Is an Apple a Day Really OK?

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Is an Apple a Day Really OK?

Copyright 2005

Young or old, there is probably a good chance that at some

time in your life you have heard the phrase “An apple a day

keeps the doctor away”. Is there any substance to this

claim? Or, is it just a cute little saying that has managed

to linger in our modern vocabulary?

What are Flavonoids?

In fact, Apples and other fruits have been shown to have

health benefits primarily attributed to the antioxidant

flavonoids they contain. Flavonoids are compounds that help

protect various plants from pathogens, ultraviolet light,

and other stress factors. Flavonoids are also responsible

for the deep rich colors of many fruits.

What are Antioxidants?

A particular flavonoid that is found in apples is

polyphenols. Polyphenols are phytochemicals that act like

astringents and are the major source of antioxidants in

apples.  Antioxidants are a group of chemicals that help to

neutralize a group of molecules called free radicals.

Free radicals, nasty little varmints that can damage cells

and tissues, appear to play a part in the onset of heart

disease and prostate, colon and other cancers.

So, what does all this science talk actually mean? Well, a

recent Canadian study has confirmed that apples just might

help keep the doctor away. But some apples may do a better

job than others. 

According to the Canadian researchers some apples did pack

more of a disease fighting punch than other apples in the

study. Red Delicious came out on top with the most

antioxidant activity of any variety. From highest to

lowest the order of antioxidant activity in apples was as

follows:

Red Delicious

McIntosh

Cortland

Northern Spy

Ida Red

Golden Delicious

Mutsu

Empire

As this was a Canadian study, some of the apples that are

more popular in the United States were not included.

Popular varieties that were not in the test group included

Gala apples, Granny , , York, Stayman and

Rome. However, I believe it would be safe to assume that

these varieties also carry levels of antioxidants. The

Canadian researchers also found that antioxidants were five

times more prevalent in the apple skin than the actual

flesh. So, wash but don’t peel before you eat.

In addition to the Canadian study, three recent studies by

research teams at Cornell University in New York offer a

few other great reasons to make apples part of your regular

diet:

Alzheimer’s disease - In a study done on rats, antioxidants

found to be abundant in apples seemed to protect brain

cells against oxidative stress. This is a tissue damaging

process that has been linked with Alzheimer’s and other

brain degenerative disorders.

Heart Disease - Some antioxidants found in apples could

possibly lower the “bad” form of cholesterol. The process

of lowering this cholesterol is similar to the mechanism

that statin drugs use to help lower your LDL (low density

lipoprotein).

Breast Cancer – Rats exposed to cancer causing agents and

then given the human equivalent of one, three and six

apples a day respectively over six months were up to 44

percent less likely to develop breast tumors.

What’s the moral to this story? Fruits and vegetables CAN

help keep the doctor away. There may be fruits with higher

levels of antioxidants but in terms of fruit popularity,

apples are second only to bananas.   Don’t wait any longer,

go grab your favorite apple and start getting healthy!

About the Author:

Mike is a life long follower and proponent of the

fitness lifestyle. Mr. believes that being healthy

is a choice and includes not only a proper diet but total

fitness of the mind, body and soul. His column appears

weekly at http://www.ultimatehealthreport.com.