Apples belong to the Rose family of plants and are joined in that family by a wide range of very popular foods, including apricots, plums, cherries, peaches, pears, raspberries, and almonds. Foods in the Rose family are simply too diverse in their nutrient value to allow for any one single recommendation about the number of servings that we should consume from this family on a weekly basis. However, when focusing specifically on apples, several anti-cancer studies show daily intake of this fruit to provide better anti-cancer benefits than lesser amounts. So there may be some truth to that old phrase, "An apple a day keeps the doctor away!" Still, we don't recommend that everyone eat one apple on a daily basis, given the wide variety of available fruits and the nutritional uniqueness of each type. But we do recommend that everyone eat at least 2-3 whole fresh fruits per day, or the equivalent of 2-3 cups' worth of fresh fruit. Within this framework, if apples are a type of fruit that you strongly prefer, there would be nothing wrong with consuming one on a daily basis, and you may get some special health benefits by doing so.
In the past five years, no area of apple research has been more dynamic than the area of apple polyphenols. The balance of these phytonutrients in apples is far more unique than many researchers previously suspected. In terms of flavonols, quercetin is the primary phytonutrient found in apples, and it's far more concentrated in the skin than in the pulp. Kaempferol and myricetin are also important apple flavonols. Chlorogenic acid is apple's primary phenolic acid, and it's found throughout the pulp and also in the skin. If apples are red, it's because of their anthocyanins, which are largely restricted to the skin. When an apple is more uniformly red in color, or when its red color is deeper in hue, it's because there are more anthocyanins. In terms of catechin polyphenols, epicatechin is the primary nutrient found in apples. The flavonoid phloridzin accounts for 98% of the flavonoids found in the apple seeds. The total polyphenol contents of apples range from about 1-7 grams/kilogram of fresh pulp, but this ratio gets much higher in the skin, underscoring the special value of apple skins for deriving optimal polyphenol benefits from this fruit. In fact, in animal studies, there is a very commonly used standardized apple extract called standardized apple peel polyphenol extract, or APPE.
You might wonder why apples end up with such an amazing array of polyphenols. In this context, it's fascinating to see that recent research studies show polyphenols to be the favorite mechanism used by apples to protect themselves from UV-B radiation. Cells in the skin of apple that conduct photosynthesis are especially sensitive to UV-B light from the sun. Many of the polyphenols in the skin of apples can actually absorb UV-B light, and thereby prevent UV-B from damaging the photosynthetic cells in the apple skin. Polyphenols, then, are like the apple's natural sunscreen.
It is also interesting to note that the amazing polyphenol content of apples is related to their easy browning when sliced open or bruised. Inside the cells of apple skin and pulp are enzymes called polyphenol oxidases, or PPOs. When the cells of the apple are sliced through or physically damaged when an apple is dropped, the PPOs start oxidizing the polyphenols in apples, and the result you see is a browning of the damaged apple portion. It's important to handle apples delicately in order to protect their health-supportive polyphenols! (Also in this context, it's worth mentioning that damaged apples not only turn brown from the oxidation of their polyphenols, but they also start releasing relatively large amounts of ethylene gas that can pose a risk to other undamaged apples. This phenomenon is why people say that "one bad apple can spoil the whole bunch." Once again, the problem of ethylene gas from apple bruising or other damage underscores the importance of handling this amazing fruit with tender loving care and removing any damaged apples from groups of apples stored in bulk.)
Since most of the polyphenols in apples function as antioxidants, it's not surprising to see so many health benefit studies focusing on the antioxidant benefits from apple. Particularly strong is the ability of apples to decrease oxidation of cell membrane fats. This benefit is especially important in our cardiovascular system since oxidation of fat (called lipid peroxidation) in the membranes of cells that line our blood vessels is a primary risk factor for clogging of the arteries (atherosclerosis) and other cardiovascular problems. Apples' strong antioxidant benefits are also related to their ability to lower risk of asthma in numerous studies, and their ability to lower risk of lung cancer. In addition to their unusual polyphenol composition, apples also provides us with about 8 milligrams of vitamin C. While that amount is not a lot, it's still important, especially since the recycling of vitamin C in our body depends on the presence of flavonoids and apples do an amazing job of providing us with those flavonoids.
The cardiovascular benefits of apples are well-documented in research studies, and they are closely associated with two aspects of apple nutrients: their water-soluble fiber (pectin) content, and their unusual mix of polyphenols. Total cholesterol and LDL-cholesterol are both decreased through regular intake of apples. In some studies, "regular intake" has meant apple intake very close to the level of one whole fresh apple per day. As mentioned earlier, the strong antioxidant composition of apples provides us with protection from possible oxidation of fats (called lipid peroxidation), including fats found in the bloodstream (like triglycerides) or fats found in the membranes of cells linking our blood vessels. Decreased lipid peroxidation is a key factor in lowering risk of many chronic heart problems. Recent research has shown that the quercetin content of apples also provides our cardiovascular system with anti-inflammatory benefits. (Our blood levels of C-reactive protein, or CRP, are reduced following consumption of apples and researchers believe that the quercetin content of apples is the primary reason for this drop in CRP.) What a fantastic combination of cardiovascular benefits from such a widely available and delicious fruit!
This area of research on apple benefits is relatively new, but it's already awakening the interest of an increasing number of food scientists. At many different levels, the polyphenols in apples are clearly capable of influencing our digestion and absorption of carbohydrates, and the overall impact of these changes is to improve regulation of our blood sugar. The impact of apple polyphenols on our carbohydrate processing includes:
Although some preliminary results show apple benefits for several different cancer types (especially colon cancer and breast cancer), it's the area of lung cancer benefits that stand out in the apple research. There are numerous studies involving vegetable/fruit intake and risk of lung cancer. The number of subjects in these studies numbers into the high hundreds of thousands. Although many research studies show an impressive ability of overall fruit and/or vegetable intake to lower lung cancer risk, very few individual fruits show up as protective against lung cancer. Except apples! It's really quite remarkable how apples have been one of the few fruits to demonstrate this unique relationship with lung cancer risk reduction. (Interestingly, this same phenomenon has to some extent also been present in research on asthma.) Researchers aren't certain why apples are so closely associated with reduction of lung cancer risk. Their antioxidant and anti-inflammatory benefits are definitely involved here, but they don't fully explain why apples are such a standout in this health benefit area. We look forward to future research that will help shed light on this unique capacity in apples.
Like the lung cancer benefits of apples, the anti-asthma benefits have been somewhat surprising to health researchers. Multiple studies have shown apple intake to be associated with decreased risk of asthma. However, in some cases, the study findings have been even stronger. In one study, apples showed better risk reduction for asthma than total fruit-plus-vegetable intake combined! (That comparison might seem like a contradiction since fruit-plus-vegetable intake would clearly include apples. But in this particular study, it turned out that apples were not routinely consumed by fruit-plus-vegetable eaters, such that researchers could separate out a small group of study participants who regularly ate apples and could compare this group to other study participants who regularly ate fruits-plus-vegetables but did not include apples among their fruits.) Like the anti-cancer benefits of apples, apples' anti-asthma benefits are definitely associated with the antioxidant and anti-inflammatory nutrients found in this fruit. However, there is very likely to be something else going on as well since apples appear to be a truly standout fruit in this regard.
While not as developed as research in other areas, preliminary health benefits of apples have also been established for several age-related health problems, including macular degeneration of the eye and neurodegenerative problems, including Alzheimer's disease. In animal studies, prevention of bone loss has also been an area of investigation, particularly related to the phloridizin content of apples.
Apples are a crisp, white-fleshed fruit with a red, yellow or green skin. The apple is actually a member of the Rose family, which may seem strange until we remember that roses make rose hips, which are fruits similar to the apple.
Apples have a moderately sweet, refreshing flavor and a tartness that is present to greater or lesser degree depending on the variety. For example, Golden and Red Delicious apples are mild and sweet, while Pippins and Granny Smith apples are notably brisk and tart. Tart apples, which best retain their texture during cooking, are often preferred for cooked desserts like apple pie, while Delicious apples and other sweeter varieties like Braeburn and Fuji apples are usually eaten raw.
The apple tree, which originally came from Eastern Europe and southwestern Asia, has spread to most temperate regions of the world. Over the centuries, many hybrids and cultivars have been developed, giving us the 7,000 varieties in the market today.
Apples have long been associated with the biblical story of Adam and Eve, although there is actually no mention that, in fact, the fruit in question was actually an apple. In Norse mythology, apples were given a more positive persona: a magic apple was said to keep people young forever. Apples' most recent appearance in history occurred in the 1800s in the U.S., when Johnny Appleseed—a real person named John Chapman—walked barefoot across an area of 100,000 square miles, planting apple trees that provided food and a livelihood for generations of settlers.
Look for firm fruits with rich coloring. Yellow and green apples with a slight blush are best. Your preference for a sweeter or more tart fruit and whether you plan to enjoy your apples raw or cooked will guide your choice of variety. Just remember that Red and Golden Delicious are among the sweetest apples. Braeburn and Fuji apples are slightly tart, and Gravenstein, Pippin, and Granny Smith apples are the most tart, but retain their texture best during cooking.
In the northern hemisphere, apple season begins at the end of summer and lasts until early winter. Apples available at other times have been in cold storage or are imported from the southern hemisphere.
Whole apples are a much better nutritional choice than apple juice. Not only are whole apples richer in dietary fiber, but the current processes of juicing seem to drastically reduce the polyphenolic phytonutrient concentrations originally found in the whole fruit.
At WHFoods, we encourage the purchase of certified organically grown foods, and apples are no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including apples. In many cases, you may be able to find a local organic grower who sells watermelon but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency. (Examples of states offering state-certified organic foods include California, New York, Oregon, Vermont, and Washington.) However, if you are shopping in a large supermarket, your most reliable source of organically grown apples is very likely to be apples that display the USDA organic logo.
Apples can be stored for relatively long (3-4 months) periods of time. Cold storage at low refrigerator temperatures (35-40F/2-4C) is able to help minimize loss of nutrients. In addition, it's helpful to maintain some moisture in the cold storage area, for example, by inclusion of damp cheesecloth in the crisper bin of a refrigerator. Over a period of time involving months, there is loss of total polyphenols from apples, including both flavonoid and non-flavonoid polyphenols. However, valuable amounts of polyphenols (and all other nutrients) remain. In some food traditions, cold storage of apples over the winter months is still counted on as a key part of dietary nourishment from fruits.
You've no doubt heard the saying, "one bad apple can spoil the whole bunch." Well, research studies agree. An apple that has been bruised from being dropped (or that has been damaged in some other way) will start to release unusual amounts of ethylene gas. This ethylene gas can pose a risk to other apples that have not been damaged and greatly decrease their shelf life. For this reason, it's important to handle apples with tender loving care, and also to remove any damaged apples from groups of apples stored in bulk.
The skin of the apple is unusually rich in nutrients, and even if the recipe you've chosen requires peeled apples, consider leaving the skins on to receive the unique benefits found in the skins. Ideally, of course, choose organic apples to avoid problems related to pesticide residues and other contaminants on the skins. If you cannot obtain organic apples, and you are willing to accept some level of risk related to consumption of residues on the apple skins, we believe that it can still be a good trade-off between nutrients and contaminants if you leave the skin of the apple intact and eat the apple unpeeled. Just be sure to thoroughly rinse the entire apple under a stream of pure water while gently scrubbing the skin with a natural bristle brush for 10-15 seconds.
To prevent browning when slicing apples for a recipe, simply put the slices in a bowl of cold water to which a spoonful of lemon juice has been addedFor use in future recipes, sliced apples freeze well in plastic bags or containers.
There's an important loss of nutrients that usually occurs when apples are processed into applesauce, and an even greater loss when they are processed into juice. Some types of processing are easier on nutrients than others, but in general, apple sauces require boiling of apples and apple juices require some extraction of pulp. In all cases, the more apple that can be retained, the better the resulting nourishment. Processing can take a special toll on polyphenols. We've seen recent studies where only 10% of the flavonols and 3% of the catechins from the original apples remained present in the processed apple juice, Even chlorogenic acid (one of the more stable polyphenols in apples) tends to be decreased by at least 50% during the processing of whole apples into juice.
Obviously, there are exceptions to these generalized findings. For example, it is possible to put whole apples into a powerful blender and consume the resulting juice. In this case, very little if any of the nutrients are lost. However, this type of blending is not used in the commercial production of apple juice. Commercial apple juices are typically either "clear" or "cloudy." Clear apple juices have the vast majority of the apple pomace (pulpy apple solids) removed. Cloudy apple juices typically retain some of these pulpy solids because even though the pulpy solids have been removed from the juice through pressing and filtering, they are added back in at some designated level. When purchasing apple juice, always choose cloudy juices if possible.
If you'd like even more recipes and ways to prepare apples the Nutrient-Rich Way, you may want to explore The World's Healthiest Foods book.
If you do purchase non-organic apples, you may want to ask your grocer about the kind of wax used to protect the apple's surface during storage or shipping. Carnauba wax (from the carnauba palm tree), beeswax, and shellac (from the lac beetle) are preferable to petroleum-based waxes, which contain solvent residues or wood resins.
Apple polyphenols are standout nutrients in this widely loved fruit. These polyphenols include flavonols (especially quercetin, but also kaempferol and myricetin), catechins (especially epicatechin), anthocyanins (if the apples are red-skinned), chlorogenic acid, phloridizin, and several dozen more health-supportive polyphenol nutrients. Apple is a good source of fiber, including both soluble and insoluble pectins, and it's also a good source of vitamin C. Apple nutrients are disproportionately present in the skin, which is a particularly valuable part of the fruit with respect to its nutrient content.
|vitamin C||8.37 mg||11||2.1||good|
Density>=7.6 AND DRI/DV>=10%
Density>=3.4 AND DRI/DV>=5%
Density>=1.5 AND DRI/DV>=2.5%
(Note: "--" indicates data unavailable)
|BASIC MACRONUTRIENTS AND CALORIES|
|Fat - total||0.31 g||--|
|Dietary Fiber||4.37 g||17|
|MACRONUTRIENT AND CALORIE DETAIL|
|Total Sugars||18.91 g|
|Soluble Fiber||0.44 g|
|Insoluble Fiber||3.93 g|
|Other Carbohydrates||1.86 g|
|Monounsaturated Fat||0.01 g|
|Polyunsaturated Fat||0.09 g|
|Saturated Fat||0.05 g|
|Trans Fat||0.00 g|
|Calories from Fat||2.78|
|Calories from Saturated Fat||0.46|
|Calories from Trans Fat||0.00|
|Vitamin B1||0.03 mg||3|
|Vitamin B2||0.05 mg||4|
|Vitamin B3||0.17 mg||1|
|Vitamin B3 (Niacin Equivalents)||0.20 mg|
|Vitamin B6||0.07 mg||4|
|Vitamin B12||0.00 mcg||0|
|Folate (DFE)||5.46 mcg|
|Folate (food)||5.46 mcg|
|Pantothenic Acid||0.11 mg||2|
|Vitamin C||8.37 mg||11|
|Vitamin A (Retinoids and Carotenoids)|
|Vitamin A International Units (IU)||98.28 IU|
|Vitamin A mcg Retinol Activity Equivalents (RAE)||4.91 mcg (RAE)||1|
|Vitamin A mcg Retinol Equivalents (RE)||9.83 mcg (RE)|
|Retinol mcg Retinol Equivalents (RE)||0.00 mcg (RE)|
|Carotenoid mcg Retinol Equivalents (RE)||9.83 mcg (RE)|
|Beta-Carotene Equivalents||59.15 mcg|
|Lutein and Zeaxanthin||52.78 mcg|
|Vitamin D International Units (IU)||0.00 IU||0|
|Vitamin D mcg||0.00 mcg|
|Vitamin E mg Alpha-Tocopherol Equivalents (ATE)||0.33 mg (ATE)||2|
|Vitamin E International Units (IU)||0.49 IU|
|Vitamin E mg||0.33 mg|
|Vitamin K||4.00 mcg||4|
|INDIVIDUAL FATTY ACIDS|
|Omega-3 Fatty Acids||0.02 g||1|
|Omega-6 Fatty Acids||0.08 g|
|14:1 Myristoleic||0.00 g|
|15:1 Pentadecenoic||0.00 g|
|16:1 Palmitol||0.00 g|
|17:1 Heptadecenoic||0.00 g|
|18:1 Oleic||0.01 g|
|20:1 Eicosenoic||0.00 g|
|22:1 Erucic||0.00 g|
|24:1 Nervonic||0.00 g|
|Polyunsaturated Fatty Acids|
|18:2 Linoleic||0.08 g|
|18:2 Conjugated Linoleic (CLA)||-- g|
|18:3 Linolenic||0.02 g|
|18:4 Stearidonic||0.00 g|
|20:3 Eicosatrienoic||0.00 g|
|20:4 Arachidonic||0.00 g|
|20:5 Eicosapentaenoic (EPA)||0.00 g|
|22:5 Docosapentaenoic (DPA)||0.00 g|
|22:6 Docosahexaenoic (DHA)||0.00 g|
|Saturated Fatty Acids|
|4:0 Butyric||0.00 g|
|6:0 Caproic||0.00 g|
|8:0 Caprylic||0.00 g|
|10:0 Capric||0.00 g|
|12:0 Lauric||0.00 g|
|14:0 Myristic||0.00 g|
|15:0 Pentadecanoic||0.00 g|
|16:0 Palmitic||0.04 g|
|17:0 Margaric||0.00 g|
|18:0 Stearic||0.01 g|
|20:0 Arachidic||0.00 g|
|22:0 Behenate||0.00 g|
|24:0 Lignoceric||0.00 g|
|INDIVIDUAL AMINO ACIDS|
|Aspartic Acid||0.13 g|
|Glutamic Acid||0.05 g|
|Organic Acids (Total)||-- g|
|Acetic Acid||-- g|
|Citric Acid||-- g|
|Lactic Acid||-- g|
|Malic Acid||-- g|
|Sugar Alcohols (Total)||-- g|
|Artificial Sweeteners (Total)||-- mg|
Note:The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.
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