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Cancer
We all know that eating lots of fresh fruit and vegetables is good for our health five servings of
vegetables and two of fruit a day but new research shows that the old adage of "an apple a day
keeps the doctor away" might be true. Some 85 different studies have found apples high levels of
powerful antioxidants help protect the eater against cell-damaging free radicals, which could
contribute to various cancers, cardiovascular disease, T2 diabetes and even asthma.
Polyphenols Source of Apples Antioxidant Power
While apples do contain some vitamin C (an average 100 gram (3.5 ounce) apple contains about 5.7
milligrams), its not the main source of apples antioxidant power. This is due to the apples amazing
array of phytonutrients, which brings their antioxidant activity up to a massive equivalent of about
1,500 mg of vitamin C.
Apples contain the polyphenols quercetin, kaempferol and myricetin, catechins, anthocyanins (if the
apples are red-skinned), chlorogenic acid, phloridizin, and several dozen more health-supportive
polyphenol nutrients. These have been extensively researched in recent years.
Eating Apples Good for Heart Health
As well as the antioxidants preventing lipid peroxidation of blood vessels, apples offer other benefits
to cardiovascular health. In addition, the water-soluble fibre (pectin) in apples helps reduce total
cholesterol and LDL-cholesterol through regular eating of apples.
A review of several studies into the effect of bioflavonols on coronary heart disease,"The relation
between dietary flavonol intake and coronary heart disease mortality: a meta-analysis of prospective
cohort studies," published in the European Journal of Clinical Nutrition in 2003, concluded that high
dietary intake of flavonols from a small number of fruits and vegetables may be associated with a
reduced risk from CHD mortality.
At the same time, other research has shown that the quercetin content of apples also provides our
cardiovascular system with anti-inflammatory benefits. Blood levels of C-reactive protein, or CRP (a
marker for inflammatory processes) are reduced following consumption of apples and researchers
believe that the quercetin content of apples is the primary reason for this drop in CRP.
Cancer-protective Properties of Apples
Although its been suggested that apples antioxidant properties may help reduce the risk of
developing cancer especially breast and colon cancers studies into lung cancer have shown the best
results.
A study published in the International Journal of Cancer in August 2008, "Dietary flavonoid intake
and risk of cancer in postmenopausal women," noted that Flavonoids are thought to lower cancer
risk through their antioxidant, antiestrogenic and antiproliferative properties. We examined the
association of intake of total flavonoids and seven flavonoid subclasses with risk of lung, colorectal,
breast, pancreatic and upper aerodigestive cancer among women in a large prospective cohort
study."
The only clear result was for a reduction in the risk of lung cancer, especially among smokers and
former smokers. The authors concluded that "This study provides further support for a beneficial
effect of flavonoid intake on lung cancer risk, especially among current and past smokers."