Are Apples Good For You

Whole-Body Health Benefits L By Rob Townes Natural Health April 15 2006 Apples Really Are Good For You E ating fresh apples is always good for you, but to get the full nutritional benefits associated with eating apples you should eat at least one fresh apple every day. The average U.S. consumer eats about 19 pounds of fresh apples a year — about one apple per week. Ongoing consumer attitude tracking in nine major markets across the United States has shown that Washington Apples remain number one as far as consumers are concerned. According to a one report, 56 percent of those surveyed named Washington as the brand they look for when buying apples. ower blood cholesterol, improved bowel function, reduced risk of stroke, prostate cancer, type II diabetes and asthma. The disease-fighting profile of apples provides a multitude of health benefits, including a potential decreased risk of cancer and heart disease. Several recent studies suggest apples may provide a “whole-body” health benefit. A number of components in apples, most notably fiber and phytonutrients have been found in studies to lower blood cholesterol and improve bowel function, and may be associated with a reduced risk of ischemic heart disease, stroke, prostate cancer, type II diabetes and asthma. Preliminary research from Finland indicates diets with the highest intake of apple phytonutrients were associated with a 46 percent reduction in the incidence of lung cancer. Findings indicate that two apples a day or 12 ounces of 100% apple juice reduced the damaging effects of the “bad” LDL cholesterol. Interpoma 2002 Conference, Bolzano, Italy - Dianne Hyson, Ph.D., M.S., R.D., University of California-Davis Washington Apples 1 Care and Handling Selection 1. An apple’s skin should be shiny, not dull. Important - dull appearing apples won’t be crisp and tasty. 2. Your apples should be firm and free of bruises and punctures. Storage Keep apples refrigerated at abour 32 degrees Farenheit. Fruit bowls are beautiful, but your apples won’t stay crispy for long on the countertop. 1/2 teaspoon baking powder 1/4 teaspoon ground ginger 1 1/3 cups buttermilk 3/4 cup sugar 1/4 cup vegetable oil 1 large egg 1 teaspoon grated orange zest 2 Gala or Golden Delicious apples, cored and chopped Method 1.) Heat oven to 350 degrees F. Grease a 9- by 5-inch loaf pan. In medium bowl, combine both flours, the bran cereal, baking soda, baking powder, and ginger. In large bowl, beat buttermilk, sugar, vegetable oil, egg, and orange zest. 2.) Add flour mixture to buttermilk mixture, stirring just until combined. Fold in apples. Spread batter in prepared pan and bake 45 to 50 minutes or until wooden pick inserted in center comes out clean. Cool bread in pan 10 minutes. Cool completely before serving. Preparation Prepare apple dishes just before serving to minimize browning (oxidation). Protect cut apples from oxidation by dipping them into a solution of one part citrus juice and three parts water. Recipes Apple Buttermilk Bread A quick-bread recipe especially suited to breakfast; make it the night before for best flavor. Ingredients 1 1/2 cups all-purpose flour 1 cup whole wheat flour 1/2 cup natural bran cereal 1 teaspoon baking soda Apple Cinnamon Yogurt Muffins Ingredients 3 cups all-purpose flour Washington Apples 2 1 3/4 cups sugar 3 1/2 teaspoons baking powder 1/2 teaspoons salt 1/2 teaspoon grated orange zest 1/4 teaspoon ground nutmeg 1 cup (2 sticks) butter or margarine 1 cup grated Braeburn or Golden Delicious apple 1 container (8-ounce) low fat vanilla yogurt 2 large eggs, beaten 1 teaspoon ground cinnamon Method 1.) Heat oven to 350° F. Grease 24 3-inch muffin pan cups or line with paper liners. In large bowl, combine flour, 1 cup sugar, the baking powder, salt, orange zest, and nutmeg. With pastry blender or fork, cut in 3/4 cup (1 1/2 sticks) butter until mixture is crumbly. 2.) In medium bowl combine apple, yogurt, and eggs; add to flour mixture, stirring until just combined. Spoon batter into prepared miffin cups and bake 20 to 25 minutes or until centers spring back when gently pressed. 3.) Cool muffins in pan 5 minutes; remove from pan and cool until able to handle. Meanwhile, melt remaining 1/2 stick butter. In small bowl, combine remaining 3/4 cup sugar and the cinnamon. To serve. brush tops of muffins with butter and roll top in cinnamon-sugar mixture. Cancer Prevention O ver the past four years, apple consumption has been linked with reduced cancer risk in several studies. A 2001 Mayo Clinic study indicated that quercetin, a flavonoid abundant in apples, helps prevent the growth of prostate cancer cells. A Cornell University study indicated phytochemicals in the skin of an apple inhibited the reproduction of colon cancer cells by 43 percent. The National Cancer Institute has reported that foods containing flavonoids like those found in apples may reduce the risk of lung cancer by as much as 50 percent. Healthy Lungs T wo recent British studies indicated that eating apples can improve lung health. A study of Welsh men indicated that people who ate at least five apples per week experience better lung function. Researchers at the University of Nottingham reported that those who ate five apples per week also had a lower risk for respiratory disease. In the Netherlands at the University of Groningen, apples were singled out as a fruit that could cut smokers’ risk of COPD (chronic obstructive pulmonary disease) in half. Scientists believe antioxidants found in apples may ward off disease by countering oxygen’s damaging effects on the body. — American Thoracic Society Meeting (May, 2001) —Thorax (January, 2000) Washington Apples 3 Weight Loss A R pples are a delicious source of dietary fiber, and dietary fiber helps aid digestion and promotes weight loss. A medium apple contains about five grams of fiber, more than most cereals. Also, apples contain almost zero fat and cholesterol, so they are a delicious snack and dessert food that’s good for you. Uc-Davis: Apples are Heart-Healthy esearchers at the University of California-Davis recently reported that apples and apple juice may help protect arteries from harmful plaque build-up. In the first study conducted in humans, adults who added two apples, or 12 ounces of 100% apple juice, to their daily diet demonstrated a significant slowing of the cholesterol oxidation process that leads to plaque buildup - thereby giving the body more time to rid itself of cholesterol before it can cause harm. Age-Related Memory Improvement Linked with Consumption of Apple Products N ew Study Finds Consuming Apple Juice Associated With Brain Health In Older Animals LOWELL, MASS. (January 19, 2006) – “An apple a day” now has new meaning for those who want to maintain mental dexterity as they age. New research from the University of Massachusetts Lowell suggests that consuming apple juice may protect against cell damage that contributes to age-related memory loss, even in test animals that were not prone to developing Alzheimer’s disease and other dementias. “This new study suggests that eating and drinking apples and apple juice, in conjunction with a balanced diet, can protect the brain from the effects of oxidative stress – and that we should eat such antioxidant-rich foods,” notes lead researcher Thomas B. Shea, Ph.D ., director of the University of Massachusetts Lowell’s Center for Cellular Neurobiology and Neurodegeneration Research, whose study was just published in the latest issue of the Journal of Alzheimer’s Disease. Although more research is needed, Shea is excited about these brain health findings, which are encouraging for all individuals who are interested in staying mentally sharp as they age. Using a well-established animal protocol, Shea and his research colleagues assessed whether consumption of apple juice was protective against oxidative brain damage in aging mice, damage that can lead to memory loss. “These newer findings show that there is something in apples and apple juice that protects brain cells in normal aging, much like the protection we previously saw against Alzheimer-like symptoms,” says Shea. The researchers evaluated adult and aged mice using a standard diet, a nutrient-deficient diet, and a nutrient-deficient diet Washington Apples 4 supplemented with apple juice concentrate in drinking water. Although the adult mice tested were not affected negatively by the deficient diets, the aged mice were, which is consistent with normal aging due to oxidative neurodegeneration. The effect on cognition among the aged mice was measured through well-established maze tests, followed by an examination of brain tissue. However, the aged mice who consumed the diets supplemented with apple juice performed significantly better on the maze tests and all had less oxidative brain damage than those on the standard diet. Supplementation by apple juice fully protected the aged mice from the oxidative stress caused by the nutrient-deficient diet. In addition, stronger mental acuity resulted when the aged mice consumed the human equivalent of 2-3 cups of apple juice or approximately 2-4 apples per day. “We believe that this effect is due to the apple’s naturally high level of antioxidants,” states Shea. Previous research with his colleagues also determined that it is not the sugar and energy content of the apple juice, but the antioxidant attributes of apple juice that are responsible for the positive effects. This study was sponsored through an unrestricted grant by the U.S. Apple Association and the Apple Products Research and Education Council. The research abstract can be found at http://www.j-alz.com/issues/8/vol8-3.html. —University of Massachusetts Lowell Washington Apple History I n the fertile valleys and plateaus of America’s far west, growers tend orchards that produce the world’s best apples. More than 225,000 acres of orchards are nestled in the eastern foothills of the picturesque Cascade Mountains at elevations from 500 to 3,000 feet above sea level. The orchards are irrigated with plentiful and cool mountain water. The area first became known to American pioneers at the turn of the 19th century and by 1826, early settlers had discovered the area’s rich lava-ash soil and plentiful sunshine created perfect conditions for growing apples. The arid climate also meant fewer insect and disease problems and a smoother finish on the apples than in some other places. Noting the health and vigor of apple trees planted along stream banks, pioneers developed irrigation systems and by 1889, commercial orchards were established. Most apple-growing districts in the state are still located along the banks of major rivers. The average size of an orchard is about 100 acres, but some cover as many as 3,000 acres and employ 300 or more workers year-round. An estimated 35,000 to 45,000 pickers are employed during the peak of harvest. Washington Apples 5 Washington state growers successfully harvest a wide variety of apples including Red and Golden Delicious, Granny Smith, Braeburn, Jonagold, Fuji, Gala and many others. Orchardists continually improve growing methods to produce apples that are crisper, juicier, more flavorful and store better. Growers now use dwarf trees in high-density plantings to bring new orchards into production faster. This allows orchardists to get faster return on their investment and to respond more quickly to consumer demand for popular new varieties. The smaller trees also improve harvest efficiency because the apples are easier to reach. Short ladders can be used by pickers. Each apple is handpicked Granny Smith 12% Braeburn 3% Jonagold 1% Cripps Pink 2% Cameo 1% Other 2% The approximate harvest-start times for key Washington apple varieties are: Gala - mid-August Jonagold - early September Golden Delicious - mid-September Red Delicious - late September Braeburn - mid-October Granny Smith - mid-October Fuji - mid-October Cameo - mid-October Cripps Pink - late October to early November Washington Apple Crop Facts H arvest of Washington apples begins in mid-August and generally ends in early November. Each year, Washington harvests between 80million and 103million boxes of apples, each weighing about 40 pounds. • Harvest of Washington apples begins in mid-August and generally ends in early November. • The estimate of this year’s crop is comprised of Red Delicious 37% Golden Delicious 13% Fuji 14% Gala 15% Washington Apples 6 References Washington Apples Apples Really Are Good For You Whole-Body Health Benefits Cancer Prevention Healthy Lungs Weight Loss Uc-Davis: Apples are Heart-Healthy Age-Related Memory Improvement Linked with Consumption of Apple Products Retrieved 4/07/06, from http://www.bestapples.com/healthy/index. html Care and Handling Retrieved 4/07/06, from http://www.bestapples.com/facts/care.html Recipes – Apple Buttermilk Bread Retrieved 4/07/06, from http://www.bestapples.com/recipes/recipe. NEW.asp?ID=16 Recipes – Apple Cinnamon Yogurt Muffins Retrieved 4/07/06, from http://www.bestapples.com/recipes/recipe. NEW.asp?ID=152 Washington Apple History Retrieved 4/07/06, from http://www.bestapples.com/facts/ appleswashington.html Washington Apple Crop Facts Retrieved 4/07/06, from http://www.bestapples.com/facts/ cropfacts.html column1_varieties (Image) Retrieved 4/07/06, from http://www.bestapples.com/images/ column1_varieties.jpg column1_health (Image) Retrieved 4/07/06, from http://www.bestapples.com/images/ column1_health.jpg column2_photo_health (Image) Retrieved 4/07/06, from http://www.bestapples.com/images/ column2_photo_health.jpg column1_recipes (Image) Retrieved 4/07/06, from http://www.bestapples.com/images/ column1_recipes.jpg column1_corefacts (Image) Retrieved 4/07/06, from http://www.bestapples.com/images/ column1_corefacts.jpg column3_photo_coreapples (Image) Retrieved 4/07/06, from http://www.bestapples.com/images/ column3_photo_coreapples.jpg