An Apple a Day

"Eat an apple on going to bed, And you'll keep the doctor from earning his bread." A quote from Pembrokeshire printed in 1866. 

“An apple a day keeps the doctor away. " This saying is often quoted today, but is it TRUE?  

According to medical research, "an apple a day" is a positive step toward preventing many health issues. Apples are the second most commonly consumed fruit in the United States. Bananas are still the top banana, so to speak. The average American eats about 65 apples per year. We all know that apples are good for you and taste great! But how about a few apple fun facts?

          Apples are rich in Vitamin C and flavonoids, making them heart-healthy and powerful antioxidants. A study by the UC Davis Department of Internal Medicine showed that the phytonutrients found in one medium-sized apple were equivalent to 1500mg of Vitamin C. An apple contains about 12 mg of Vitamin C, so the combination of phytonutrients found in the apple is a significant equalizing factor.        

          According to a Cornell study, phytonutrients found in apples and other flavonoids target colon, prostate, and lung cancers. Promising research involving the phytonutrient quercetin found in apples shows positive results targeting breast and lung cancer cells. Quercetin is a group of plant pigments found in apples, onions, tomatoes, dark berries, tea, and wine. Quercetin is a powerful antioxidant that targets free radicals. Free radicals form when an unpaired electron escapes its molecular bonds and attacks a healthy molecule, setting off a chain of events that leads to cellular damage and aging. Typically, our body can handle free radical stress. However, age and environmental stress can overwhelm an immune system that is already compromised. Over time, the body’s normal response to the release of free radicals leads to cellular damage and lowers the body's resistance to disease. This process accelerates the aging process.

Pectin and other water-soluble fibers in apples are valuable in lowering LDL and improving overall cholesterol ratios. The same UC Davis study showed that the LDL oxidation time slowed by up to twenty percent in patients who ingested an apple daily for six weeks. Remember, when LDL or “bad cholesterol” is broken down, it typically accumulates on the coronary arteries' wall, leading to arteriosclerosis. Just think of the apple slice left exposed to air. Decomposition begins immediately in the presence of oxygen. Slowing the oxidation time may significantly reduce the risk of developing coronary artery disease.  

        Eating up to 5 apples per week can help you breathe easier. It may lower your risk of asthma and other respiratory diseases. Again, the ever-powerful antioxidant quercetin helps maximize respiratory function. 

Two apples per day or two glasses of apple juice can boost the compound in your brain responsible for long-term memory, preventing the onset of Alzheimer's and dementia or diminishing its effects. However, raw apples are preferable to juice for people watching their glycemic index.

Phew... with all the scientific data behind America’s second-favorite fruit, what’s not to like? Remember not to peel that apple, as most antioxidants are in the skin. Besides, my unscientific research has shown that horses prefer apples over bananas. So there you have it. Now, what are you waiting for?  A step toward better health is only an apple away! Sometimes, nature does know best!

It is not my intent to dispense medical advice. Consult your physician before incorporating natural remedies into your medical regimen.