticides and germs can remain on the skin and should be washed off prior to consumption.
References
- Nutrition Journal: Apple Phytochemicals And Their Health Benefits
- Cancer Research UK: Types of Cells and Cancer
- PubMed: Nutrition and Cancer: Antiproliferative Effects of Apple Peel Extract Against Cancer Cells
- National Institutes of Health: Heart Disease
- PubMed: American Journal of Clinical Nutrition: Flavonoid Intake and Cardiovascular Disease Mortality
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