AN APPLE A DAY
Eating apples regularly can certainly benefit our health. I’m trying to get into having one a day which has it all over the candy bar a day habit I used to have.
I searched my usual sources for specific ways apples are healthy and the best way to include them in our diet. I found a Harvard Nutrition Source article on Apples that I can share with you. I’m only including the highlights here. For more on delicious ways to serve them please read the complete piece.
Does eating an apple every day really keep the doctor away? Apples are certainly popular. They are easy to store and transport, and as a result, are typically available year-round in the U.S.
Source of:
- Fiber, insoluble and soluble
- Phytochemicals (quercetin, catechin, chlorogenic acid, anthocyanin)
- Vitamin C
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.
Apples and Health
Apples are rich in quercetin and pectin, both of which are credited for supplying apples with their health benefits. Quercetin is a flavonoid, a type of naturally occurring plant chemical that has antioxidant and anti-inflammatory effects. Pectin is a type of soluble fiber that may help prevent constipation and have a modest effect on lowering LDL, the “bad” cholesterol. 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.
Fresh, whole apples offer the most nutrients. Discarding the skin removes much of the fiber and the majority of flavonoids. Dehydrating or drying the apples removes vitamin C, which is predominantly in the flesh. In addition, sugar (along with extra calories) is often added to dried apples. Clear apple juice undergoes filtering and pasteurization, which removes most of the flavonoids and fibers.
Research
Overall research shows a benefit when adding apples to the diet. The studies below looked at the health effects of apples in the diet over time, or examined the effects of specific phytochemicals in apples.
- Cardiovascular health.Animal 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.
- Type 2 diabetes.The antioxidant effect of flavonoids in apples may protect cells from damage in the pancreas, an organ responsible for secreting insulin in response to extra sugar in the blood. An epidemiological study of more than 38,000 women in the Women’s Health Study followed for almost nine years supported a beneficial relation between apple intake and risk of type 2 diabetes. Those who ate one or more apples a day had a 28% lower risk of type 2 diabetes compared with those who ate none
- Weight control. The fibers in apples can slow digestion, helping one to feel greater satisfaction after eating. After following three large prospective cohorts of 133,468 men and women for 24 years, researchers found that higher intakes of fiber-rich fruits with a low glycemic load particularly apples and pears, were associated with the least amount of weight gain over time. Eating low glycemic load foods tends to produce fewer and smaller spikes in blood sugar, which may lessen hunger later on and prevent overeating.
- Cancer: The phytochemicals and fiber in apples have antioxidant effects that may protect a cell’s DNA from oxidative damage, which is a precursor to cancer. Animal and cell studies have found that these chemicals can prevent new cancer cells from growing and the spread of existing cancer cells. Results from human studies are mixed, depending on the type of study performed
Storage
- To prolong freshness, store in the refrigerator in the crisper drawer. They will usually remain fresh for at least 1-2 months, if not longer. Apples are a climacteric fruit, meaning that they continue to ripen after harvesting due to emitting a gas called ethylene. Cold temperatures slow down the production of ethylene. Even so, apples will still emit some ethylene when refrigerated and can speed the ripening of other produce stored nearby. Store apples in their own drawer apart from other produce to prevent this from happening.
- If stored at room temperature, the enzymes and ethylene gas in apples quicken ripening. They will last on your counter for about 1-2 weeks but the texture can change during this time.
Serve
There are at least a dozen types of apples found in U.S. supermarkets, but up to 100 varieties are available. Check out local farms and farmers markets for more unusual heirloom varieties. Some are best for cooking and baking, and others are enjoyed raw for snacking. They range from sweet to tart, and may produce a hearty crunch or a light crispy bite.
- Tart, mildly sweet apples with firm crisp flesh that don’t become mushy at high temperatures are best for baking: Jonagolds, Granny Smith, Honeycrisp, Melrose, Cortland, Braeburn.
- Juicy and sweet flavors are often chosen for eating: Gala, Red and Golden Delicious, Fuji, McIntosh. If you prefer tart over sweet, baking apples can certainly be eaten as well!
I’m sure I—and perhaps you too—can get into the apple a day habit. In addition to eating them whole, you can slice them up and spread with nut butter or with slices of cheese. They’re also great in a Waldorf salad or baked and sprinkled with cinnamon.