It’s true what they say… an apple a day keeps the doctor away! This old phrase still has merit! Apples are a delicious, thirst-quenching, health promoting sweet treat that are easy to eat “on the go”, no wonder they’re one of the most popular fruits around.
The nutrients are found in both the skin and the flesh of the apple. The real magic of an apples antioxidant powers, come from its phytochemicals and flavonoids.
Quercetin and epicatechin are flavonoids, which contain anti-inflammatory and anti-oxidant properties. Quercetin has been shown to promote apoptosis (programmed cell death) in breast cancer cells. Anthocyanins are another important flavonoid found in the skin of red apples giving them their rich color and triterpene is found in the apple peel. Triterpene has proven anti-tumor action has been shown to slow breast cancer cell growth.
The role of apples in the prevention of several different cancers has been studied for some time with the highest benefit being seen in breast cancer and colon cancer but the most significant discoveries has been its effect on lung cancer. Apples show a capacity to reduce lung cancer and slow its spread if it does develop. The exact reason for this is still not clear, but what a fabulous thing it is!
Apples are a wealth of vitamins, minerals and nutrients, including vitamin C, vitamin K, vitamin B6 and riboflavin, as well as minerals like potassium, manganese and magnesium. They are also a very good source of dietary fiber.
The many other health benefits of apples include improved digestion, better eye health, lower cholesterol, balanced blood sugar which helps manage diabetes. They are also helpful in treating anemia, they’re great for your teeth and gums and have been shown to speed up your metabolism and aid with weight loss.
A special note here about buying organic versus conventionally grown. Apples are #1 on the 2015 “not so hot” list of the Dirty Dozen. For those not familiar with this list, please check out the Environmental Working Group
. Please try to eat organic apples if possible. Even washing them doesn’t remove all the pesticides. Sadly, they’re not #1 on the list for no reason :(
Also when buying apples, be sure to pick the nice firm ones. If they already have wrinkly skin they have already lost most of their health benefits and nutritional value.
Apple Cranberry Walnut Salad
The perfect autumn salad from Tiffany at Crème de la Crumb www.lecremedelacrumb.com
Apple and Sweet Potato Bake
A perfect cozy dish for the season and starring another of my fav’s – the sweet potato! Apple and Sweet Potato Bake from Kristin at Live Simply www.livesimply.me
Apple Almond Energy Bites
I just had to include this super quick and easy snack from Melissa at My Whole Food Life www.mywholefoodlife.com
What’s your favorite variety of apple and how do you enjoy them? Share below.