The Health Benefits of Apples

Compiled from online articles by Stella Walsh and Lisa Carattini

"An apple a day keeps the doctor away" This old adage may be truer than you think. Recent studies have suggested that the consumption of apples can help control weight gain, lower the risk of heart and fight cancer. Though most people think the flesh of the apple is the most delicious part, the skin is definitely the most nutritious.

The apple skin contains 4 milligrams of quercetin, an anti-oxidant compound preventing oxygen molecules from damaging individual cells. This can prevent cell changes that can lead to cancer. A Finnish study concluded that men who had the highest intake of quercetin lowered their risk of heart disease by 20%. This compound has also been shown to inhibit the growth of tumors and keep cancer cells from spreading.

The insoluble fiber found in apples is responsible for a host of other benefits. The apple skin is considered roughage and is a great remedy for constipation. Insoluble fiber also helps the digestive tract run smoothly, helping to prevent diverticulosis, a condition which can lead to colon cancer. Another benefit of insoluble fiber is its "filling" effect, this being an effective appetite suppressant.

Apples also contain soluble fiber, which has the opposite affect of insoluble fiber, forming a gel-like material in the digestive tract that can help lower cholesterol, as well as, the risk of stroke and heart disease. One of the soluble fibers found in apples is called pectin. Pectin reduces the amount of cholesterol produced in the liver, slows digestion and and the rise of blood sugar making it ideal for diabetes patients.

To get the maximum amount of benefit from your apple, be sure to choose a variety that browns easily, like Granny Smith. Finally, don't substitute apple juice for an apples. Though it contains some iron and potassium, apple juice contains little of the beneficial compounds quertecin and fiber.

An apple may have caused problems in The Garden of Eden, but it is a "good guy" when it comes to nutrition. It is also a very portable and easy-to-consume snack.

Health Benefits of Apples

The variety of health benefits supplied by apples is huge and very encouraging. This fist-sized snack that needs little preparation - unless they are being cooked - is packed with health-boosting properties:

• Help protect bone health
• Help prevent asthma, heart disease, and cancers such as lung, breast, colon, and liver
• Pectin in apples can help to lower LDL cholesterol
• Good for diabetes and weight management
• Good source of vitamin C
• Good source of soluble and insoluble fiber
• Excellent source of flavanoids and antioxidants

It is important to keep in mind that a lot of the goodness of apples is contained in the skin. If eaten whole, they need to be washed carefully - right before being consumed.

On the tree, apples have their own natural waxy coating to protect them. This is removed when they are cleaned for production, and a new artificial coating is applied for shipping them. This artificial coating can be washed off using warm water and a fruit and vegetable cleaner.

Organic apples don't always look as good as other apples, but they are the safest choice if there is concern about pesticides and preservatives.