When possible go organic. The peels from apples tend to absorb pesticides pretty well. This is unfortunate because the majority of an apple’s heath benefits are located in the peel. Many powerful antioxidants are found there and much of the fiber as well. Apples contain about about 4-6 grams of fiber per apple as well as many vitamins and antioxidants. They contain a small amount of vitamins E and K. Apple juice contains fewer polyphenol antioxidants than apples do but it still has many of the health benefits.1
The soluble and insoluble fiber content in Apples can help lower your LDL (bad) cholesterol.This also lowers your risk for heart disease, heart attacks and atherosclerosis.
Of all the apples out there, Red Delicious and Granny Smith apples have twice as many cancer fighters than several other apples.1
Apples contain very strong antioxidants and have been shown to help stop cancer cells from spreading, specifically lung cancer in both men and women, and even more so when they were part of a diet that included Onions and Grapefruits.1
Several studies show that people who eat lots of apples, onions and berries have higher quercetin levels in their blood, resulting in a 60 percent reduction in lung-cancer death rates. Individuals who eat apples regularly have a one third less incidence of heart disease, and a lower risk for pancreatic and colon cancer.2
As an added bonus, eating Apples with dark Chocolate can help fight off heart disease even more. The flavanoids from chocolate and quercetin from Apples work together to reduce inflammation in your arteries.2 This can help reduce your risk for heart disease, heart attacks, and strokes. It may also help lower your blood pressure as well. A few other quercetin rich foods out there are Mangos, Grapes and Strawberries.
Apples can also help protect your teeth. The fiber and antioxidants help remove surface stains on your teeth as you chew.
1 medium sized apple contains about 14% of your daily vitamin C and about 17% of your daily fiber needs.
- Boyer J, Liu R. Apple phytochemicals and their health benefits. Nutrition Journal. May 12, 2004; 3:5.
- The Dr. Oz Show