The Many Health Benefits of Apples

That old saying “An apple a day keeps the doctor away” isn’t just folklore. New research confirms that apples really are a great choice for good health.

For instance, adding just one large apple a day to your diet can decrease cholesterol by 8-11%, and eating two large apples has lowered cholesterol by as much as 16%, most likely due to the soluble fiber they contain.

That same fiber can also soak up toxins like lead and mercury. That may be the reason apples are consistently associated with a reduced risk of cancer, including liver, colon, breast and prostate cancer.

Antioxidants in apples, called flavonoids, found mostly in the peel, help prevent heart disease. Studies show that people who eat the most apples and other flavonoid-rich foods such as onions and tea can achieve a 20-30% reduction in risk of heart disease, compared to those who eat few of these foods.

Eating at least five apples a week is linked to better lung function. In one study, apples were singled out as a fruit that could cut smokers’ risk for COPD in half. Apple consumption is also linked to a reduced risk for asthma.

Chomping on apples may even help protect brain cells from aging-related damage, animal studies suggest.

For the most fiber and flavonoids eat them with the peels on after washing thoroughly. If you can, buy organic to avoid pesticide residues. Stick with apples rather than juice, but if you do drink juice, buy the cloudy stuff. It is far superior in terms of health benefits to the clear juice.

During fall, check out your local farm markets for unusual varieties of apples, such as Ginger Gold or Crispin (Mutsu), a spicy, tart cooking apple.

Fresh apples provide significant amounts of quercetin, a flavonoid with potent anti-inflammatory and antioxidant properties. Our new Multi Nutrient Formula GOLD is packed with super antioxidants including 500 mg of quercetin in a single dose, the equivalent of eating upwards of 50 apples. See related items below.