We have all heard of the adage, “An apple a day keeps the doctor away,” but did you ever wonder why? Not only are they delicious (no pun intended) and come in many varieties, but you might be amazed by their numerous potential health and nutritional benefits. First, however, it is important to understand what a phytochemical is. Most of the protective effects of fruits and vegetables have been attributed to phytochemicals, which are substances that help to maintain a healthy body, and are currently a hot topic in research. Phytochemicals have been shown to inhibit cancer cell growth, modulate the inflammatory and immune response and protect against oxidative stress in the body. Thousands of phytochemicals have been identified, but thousands more have yet to be discovered. Of those that are known, a major class called flavonoids are found in significant amounts in apples, especially the peels. Keeping in mind the properties of phytochemicals, it is no wonder then, that studies have actually linked apple consumption with a decreased risk for cardiovascular disease, cancer, diabetes type 2, and asthma.  Apples are a good source of fiber, especially pectin, a type of soluble fiber that helps to reduce cholesterol. On average, a medium apple has 5 grams of fiber. The fiber in apples also helps to maintain a steady blood glucose level, aids digestion and improves bowel function. And, because apples are fat free and low in calories, they help to boost weight loss. In addition, apples contain boron, an important mineral which promotes bone growth, hardens bones and helps prevent osteoporosis. Did you know that apples also promote hair growth, play a role in anti-aging and help prevent wrinkles? Perhaps it should be an ingredient in an anti-aging, anti-wrinkle cream, though hopefully it would not give you a beard!  In our society, where being overweight has become epidemic, and cardiovascular disease and cancer continue to be the two leading causes of death despite advances in medicine, it is no surprise then that eating a healthy diet which incorporates daily consumption of fruits and vegetables, including apples, may in fact reduce the risk for chronic diseases and help to maintain good health. So, put apples on your “A” list and remember to eat one today. To read about the health benefits of apples in more detail go to:

www.nutritionj.com/content/3/1/5