Apples along with their relatives; peaches, almonds, pears, raspberries, plums, cherries and apricots, are from the Rose family of plants. Today there are over 7000 varieties of apples to choose from, many of which are hybrids of two or more varieties. There is a fantastic website where you can look up every variety of apple to find out more information. They also promote orchards all around the world, including local organic orchards in BC.
Apples are full of many nutrients that support the health of our bodies. Much of the research on apples focuses specifically on apple polyphenols and how they affect disease and promote health.
WHY ARE APPLES GOOD FOR MY HEALTH?
Most people already know that apples are good for you because of their fiber and vitamin C content, however these two factors actually play a very small role in the nutrient value of apples. As we mentioned before about the research around polyphenols, these are important phytonutrients in a whole food matrix. Polyphenols act as antioxidants in the body and occur naturally in many plants, including apples.
The three most prevalent polyphenols in apples are:
- Quercetin - found mainly in the skin of the fruit. Known as a natural vasodilator and blood thinner, to reduce LDL oxidation, is anti-histaminic (helps to relieve allergy symptoms) and helps to slow the breakdown of simple sugars in our bloodstream, balancing blood sugar
- Anthocyanins - make up the red pigment found in the apple skin. Known for having an anti-inflammatory effect.
- Chlorogenic Acid - is phenolic acid found in skin and pulp of apples. Reduce LDL oxidation.
With the research on polyphenols we are able to determine how eating apples can improve our health.
- Supports heart health by reducing oxidation of fat cell membranes and LDL oxidation, both of which are risk factors for atherosclerosis (hardening and clogging of arterial wall).
- Anti cancer: Studies are also showing the antioxidant nutrients contained in apples reduce the risk of lung, colon and breast cancer
- Asthma: Research is showing that the anti oxidant and anti-inflammatory benefits of apples help reduce the risk of asthma
- Blood Sugar Regulation: the polyphenols in apples help to stabilize blood sugar by; slowing down carbohydrate digestion, increasing insulin secretion, reducing glucose absorption
Remember that it is important to treat apples delicately because the polyphenols are sensitive to damage from bruising and cutting. Apples can be eaten raw or cooked, juiced or pureed. When selecting apples, make sure to buy organic ones. As outlined in the Pesticides article, apples are top of the Dirty Dozen list of foods sprayed with the most chemicals.
See the recipes section for savory and sweet ideas to include apples into your meals.
References
- www.whfoods.com
- Boyer, J. and Liu, R. (2004) Apple phytochemicals and their health benefits. Nutr. J. 3, 5.
- http://www.ewg.org/foodnews/summary/
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