Other epidemiological studies have shown a small association of higher intakes of fruit and a lower risk of colon and upper digestive tract cancers (e.g., esophageal, mouth, larynx). It also found a lower risk of colorectal, breast, and digestive tract cancers in the case-control studies but not cohort studies. In a meta-analysis of 41 case-control and cohort studies found that when comparing the highest with lowest levels of apple intake, there was a lower risk of lung cancer in both types of studies.
A review of five clinical trials noted the effects of fruits on cardiovascular diseases, and found an improvement in cardiovascular parameters (decreased triglycerides and LDL cholesterol) with intakes of whole fresh apples or dried apples, though not with apple juice.
Human intervention studies using fresh apples, apple cider, or apple supplements show mixed results, showing no effect or other times lowering cholesterol.
The studies below looked at the health effects of apples in the diet over time, or examined the effects of specific phytochemicals in apples.Īnimal studies have shown that plant chemicals, particularly in the apple peel, combined with pectin fiber can help to protect against free radical damage in the heart and blood vessels and have cholesterol-lowering effects. Overall research shows a benefit when adding apples to the diet. Clear apple juice undergoes filtering and pasteurization, which removes most of the flavonoids and fibers. In addition, sugar (along with extra calories) is often added to dried apples. Dehydrating or drying the apples removes vitamin C, which is predominantly in the flesh.
Discarding the skin removes much of the fiber and the majority of flavonoids. įresh, whole apples offer the most nutrients. Pectin is also fermented by beneficial bacteria in the colon, which produces short chain fatty acids that may play a role in the prevention of chronic diseases, including certain cancers and bowel disorders. Pectin is a type of soluble fiber that may help prevent constipation and have a modest effect on lowering LDL, the “bad” cholesterol. Quercetin is a flavonoid, a type of naturally occurring plant chemical that has antioxidant and anti-inflammatory effects. Apples and HealthĪpples are rich in quercetin and pectin, both of which are credited for supplying apples with their health benefits.
One serving, or one medium apple, provides about 95 calories, 0 gram fat, 1 gram protein, 25 grams carbohydrate, 19 grams sugar (naturally occurring), and 3 grams fiber. Phytochemicals (quercetin, catechin, chlorogenic acid, anthocyanin).In this piece we’ll explore how apples may benefit health and the best types for baking versus munching straight off the core. They are easy to store and transport, and as a result, are typically available year-round in the U.S. Does eating an apple every day really keep the doctor away? Apples are certainly popular-ranking among the top three fruits produced around the world.