Do you remember the saying “An apple a day keeps the doctor away?”
It’s more than a myth! Health researchers continually find more health benefits associated with apples. Several studies suggest apple products and/or apples may provide a "whole-body" health benefit.
Childhood Asthma and Wheezing
In the past ten years, research findings suggest that the consumption of apples and apple juice may have a protective effect against the development of childhood asthma and wheezing symptoms. A study from London’s National Heart and Lung Institute looked at both the fruit consumption and wheezing frequency of over 2,600 school-aged children. Researchers observed that consumption of apple juice from concentrate was associated with an improvement of wheezing when drinking one or more glasses day (compared to less than once a month).1
Another study from the Netherlands discovered that women who ate apples during pregnancy could potentially reduce the risk of their children developing asthma and allergic disease.2
While further research is needed to confirm this connection, researchers think that the rich source of antioxidants found in apples and apple juice, namely flavonoids, may be the factor in protecting lung function in kids. This is yet another reason to consider apples and apple juice as part of your family’s healthy routine. -Deanna Segrave-Daly, RD, LDN
1B.J. Okoko, et al, Childhood asthma and fruit consumption. Eur Respir J 29(2007), 1161-1168.
2S.M. Willers, et al, Maternal food consumption during pregnancy and asthma, respiratory and atopic symptoms in 5-year-old children. Thorax 62(2007), 773-779.
Ante Up Your Antioxidants With Apples
Did you know apples can be considered one of the healthiest fruits around? One main reason is that apple beverages and apples, especially those with the peel left intact, are rich in antioxidants - specifically flavonoids. These compounds found naturally in plants
protect our bodies against cell damage. A volume of research has linked apples’ unique combination of antioxidants to reducing one’s risk for age-related cancers, heart disease and cognitive illnesses.
A literature review from Cornell University has summarized the current research on the health benefits from antioxidants found in apples1. Quercetin, catechin, phloridzin and chlorogenic acid are all phytonutrients abundant in apples that have very strong antioxidant activity and are tied to lowering cholesterol, inhibiting cancer cell growth and decreasing lipid oxidation, which is important for maintaining a healthy heart.
In the everyday diets of Americans, apples are one of the main sources of flavonoids. Because it is virtually impossible to duplicate the complexity and synergy of antioxidants and other nutrients found in foods, it’s always wiser (and tastier!) to get your apple antioxidants straight from the source – whole apples and 100% apple juice.
1Boyer, J and Liu, R.H. Apple phytochemicals and their health benefits. Nutr J. 2004 May 12:3:5.
Cancer Risk Management
Studies have shown that diets rich in fruits, like apples and apple products, may reduce the risk of some types of cancer:
- Breast Cancer
- Lung Cancer
- Prostate Cancer
- Ovarian Cancer
- Oral Cancer
- Pancreatic Cancer
- Digestive Cancers:
- Pharynx
- Esophagus
- Stomach
- Colon
- Rectum
Research suggests that phytonutrients and other components—found abundantly in apples—may act as protectors against such cancers by managing oxidative damage and cancer cell production, speeding the rate of cancer cell death, and suppressing tumor formation and growth.
Phytonutrients (pronounced “fight-o-nutrients”) are compounds found in fruits, vegetables, and other plants that researchers find have disease preventive and disease fighting properties.
Sources:
Johnson, I.T. Mutation Research/Fundamental & Molecular Mechanisms of Mutagenesis 2004; 551: 9-28
Nature 2000; 405: 903-904
Carcinogenesis 2005; 26(7): 1291-1295
pubs.acs.org/cgi-bin/abstract.cgi/jafcau/asap/abs/jf058010c
American Journal of Epidemiology, Volume 166, Issue 8, Pages 924-931; doi:10.1093/aje/kwm172
Annals of Oncology 2005 16(11):1841-1844; doi:10.1093/annonc/mdi361
Brain Health
Feeling forgetful lately? Adding an apple or a glass of apple juice to your daily routine may just keep your brain on track. Several studies have looked at the connection between apples and brain health in mice. Recently, researchers at the University of Massachusetts Lowell (UML) studied the effects of giving apple juice to mice with Alzheimer’s-like conditions. Their findings showed in one month, the mice on a diet including apple juice had improved brain function when tested in a maze. The researchers believe antioxidants found in apples helped to prevent the decline in the mice’s levels of acetylcholine – which is vital for communication between brain nerve cells.
The study concluded that eating more antioxidant-rich foods, like apples and apple products, could help prevent a decline in memory and brain function. Next steps will be to confirm this theory in humans and long-term studies. In the meantime, an apple today may keep you from forgetting your doctor’s appointment tomorrow! Deanna Segrave-Daly, RD, LDN
Source: A. Chan, V. Graves and T.B. Shea, Apple juice concentrate maintains acetylcholine levels following dietary compromise. J Alz Dis 9(2006), 287-291.
Heart Health
Can an apple a day keep the cardiologist away? It appears that both the antioxidants and fiber found in apples may lower your risk for developing or even dying from heart disease. Several studies have looked at the effect of flavonoids - antioxidants found in fruits and vegetables that are linked to reducing the oxidation of LDL cholesterol. One study in the American Journal of Clinical Nutrition analyzed the eating habits and flavonoid intake of over 34,000 postmenopausal women. Results showed increased consumption of flavonoid-rich apples, pears and red wine was associated with the lowest risk for mortality from coronary heart disease and cardiovascular disease compared to other plant based foods2.
In another report,
U.S.
researchers reviewed data from 10 studies looking at the fiber intake of over 336,000 men and women during a 6 - 10 year period3. They concluded that for each 10 grams of dietary fiber consumed daily, the risk of coronary heart disease decreased as much as 27%. Fruit and cereal fiber appeared to be the most protective. With the skin, a medium sized apple contains 5 grams of fiber – an easy and tasty way to help you get towards the recommended 25+grams a day.
2Mink, P. et al. Flavonoid intake and cardiovascular disease mortality: a prospective study in postmenopausal women. AM J Clin Nutr 2007 (85) 895-909.
3Pereira, M. et al. Dietary fiber and risk of coronary heart disease. Arch int Med 2004 (164) 4: 370-376.
Fruit Juice and Obesity Myth
Recent studies suggest that there is no connection between 100% Fruit Juice intake and obesity in children. In fact, studies show that children who drink 100% Juice had a better, overall healthier diet than those that did not drink 100% Juice.
There is a misconception that juice contains added sugar; but 100% Fruit Juice contains naturally occurring fruit sugars – meaning sugar that comes from the fruit itself. 100% Juice does not contain added sugars or high fructose corn syrup. Plus, 100% Fruit Juice, in particular 100% Apple Juice, contains important phytonutrients that are beneficial to health.
Source: Arch Pediatr Adolesc Med.2008; 162: 557-565
Visit our Fruit Servings section for more information on how you can get more apples into your diet.