There are those quintessential reminders in life that seem to move us from one season to the next. For me, the apple delightfully says autumn has arrived, and recently I enjoyed my first apple pressing. What fun! As we pressed and strained our apple harvest, I thought about the nutritional contribution this modest fruit brings to our lives.
A few years back, researchers at Washington State University (WSU) published a study investigating non-digestible compounds in apples- specifically the fiber and polyphenols (antioxidants). This study highlighted the potential impact these non-digestible compounds may have at the gut level on obesity. They tested Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious varieties for the amount of non-digestible compounds they contain, and found that Granny Smith contained the most.
These days, there’s much focus on gut health and the WSU research team concluded that the high content of fiber and polyphenols in Granny Smith apples promotes the growth of friendly bacteria in the colon, and reported that these compounds “actually changed the proportions of fecal bacteria from obese mice to be similar to those of lean mice.” Our growing understanding of these types of changes in the gut is exciting as we examine the connection between low-grade, chronic inflammation, obesity and diabetes. Findings such as this continue to suggest that the microbiota or bacterial balance in the colon of obese people is disturbed, resulting in microbial byproducts that lead to inflammation and influence the metabolic disorders associated with obesity.
What about other nutritional contributions? Does an apple a day really keep the doctor away? Perhaps! Apples have high nutrient density because they are low in calories, yet full of important nutrients. Apples are free of fat, sodium and cholesterol. They are rich in fiber, disease-fighting anti-oxidants and a variety of vitamins and minerals including potassium, folate, niacin and vitamins A, B, C, E and K.
- Eating apples has been associated with lower risk of a variety of cancers (colon, liver, prostrate and lung). The flavonoids in the apples were associated with this finding.
- Studies in both Australia and England showed that people who eat the most apples and pears have the lowest risk of asthma, and researchers in the Netherlands have found that eating an apple a day may reduce the risk of chronic obstructive pulmonary disease in smokers.
- In addition, these nutritional powerhouses may help protect the brain from developing Alzheimer’s and Parkinson’s disease, and even lower a person’s risk of tooth decay.
- Apples are rich sources of fiber with one medium-sized apple providing 5 grams! In the Feb. 23, 2004 issue of the Archives of Internal Medicine, US researchers reported that for every 10 grams of fiber consumed daily, you may be able to lower your risk of developing heart disease by 14 percent and your risk of dying from heart disease by 27 percent.
- Ah, the power of antioxidants! The apple has one called quercetin. This antioxidant may sharpen memory and learning and protect against oxidative damage that contributes to Alzheimer’s disease and other age-related brain disorders.
On the downside, apples rank among the 12 top fruits and vegetables contaminated by pesticides in tests run by the nonprofit Environmental Working Group (EWG) which investigates environmental threats to health. The last EWG report on pesticides in fruits and vegetables concluded that frequently eating these “dirty dozen” fruits and vegetables will expose a person to about 14 pesticides per day, on average. Apples are one fruit that I recommend purchasing the organic variety.
Who knew that apple could have such an impact? Take time to enjoy this lovely fruit while in season and reap the many benefits.