“An APPLE a day- keeps the DOCTOR away”.


All of us have heard this saying at some point in our lives but how true is it?

Let me take you to this wonderful “APPLE RIDE” sooo hang on “tight” 😉

Apple is a   juicy, crisp, white- fleshed and colorful fruit that fills up the marketplace of almost all the countries in the world. Apple contain quercetin, a flavonoid that was shown to prevent the growth of prostate cancer cells in a Mayo Clinic study conducted in 2001. The National Cancer Institute reported that foods containing flavonoids like the ones in apples may reduce the risk of lung cancer by as much as 50% (J. Bowden,2007, P.93).

Apples have wonderful antioxidant power. They contain the second highest levels of antioxidants, cranberries taking the first place. Apples also contain a huge concentration of phenolic compounds, which are biochemically active substances and most of them belong to the flavonoid group. These amazing guys are not attached to any other compounds in the fruit, which means that they are more available for absorption into our bloodstream, thus providing us with all the health benefits that they have to offer (J. Bowden,2007, 93-94).

Coming to more familiar nutrient content,  fiber. Apples are rich in pectin, a soluble fiber. Apple also contain insoluble fiber and we all are well aware that fiber  helps clean the intestinal tract. Fiber is also shown to keep blood sugar and insulin at a steady level. Fiber helps keep your appetite satisfied thus helping you keep your hands off those candy bars ;). Soluble fiber has shown to lower cholesterol. According to American Institute for Cancer Research,” fiber dilutes the harmful substances and speeds up their  elimination-and prevents constipation in the process” (Sharma,Mishra and Meade, 2002).

Apples also contain about 12 mg of vitamin C. Though not a very high amount but, researches suspect that the combination of vitamin C and quercetin makes the effect of vitamin C 100 times more powerful than vitamin C alone. This is not it. Apples contain some nice trace minerals like potassium and boron.Potassium is shown to help regulate water balance, levels of acidity, blood pressure and neuromuscular function. Boron has bone building properties and some studies show that boron can be beneficial against arthritis. Boron also “contributes to healthy bones by helping take calcium into the bone structure” (Sharma,Mishra and Meade, 2002 ;J. Bowden,2007 ).

How to pick  perfect apples?

Pick the ones that are firm with rich color.  Red delicious and Golden delicious are among the sweetest apples.

It is  beneficial to eat raw apples with skin on for the fiber and phytochemical content.

 Experts suggest eating a stewed apple first thing in the morning. According to the experts: Stewed apple is easier to digest and eating it first thing in the morning balances the digestion to start the day (Sharma,Mishra and Meade, 2002).

Caution: The environmental working group, a consumer advocate and protection nonprofit research organization have put apples on the 2003 list of twelve foods most contaminated with pesticides and suggests  all to buy organically grown apples.


** The above information is for educational purposes only. Consult your doctor for specific medical advice, diagnosis and treatment. **


1. Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,

Beverly,M.A.: Fair Winds Press.

2.Sharma, H, M.D, Mishra, R, G.A.M.S and Meade, J, PH.D, (2002). The Answer To cancer. New York: SelectBooks, Inc.


4 responses to this post.

  1. Posted by bhumika on December 11, 2009 at 10:35 pm

    nice job!!! 🙂


  2. Posted by Tejal Mody on December 13, 2009 at 11:06 am

    It’s nice to know the science behind the famous statements. So thanks for the posting. It’s very informative, clear and well written.


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