Whats Cardiovascular Benefits of Apples

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! Source is here.

How Apple Is Good Antioxidant

Antioxidant Benefits of Apples. 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. Source is here.

Why Apple's Is Amazing Polyphenols

Apple's Amazing Polyphenols. 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.) Source is here.

The Nutritional Information Of Apples

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.

Apple, fresh

1.00 medium

(182.00 grams)

Calories: 95

GI: low

Nutrient DRI/DV

fiber17%

vitamin C11%

This chart graphically details the %DV that a serving of Apples provides for each of the nutrients of which it is a good, very good, or excellent source according to the Food Rating System. Source is here.

How Apples Can Reduce Calorie Intake

Previous we have writing about How Apples For A Healthy Heart, now you can read How Apples Can Reduce Calorie Intake.

The whole food form of apples is also important if you want full satisfaction from eating them.

Researchers have recently compared intake of whole apples to intake of apple sauce and apple juice, only to discover that people report less hunger (and better satiety, or food satisfaction) after eating whole apples than after eating applesauce or drinking apple juice.

But especially interesting was an additional finding about calorie intake following apple consumption.

When healthy adults consumed one medium-sized apple approximately 15 minutes before a meal, their caloric intake at that meal decreased by an average of 15%.

Since meals in this study averaged 1,240 calories, a reduction of 15% meant a reduction of 186 calories, or about 60 more calories than contained in a medium apple.

For these researchers, "getting ahead" in calories with a net reduction of 60 calories was a welcomed outcome of the study, and an extra benefit to their study's primary conclusion the importance of whole apples (versus other more processed apple forms) in helping us manage our hunger and feeling more satisfied with our food.

So, now you know Apples Can Reduce Calorie Intake. Source is here.

How Apples Good For Digestion Tracts

Scientists have recently shown that important health benefits of apples may stem from their impact on bacteria in the digestive tract.

In studies on laboratory animals, intake of apples is now known to significantly alter amounts of two bacteria (Clostridiales and Bacteriodes) in the large intestine.

As a result of these bacterial changes, metabolism in the large intestine is also changed, and many of these changes appear to provide health benefits.

For example, due to bacterial changes in the large intestine, there appears to be more fuel available to the large intestine cells (in the form of butyric acid) after apple is consumed.

We expect to see future studies confirming these results in humans, and we are excited to think about potential health benefits of apple that will be related to its impact on bacterial balance in our digestive tract. Source is here.

How Apples For A Healthy Heart

Previous we have writing about How To Regulate Blood Sugar With Apple, now we will try to give you know How Apples For A Healthy Heart.

The fiber found in apple may combine with other apple nutrients to provide you with the kind of health benefits you would ordinarily only associate with much higher amounts of dietary fiber.

These health benefits are particularly important in prevention of heart disease through healthy regulation of blood fat levels.

Recent research has shown that intake of apples in their whole food form can significantly lower many of our blood fats.

The fat-lowering effects of apple have traditionally been associated with its soluble fiber content, and in particular, with the soluble fiber portion of its polysaccharide component known as pectins.

What we now know, however, is that whole apples only contain approximately 2-3 grams of fiber per 3.5 ounces, and that pectins account for less than 50% of this total fiber.

Nevertheless, this relatively modest amount of pectins found in whole apples has now been shown to interact with other apple phytonutrients to give us the kind of blood fat lowering effects that would typically be associated with much higher amounts of soluble fiber intake.

In recent comparisons with laboratory animals, the blood fat lowering effects of whole apple were shown to be greatly reduced when whole apples were eliminated from the diet and replaced by pectins alone.

In summary, it's not fiber alone that explains the cardiovascular benefits of apple, but the interaction of fiber with other phytonutrients in this wonderful fruit.

If you want the full cardiovascular benefits of apples, it's the whole food form that you'll want to choose.

Only this form can provide you with those unique fiber-plus-phytonutrient combinations. So, Apple can protect your health, source is here.