Apples

The apple is actually a member of the Rose family, which may seem strange until we remember that roses make rose hips, which are fruits similar to the apple. Other fruits in the same family include apricots, plums, cherries, peaches, pears and raspberries.

HEALTH BENEFITS

There is truth to that old phrase, “An apple a day keeps the doctor away.” Apples are immune boosting, anti-inflammatory, disease preventing, hydrating, cleansing, highly alkaline, and full of antioxidants. 

DRAMATICALLY LOWERS THE RISK OF STROKE

The antioxidants in apples decrease oxidation of cell membrane fats. This benefit is especially important for our cardiovascular system since oxidation of fat (lipid peroxidation) in the membranes of cells that line our blood vessels is a primary risk factor for clogging of the arteries (atherosclerosis) and other cardiovascular problems. The cardiovascular benefits of apples are well-documented in research, and they are closely associated with decreasing total cholesterol and LDL-cholesterol.

ANTI CANCER

Studies show that a daily intake of apples helps prevent colon, liver, prostate and breast cancer. But when it comes to lung cancer, studies find that the benefits stand out. Researchers aren’t certain why apples are so closely associated with reduction of lung cancer risk. Their antioxidant and anti-inflammatory benefits are definitely involved here, but they don’t fully explain why apples are such a standout in this health benefit area. We look forward to future research that will help shed light on this unique capacity in apples.

PREVENT ASTHMA

Multiple studies have shown apple intake to be associated with decreased risk of asthma, to the surprise of health researchers. In one study, apples showed better risk reduction for asthma than other fruit-plus-vegetable intake combined. Just like the anti-cancer benefits of apples, apples’ anti-asthma benefits are associated with the antioxidant and anti-inflammatory nutrients found in this fruit. 

CLEANSING AND DETOXIFYING

Apples contain pectin which is a gel-like fiber that can prevent the putrefaction of protein in the digestive tract. Pectin works like an intestinal broom to clean and sweep out debris from the colon. This is particularly beneficial for those who suffer from constipation. Apple pectin has also been shown to bind with radioactive residues and toxic heavy metals such as lead and mercury and safely remove them from the body. 

Apples support our main detoxifying organ, the liver. They contain malic acid and tartaric acid which help remove toxins from the liver and gallbladder. 

WEIGHTLOSS

Another benefit of apple pectin is that it can limits the amount of fat our adipose cells can absorb by building a barrier that naturally controls the buildup of fat in the body making apples a great choice for any weight loss program. 

HYDRATING

Apple’s Amazing Polyphenols are thirst quenching on a cellular level. 

DESCRIPTION

The apple tree, which originally came from Eastern Europe and southwestern Asia, has spread to most temperate regions of the world. Over the centuries, many hybrids and cultivars have been developed, giving us the 7,000 varieties of apples in the market today. 

Red and Golden Delicious are among the sweetest apples. Braeburn and Fuji apples are slightly tart, and Gravenstein, Pippin, and Granny Smith apples are the most tart. Tart apples, which retain their texture best during cooking, and are therefore often preferred for cooked desserts like apple pie, while Delicious apples and other sweeter varieties like Braeburn and Fuji are usually eaten raw. 

Apples can be stored for relatively long (3-4 months) periods of time. Cold storage at low refrigerator temperatures (35-40F/2-4C) is able to help minimize loss of nutrients. In addition, it’s helpful to maintain some moisture in the cold storage area, for example, by inclusion of damp cloth in the crisper bin of a refrigerator. Over a period of time involving months, there is loss of total polyphenols from apples, including both flavonoid and non-flavonoid polyphenols. However, valuable amounts of polyphenols (and all other nutrients) remain. In some food traditions, cold storage of apples over the winter months is still counted on as a key part of dietary nourishment from fruits.

You’ve no doubt heard the saying, “one bad apple can spoil the whole bunch.” Well, research studies agree. An apple that has been bruised from being dropped (or that has been damaged in some other way) will start to release unusual amounts of ethylene gas. This ethylene gas can pose a risk to other apples that have not been damaged and greatly decrease their shelf life. For this reason, it’s important to handle apples with tender loving care, and also to remove any damaged apples from groups of apples stored in bulk.

TIPS FOR PREPARING AND COOKING

The skin of the apple is unusually rich in nutrients, and even if the recipe you’ve chosen requires peeled apples, consider leaving the skins on to receive the unique benefits found in the skins. Ideally, of course, choose organic apples to avoid problems related to pesticide residues and other contaminants on the skins. 

To prevent browning when slicing apples for a recipe, simply put the slices in a bowl of cold water to which a spoonful of lemon juice has been added. For use in future recipes, sliced apples freeze well in plastic bags or containers.

There is a huge difference in nutrition of processed apple juice versus home made apple juice. We’ve seen recent studies where only 10% of the flavonols and 3% of the catechins from the original apples remained present in the processed apple juice, Even chlorogenic acid (one of the more stable polyphenols in apples) tends to be decreased by at least 50% during the processing of whole apples into juice. Commercial apple juices are typically either “clear” or “cloudy.” Clear apple juices have the vast majority of the apple pomace (pulpy apple solids) removed. Cloudy apple juices typically retain some of these pulpy solids because even though the pulpy solids have been removed from the juice through pressing and filtering, they are added back in at some designated level. For this reason, when purchasing apple juice, choose cloudy juice if available.

APPLES AND PESTICIDE RESIDUE

According to the Environmental Working Group’s 2014 report “Shopper’s Guide to Pesticides,” conventionally grown apples are among the top 12 fruits and vegetables on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of apples unless they are grown organically.

If you do buy non-organic apples, you may want to ask your grocer about the kind of wax used to protect the apple’s surface during storage or shipping. Carnauba wax (from the carnauba palm tree), beeswax, and shellac (from the lac beetle) are preferable to petroleum-based waxes, which contain solvent residues or wood resins.

 

Apple, fresh
1.00 medium
182.00 grams

Calories: 95
GI: low

NutrientAmountDRI/DV
(%)Nutrient
DensityWorld’s Healthiest
Foods Ratingfiber4.37 g173.3goodvitamin C8.37 mg112.1goodWorld’s Healthiest
Foods RatingRuleexcellentDRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%very goodDRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%goodDRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Apples

References

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