We all know apples are good for us and through research we are continuing to discover what a great fruit the apple is. In addition to dietary fibre and essential vitamins and minerals, it appears there is something unique to the power of apple polyphenols (phytonutrients with antioxidant actions) that may explain their wide-ranging health benefits. Recently the Australian research organisation CSIRO conducted a review of the past 10 years of research on the health benefits of apples and the results have been published and launched today in The 2010 Apple Report. So it was timely to introduce you to my good friend and apple expert for the handpicked news from the report:
About our expert:
Karen Kingham loves good food. An Accredited Practising Dietitian, freelance nutrition writer and mum of two, she is passionate about sharing her knowledge to help people enjoy the benefits of great tasting, nutritious food. Karen is the dietitian spokesperson for Aussie Apples , the author of several healthy cookbooks and is the resident nutrition expert for the BBC Australian Good Food magazine.
Science backs the adage “an apple a day keeps the doctor away”. The Report builds on previous areas of research and reveals exciting new research for the potential role of apples to help lower the risk of asthma, manage allergies, help people lose dangerous “belly fat”, and stop certain cancer cells from multiplying. Let’s explore the key highlights of the report regarding apples and…..
Heart Disease
There is strengthening evidence for the role of fruit and vegetables, specifically apples, in maintaining good heart health. In particular, apple polyphenols have been shown to reduce both total and LDL cholesterol – a major risk factor for heart disease.
Type 2 Diabetes
A large number of studies have shown eating apples may lower your risk of developing type 2 diabetes. In a study of 38,000 women, those who ate an apple a day had a 28% reduced risk of the disease. This could be a directly related to the apple’s low GI (glycemic index) and effects on reducing appetite, which could help keep weight in check. It could also be that eating apples is a marker of a generally healthier diet.
Weight Loss
Eating whole apples may help control your hunger by helping you feel fuller for longer. Research has shown eating an apple just before a meal may reduce your appetite and cut overall kilojoule intake at that meal by 15 per cent – that’s the equivalent to reducing your portion size by almost one sixth. What’s particularly exciting is emerging research that apple polyphenols may have the potential to help to reduce dangerous belly fat and positively affect hormones involved in regulating fat metabolism.
Asthma and allergies
Several studies have found links between eating apples, good lung function and a reduced incidence of asthma. In fact, women who eat apples during pregnancy may lower the risk of their child having asthma – fish is the only other food to have shown the same benefit. In addition consuming apple polyphenols – equivalent to eating an apple a day – may alleviate some symptoms of respiratory allergies, such as a runny nose and sneezing.
Cancer
When it comes to cancer, laboratory studies have shown that apple peel extracts may stop cancer cells from multiplying. So to get the greatest health benefit you need to make sure you eat the whole apple.
For more on the health benefits of apples, take a look at the Body Explorer on the Aussie Apples website. And for the whole story read a copy of the The 2010 Apple Report with full referencing.
Editor’s note:
Thanks for that snapshot of the report Karen. I’m about to stew up some leftover apples with my fave spice, cinnamon, from last weeks market shop and replace the crisper with some gorgeous in-season pink ladies. Nice and small – perfect for lunchboxes and back to school. I know you have studies showing that keeping apples in the fridge, not the fruit bowl, is the best way to maintain the high antioxidant levels in the fruit and importantly their great crunch. Check out some delicious recipes and further tips on the Aussie Apples website and please drop us your apple recipes or questions for Karen below.
And finally for my lovely readers who missed my tweets about the fantastically funny new apple TV ads…you’ve just got to check this out:
