10 Health Benefits of Apples

1. Blueberries are known for their very high antioxidant content and anti-aging properties. In recent experiments with aged laboratory animals, concord grape juice also improved short-term memory and neuromotor skills. Concord grape juice, a refreshing source of concentrated antioxidants, may also help retard mental and physical declines of aging.
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3. In an analysis of the antioxidant capacity of vegetables, fruits, and vegetable oils, it was found that spinach, peppers, asparagus and turnip tops had the highest antioxidant capacity among the vegetables; blackberries, raspberries, strawberries and olives ranked highest among the fruits; while soy oil and extra virgin olive oil had the highest antioxidant capacity among the oils tested.
4. Risk of breast cancer among postmenopausal Japanese women was reduced about 40 percent for an increased intake of fruit.
5. Cranberries, which are native to North America, are very popular during the year-end holiday season. Their high fiber content is useful in forming gels for traditional sauces. Cranberries are very high in antioxidants such as proanthocyanidins, which provide protection against cancer and heart disease. These compounds are also useful for fighting urinary tract infections.
6. Middle-aged Finnish men with the highest consumption of fruits, berries and vegetables experienced a 41 percent reduction in cardiovascular disease-related death and a 34 percent reduction in death from all causes, compared to men with the lowest intake.
7. Fruits and vegetables are known to protect against chronic disease because of their rich content of many phytochemicals, including the antioxidants. Cranberry was found to possess the highest antioxidant activity, followed by apple, red grape, strawberry, peach, lemon, pear, banana, orange, grapefruit, and pineapple.
8. Iceberg lettuce, tomatoes, and French fried potatoes are the most commonly consumed vegetables in the U.S. However, only 3% of those surveyed consumed broccoli during the reporting period while consumption of dark, green vegetables averaged only one serving every 5 days.
9. Health authorities recommend that one citrus fruit and one cruciferous vegetable be eaten daily. Less than 10 percent of Americans regularly consume these foods.

10. We're told that an apple a day keeps the doctor away, but what exactly are the health benefits of apples? Here are ten reasons to heed the advice of that old proverb.

    Bone Protection
    French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.

    Asthma Help
    One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.

    Alzheimer's Prevention
    A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

    Lower Cholesterol
    The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.

    Lung Cancer Prevention
    According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.

    Breast Cancer Prevention
    A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.

    Colon Cancer Prevention
    One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.

    Liver Cancer Prevention
    Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.

    Diabetes Management
    The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.

    Weight Loss
    A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.