An apple a day keeps the … ah, creditors away?
At least that’s what apple eaters say, pointing out that the health benefits of the simple apple go a long way in the support of preventive healthcare, which is more important than ever given the ungodly costs of medicines and hospitals.
And there have been a lot of apple eaters on this planet. In fact, anthropological research shows that apples have been part of the human experience since the beginning of human history. Apples originated in Kazakhstan, in Central Asia east of the Caspian Sea. In fact the capital of Kazakhstan, Alma Ata, means “full of apples.”
By 1500 B.C. apple seeds had been carried throughout Europe. The Greeks, Etruscans and Romans cultivated apples.
Now, nearly 8,000 varieties of apples have been identified globally. Some 2,500 different apple varieties are grown in the United States – a country that produces more than 220,000,000 bushels of apples annually.
And yet, there are even newer varieties being discovered and added to the long list of apples with names such as McIntosh, Empire, Rome, Spartan, Gala, Fuji, Granny Smith, Fuji, Honeycrisp and Cortland.
People do like their apples.
The most popular apple is Red Delicious, introduced in Iowa in the 1880s. Red Delicious may also be the most nutritious apple, according to numerous studies.
Research suggests that red-skinned apples such as Red Delicious apples have more anthocyanidins than other varieties. Anthocyanidins are the pigments responsible for red, blue, and purple hues in fruits and vegetables. They also happen to be antioxidants belonging to the polyphenol group.
Besides anthocyanidins, Red Delicious apples contain high levels of polyphenols called epicatechin, flavonoids, flavanols and phlorizin.
Additionally, Red Delicious apples contain at least 28 additional bioactive compounds, all of which contribute to their health benefits. A study that compared the mineral content of five apple cultivars grown in Pakistan determined that Red Delicious had the most calcium in both the peel and the pulp.
There are also many exotic apple varieties that the average person has probably never experienced. At the top of that list may be Syzygium malaccense, which goes by various common names such as the Mountain apple in Hawaii or Water apple in Central America.
Originally from Malaysia, the bell-shaped Mountain apple is sweet and very juicy. It also has a distinct rose flavor. The flesh is soft and slightly crunchy. Each fruit typically has one (sometimes two) small round seeds inside.
The rarest apple is thought to be the Black Diamond apple from the family of Huaniu apples that is cultivated in the Tibetan region of Nyingchi. Despite what the name suggests, the apple is rather a purple hue, with white pulp on the inside. Its unique color is due to the region’s high altitude of over 10,000 feet.
Even when apple varieties look similar, they often have completely different interiors and resultant tastes. Take the Redlove apple. With its red skin, it somewhat resembles the Delicious apple, but that’s about all they have in common. Redlove apples have a strikingly pink to reddish pulp with markings in longitudal and cross sections. These fairly new apples also emit a strong, fruity-sweet aroma and have a balanced sweet-tart flavor with tangy nuances of berries and cherries.
There’s been a lot of interest in apples as a possible preventative to Alzheimer’s disease and other neurological disorders. Apples (and onions) have a high content of polyphenols (protective plant compounds). One of these polyphenols is the flavonoid called quercetin. The idea here is that high doses of quercetin might help protect cells from the type of damage that can lead to Alzheimer’s disease.
Apples have also been linked to better heart health. Again, it’s the polyphenols in apples, this time the flavonoid epicatechin, which may lower blood pressure and lower your risk of stroke. Pectin, a natural fiber found in apples and other fruits, may also have a cholesterol-lowering effect.
Apple pectin is also believed to promote gut health due to the prebiotic impact of pectin fiber. Prebiotics feed your gut microbiota, which is the good bacteria in your gut, that may result in a plethora of health benefits.
Besides fiber, apples also have a high water content. Both fiber and water tend to make us feel full. Apple supporters believe this full feeling from apples also can help with weight loss.
Reducing the risk of type 2 diabetes is yet another health benefit often associated with eating apples. Antioxidant polyphenols quercetin and phlorizin are believed responsible to contributing to a reduced blood sugar load and reduce the risk of diabetes.
Apples are even thought to fight asthma and improve bone health.
Antioxidant-rich apples may help protect your lungs from oxidative damage. Apple skin is rich in the antioxidant quercetin, which might help regulate your immune system and reduce inflammation.
Fruit and vegetable intake (especially involving apples) are believed to be associated with greater bone density and improved bone health, especially in women, who are more at risk of developing osteoporosis than men.
Apples are generally eaten raw because important nutrients are in the apple’s skin. Consequently, peeling an apple is not a good idea if you want to experience all of the health benefits of apples.
You can also find supplements in capsule or powder form. These are usually marketed as apple pectin supplements.
Apple juice is another way to experience apples, however, juicing reduces other benefits of whole apples, including fiber and the ability to satisfy hunger.
Then there’s applesauce. But while applesauce may be a good source of plant compounds and antioxidants, it’s low in most vitamins and minerals.
Bad reactions to apples are rare. However, there are people who may experience an allergic reaction from eating apples, which includes skin rash and swelling. This is due to natural chemicals called salicylates that are found in apples as well as other fruits such as blueberries and peaches.
Also, if you have concerns about pesticides, organically grown apples may be a better choice for you.
As it turns out, studies show that the quercetin in apples may in fact help protect your brain as well as stress-related nerve damage from oxidative stress. This is encouraging news for the possible prevention of degenerative brain diseases like Alzheimer’s disease.
However, it needs to be pointed out there’s a lack of testing on humans, and most research in this area focuses on a specific compound instead of whole apples.
There’s also good news on the impact apples have in regards to heart health. The American Journal for Clinical Nutrition found that people with higher quercetin levels (mainly through eating apples) had a lower risk of heart disease.
Research shows that the flavonoid epicatechin may lower blood pressure. Other studies link high intakes of flavonoids with a lower risk of stroke.
Recent research by the European Journal of Nutrition found that eating pectin-rich whole apples had a cholesterol-lowering effect in healthy volunteers. Another study, this one by the Journal of the Academy of Nutrition and Dietetics, showed that consuming dried apples helped to reduce cholesterol in postmenopausal women.
A study, published in Frontiers in Microbiology, found that apples contain 100 million bacteria beneficial for better gut health. However, researchers discovered that to get the full health benefits of these bacteria, you should eat the whole apple.
Research also shows that since dietary fiber cannot be digested, apple pectin reaches your colon intact, promoting the growth of good bacteria. It especially improves the ratio of Bacteroidetes to Firmicutes, the two main types of bacteria in your gut.
With improved gut microbiome function, both animal and human studies show this can also help prevent obesity and other inflammatory disorders.
Studies also show that the increased feeling of being full from eating apples might lead to reduced caloric intake, which acts as a weight-loss strategy.
Additionally, there’s considerable scientific backing showing how Apples may reduce your risk of type 2 diabetes. Apples are low on the glycaemic index (GI) thanks to their fibre content. This, together with their high flavonoid content, may help to improve insulin sensitivity, which is important for both weight management and preventing diabetes.
Better bone health is likely possible as well by eating whole apples (and eating fruit and vegetables in general). Findings from a study on healthy women suggested apples, in particular, may minimize the amount of calcium lost from the body and hence improve bone strength.
Regarding asthma, while more human research is necessary, animal studies demonstrate that there could be a connection between the antioxidants in apples and protection of the lungs from oxidative damage.
Both animal and test-tube studies suggest that quercetin in apples may be a suitable treatment for allergic inflammatory diseases like asthma and sinusitis.
Apples alone may not keep the doctor away, but they certainly have the scientific chops to show how eating apples can help bolster your overall health in terms of preventative medicine.
There are few medicinal plants we have reviewed here at Medicinal Plant Reviews that live up to so many of its health claims as the good old apple.
