"Top 10" -- Apples

Apples come in a variety of colors, textures, and flavors, making their appeal vast. Yet many people may not know how healthy this common fruit is. The consumption of apples has actually been shown to decrease the chances of getting diabetes, cancer, asthma, and even heart disease.1

Apples contain important phytochemicals, minerals, and fiber all contributing to their healthful status. Phytochemicals, including flavonoids, are compounds that provide antioxidant power.1 One of the primary phytochemicals in apples is quercitin, which has been shown to reduce prostate cancer cell development.1 Studies have shown that the phytochemical compounds in apples, many of which are in the skin, have been shown to substantially reduce liver cancer cell growth, colon cancer cell growth, and lung cancer risk.1

Apples are an important source of minerals, particularly boron, which is critical for healthy bones.1 Boron has even been shown to be an important limiting factor for arthritis symptoms and is important for maintaining energy.1 Eating apples can even help to keep the teeth clean.2

Apples are rich in soluble fiber, namely pectin, which can help to reduce LDL cholesterol as well as to stabilize blood sugar.1 However, people with blood sugar issues or diabetes may need to consult their doctor about eating apples because they contain a natural sugar called fructose.1

Buying organic apples is recommended because of the potential for pesticide contamination, according to the Environmental Working Group, which put apples on its list of 12 foods most contaminated with pesticides.1 In addition, avoiding apple juice is advised unless it is homemade, as many commercial juices are little more than sugar and water.1

Apples are filling and make a great snack at only 100 calories each!2

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Haas, E. (2006), Staying healthy with nutrition: the complete guide to diet & nutritional medicine. Berkeley: Celestial Arts.