An apple a day – does it keep the doctor away?

Who hasn’t heard of the saying, “an apple a day, keeps the doctor away”?  For years I have heard apples aren’t all that healthy.  At least not compared to carrots or blueberries.  But now experts are saying apples have a lot of nutritional value.  The Fall is apple season and there are so many varieties to enjoy.  We love the Honey Crisp variety.  (A big shout out to David Bedford at the University of Minnesota who created the Honey Crisp variety.) Oh, so tasty.  No one fruit will really “keep the doctor away” but what is the truth about the health benefits of apples?  

      1.  Fiber – apples provide the fiber, pectin.  Although we really don’t digest pectin, this fiber has a of health benefits. 

a.     Pectin can help lower cholesterol:  Pectin is called a soluble fiber that binds to cholesterol in our intestines and literally takes the cholesterol out of our body.  I tell my students to think of fiber as a sponge that takes up the cholesterol in the food you eat.  A study by Ohio State University found those who ate an apple a day for four weeks lowered their “bad” or LDL cholesterol by a whopping 40%.  It is the “bad” or LDL cholesterol that increases heart disease risk, so lowering LDL levels is a good thing.  The news release  of the study noted, “Eating an apple a day might in fact help keep the cardiologist away...”  The study participants ate a red or golden delicious apple every day for four weeks.

b.     No spike in blood sugar:  Pectin also slows down digestion so the sugar in your meals isn’t absorbed into your blood as rapidly.  This is a good thing as your blood sugar won’t rise as rapidly.  No one ever complained of a “sugar high” from apples as the “sugar” in apples is digested more slowly. 

c.     Pectin “feeds” your good bacteria in your intestine.  Ever see the play, “Little Shop of Horrors” and the plant keeps saying “feed me”?  Well the good bacteria in your intestine feed on fiber, like the pectin in apples.  

     2.  Phytochemicals – who wants to hear there are chemicals in our food?  But phytochemicals are plant chemicals that have numerous health benefits.  The phytochemicals in apples help fight cancer.  The phytochemicals in apples are also anti-inflammatory.  And if you like the apple peel, eat it as the peel of an apple has a different phytochemical.  

     3.  Low in calories – apples can help satisfy a sweet tooth and provide only 75 calories for one small apple.  

     4.  Boron – for years apples were considered low in many important nutrients.  But then news came out that apples are a good source of boron.  Haven’t heard of boron?  It is a mineral that is important for strong bones.  Red apples provide a good amount of boron.  Boron is needed for healthy bones, is anti-inflammatory, and improves brain function.   There is no recommended amount of boron we need each day, but researchers are suggesting boron should be given a recommended intake level as it is an important mineral for our health.  Researchers also found that boron helps prevent a vitamin D deficiency.  Researchers have found that an adequate boron intake improved vitamin D levels.  

   Who knew that eating an apple could have some really good health benefits?  When grocery shopping this week pick up some apples.  Doesn’t matter if they are red, green, or yellow.  Apples are good for your health.  If you haven’t tried the Honey Crisp apple, try it.  Improve your health, enjoy an apple a day.

     Sources:  created, pectin, fiber, study, apple, news release , cancer, anti-inflammatory, Boron, vitamin D   Image sources: varieties, Honeycrisp, Boron