The age-old adage, “an apple a day keeps the doctor away,” traces its origins to a Welsh proverb from 1866: “Eat an apple on going to bed and you’ll keep the doctor from earning his bread!” While this saying has been passed down through generations, modern science is revealing the profound truths hidden within this simple phrase.
Apples, a staple in many diets worldwide, are associated with a reduced risk of several chronic diseases, including cancer, diabetes, and heart disease[1]. These fruits are a treasure trove of nutrients – rich in fibre, vitamins, and notably, flavonoids. These flavonoids, primarily found in apple skins, are produced by plants as a defence mechanism against stressors like sunlight and disease. When we consume these flavonoids, our bodies can reap similar protective benefits[1].
One of the remarkable ways flavonoids benefit us is by boosting the production of nitric oxide, a molecule known to regulate blood pressure and maintain the health of our blood vessels[1]. Dr. Catherine Bondonno's research at Edith Cowan University in Western Australia has shown that consuming apples, especially with the skin on, can lead to improved blood vessel health and reduced blood pressure within hours of intake[1].
Moreover, a study from the University of Reading demonstrated that consuming two apples daily could positively affect cholesterol levels. Participants with slightly elevated cholesterol who ate two apples daily for eight weeks experienced a significant reduction in their cholesterol levels. Notably, apple juice did not yield the same results[2].
While flavonoids have garnered much attention, the fibre in apples plays an equally crucial role in our health. This fibre, particularly the insoluble type, aids in digestion and can change how our gut processes the flavonoids. As Dr. Bondonno explains, the fibre reduces flavonoid absorption in the small intestine, allowing more to reach the large intestine where they're broken down by gut bacteria[1].
Both flavonoids and fibre have been shown to increase the quantity of beneficial bacteria in our gut while reducing harmful ones. The pectin in apples acts as a "prebiotic," nourishing health-promoting bacteria like Lactobacilli and Bifidobacteria. These bacteria can combat inflammation and ward off disease-causing organisms[1].
While the flavonoids and fibre in apples work in tandem to support our digestive system, these are just the tip of the iceberg. Apples offer a plethora of other health benefits that extend beyond digestion.
Beyond their delicious taste and crisp texture, apples offer a wide range of health benefits including:
Weight Management: Apples, being rich in dietary fibre and low in calories, can promote feelings of fullness, aiding in weight management[3].
Digestive Health: The fibre in apples supports bowel regularity and overall digestive health[3].
Bone Health: Apples contain boron, which strengthens bones and supports brain health[3].
Asthma Prevention: Some studies suggest that the antioxidants in apples might help reduce the risk of asthma[3].
Improved Immunity: Apples are a good source of vitamin C, bolstering the body's natural defences[3].
Dental Care: Chewing apples can stimulate saliva production, potentially reducing tooth decay[3].
Reduced Risk of Stroke: High consumption of white fruits, including apples, has been linked to a 52% reduced risk of stroke[3].
Neuroprotection: The antioxidants in apples may reduce the risk of neurodegenerative diseases like Alzheimer's[3].
Blood Sugar Regulation:Apples' polyphenols can help stabilise blood sugar levels[3].
Dr. Bondonno's study, which tracked over 1,400 Australian women for 15 years, found that consuming just one apple daily was linked to a 35% reduced risk of mortality. This simple act of eating an apple can bolster gut health, support cardiovascular function, and even enhance cerebral blood flow[1].
While the colour of an apple, be it deep purple or pink, might indicate its anthocyanin content, it's challenging to determine its flavonoid content based solely on hue. However, studies have pinpointed varieties like the Pink Lady and Golden Delicious as particularly rich in flavonoids.
And for those who love a warm apple dish, there's good news. Cooking apples doesn't diminish their beneficial flavonoid content, ensuring that whether you're munching on a raw apple or savouring one baked into a dessert, you're still reaping the health benefits.
In the vast spectrum of nature's offerings, apples stand out as a beacon of health and wellness. As we've delved into, their benefits span from bolstering cardiovascular health, aiding in digestion, to even potentially reducing the risk of neurodegenerative diseases.
These aren't just fruits; they're nature's multifaceted health capsules. As we journey through the maze of modern health advice, let's not forget the simple, timeless wisdom encapsulated in the act of biting into a crisp apple.
So, as you ponder your next snack or meal addition, remember the myriad benefits packed in this humble fruit. Embrace the apple, and let it be a daily reminder of the simple steps we can take towards a healthier, more vibrant life.
1. How many apples should I eat daily?
While even one apple can offer health benefits, studies have shown that consuming two apples daily can have pronounced effects on cholesterol levels.
2. Can I cook my apples and still get the benefits?
Yes, cooking doesn't reduce the beneficial flavonoid content in apples.
3. Is there a specific apple variety that's best for health?
While certain varieties like Pink Lady and Golden Delicious are known to be high in flavonoids, most apples offer significant health benefits.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
Reference:
[1] Bondonno, C. et al. "Apple intake is inversely associated with all-cause and disease-specific mortality in elderly women." Public Health Nutrition, 2016.
[2] "Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized controlled trial." American Journal of Clinical Nutrition, 2019.
[3] Hyson, D. A. "A comprehensive review of apples and apple components and their relationship to human health." Advances in Nutrition, 2011.
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