“An Apple a Day…”

Article by Amy Bragagnini, MS, RD, CSO
Posted on October 10, 2007

It is widely known that a diet high in fruits and vegetables may decrease risk of chronic diseases such as cancer and heart disease. Powerful nutrients called “phytochemicals” are abundant in plant foods and are many times attributed with the disease fighting properties of fruits and vegetables. Examples of phytochemicals include: carotenoids (carrots, pea pods, yams, cantaloupe, squash), ellagic acid (raspberries, strawberries, cranberries, walnuts), diallyl sulfides (onions, garlic, chives, leeks), phenolic acid (grapes, berries, nuts, whole grains) and flavonoids (most vegetables and fruits).

Different phytochemicals possess a range of activities. Some can protect cells against the damaging oxidation process, while others may help to stop cancer cells from reproducing. For example, a recent study published in the American Journal of Epidemiology (Oct. 2007) suggests that eating flavonol rich foods like apples may help reduce the risk of pancreatic cancer. Results indicated that participants with the highest intake of the flavonol quercetin had decreased incidence of pancreatic cancer. Quercetin is most plentiful in apples and onions.

Apples may also play a role in protecting against Alzheimer’s disease. Alzheimer’s is a chronic form of dementia and can cause severe memory loss and lead to death. Results from a study published in the Journal of Agricultural and Food Chemistry (Dec. 2004) indicated that quercetin may protect brain cells from damage to its cellular proteins, DNA and protected against neurotoxicity.

Eating apples can also help protect against cardiovascular disease. The Women’s Health Study monitored approximately 400,000 women with a 6.9-year follow-up. It was found that the women with the highest intake of flavonoids (specifically apples and broccoli) had reductions in risk of both cardiovascular disease and cardiovascular events (American Journal of Clinical Nutrition 2003).

Apples have shown promise in helping to reduce risk of chronic disease. I would recommend that they be included daily as part of a diet and exercise program. They might just help to “…keep the doctor away”.