an apple a day.pdf

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Myths, facts & Philosophies in Health

An apple a day keeps the doctor away.?

Bhaskar Borgohain, MBBS, MS, DNB

Faculty of Medical SciencesNEIGRIHMS. Shillong

Email:[email protected]

Telefax: 0364-2538075 (Off)

To keep the body in good health is a duty, for otherwise we shall not be able to trim the lamp

of wisdom and keep our minds strong and clear

- Gautama BuddhaIt is beyond any doubt that fruits provide nutrients that are vital for health and

maintenance of our body. The per capita consumption of fruits and vegetables in India was

less than 3 kg in the early '90s and it has grown to 4 kg in recent years. Regular intake ofcertain fruits as part of an overallhealthy diet may reduce risk for heart disease and stroke

and it may possibly protect against certain types of cancers. Diets containing fiber-rich

fruits may also reduce the risk of heart disease, obesity, and Type 2 diabetes. Consuming

fruits rich in potassium may lower blood pressure, and may also reduce the risk of

developing kidney stones and help to decrease bone loss or osteoporosis. Eating certain

fruits that are lower in calories curb unwanted weight gain.Today's lifestyle has increasedexposure to synthetic food products, environmental pollution, and stress which generate

harmful free radicals inside the body systems. Fruits are natural rich sources of friendly

antioxidants in right proportion. Antioxidants help combat the harmful free radicals which

cause cellular damage which is responsible for causing cancers, unhealthy ageing, and

cardiovascular and degenerative diseases. Other micro minerals in fruits like Zinc may

stimulate our bodys immune system.

Apples have long been associated with the biblical story of Adam and Eve, although it is a

myth that the fruit in question was actually an apple. In Norse mythology, apples were

given a more positive persona: a magic apple was said to keep people young forever. It is

therefore not surprising that apple is often depicted as a mystic symbol of health. Apples'

most recent history occurred in the 1800s in the U.S., when Johnny Appleseed (a real

person named John Chapman) walked barefoot across an area of 100,000 square miles,

planting apple trees that provided food security and a pragmatic livelihood for generations
mailto:[email protected]://www.choosemyplate.gov/print-materials-ordering/dietary-guidelines.htmlhttp://www.choosemyplate.gov/print-materials-ordering/dietary-guidelines.htmlmailto:[email protected]


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of settlers. Apples belong to the Rose family of plants and a wide range of very popular

foods, including apricots, plums, cherries, peaches, pears, raspberries, and almonds actually

belongs to this family. It is believed that the apple tree originally came from Eastern Europe

and Southwestern Asia from where it later spread to most temperate regions of the world.

Over the centuries, many hybrids and cultivars have been developed, giving us the 7,000

varieties of apples in the market today.

At a glance: the health benefits and nutritive values of fruits in general

In the words of Hippocrates-Let your food be your medicine and your medicine be your

food and therefore any fruits are our potential friends in health and in disease. They are

generally health promoting food rather than therapeutic food unlike the historic use of

oranges as the miracle treatment for Scurvy among the sailors in the bygone days.

Most fruits are naturally low in fat, sodium, and calories. None actually have harmful fat

like cholesterol. Fruits are sources of many essential nutrients that are underconsumed,

including potassium, dietary fiber, vitamin C, and folate (folic acid). Dietary fiber from

fruits in other hand helps reduce blood cholesterol levels and may lower risk of heart

disease. Fiber is important for proper bowel function. It helps reduce constipation and

diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with

fewer calories. Whole or cut-up fruits are sources of dietary fiber but one must

remember that fruit juices contain little or no fiber.

Vitamin C found in many fruits is important for growth and repair of all body tissues,

helps heal cuts and wounds, and keeps teeth and gums healthy through its action on

formation of healthy collagen, a natural ubiquitous polymer. Folate (folic acid) found in

many fruits helps the body form red blood cells. Women of childbearing age should

consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from

fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida,

and anencephaly during fetal development. Diets rich in potassium may help to maintain

healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune

juice, dried peaches and apricots and orange juice.

Antioxidant Benefits of Apple

Since most of the polyphenols in apples function as antioxidants, it's not surprising to see

so many health benefit studies focusing on the antioxidant benefits from apple. Particularly

strong is the ability of apples to decrease oxidation of cell membrane fats. This benefit is

especially important in our cardiovascular system since oxidation of fat (called lipid


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peroxidation) in the membranes of cells that line our blood vessels is a primary risk factor

for clogging of the arteries (atherosclerosis) and other cardiovascular problems. Apples'

strong antioxidant benefits are also related to their ability to lower risk of asthma in certain

studies, and their ability to lower risk of lung cancer. In addition to their unusual

polyphenol composition, Apples also provide us with about 7 milligrams of vitamin C.

While that amount is not a lot, it's still important, especially since the recycling of vitamin C

in our body depends on the presence of flavonoids and apples do provide us with those

flavonoids.

Accepted Nutritive values of some popular fruits: Comparative chart

Fruit & size Apple

125 gm

Guava

165 gm

Pomegranate

282 grams

Banana

126 gm

Cost Moderate Cheap High Cheap

Calorie (Kilo calorie) 65 112 234 105

Total sugar(in Grams) 17gm 24 gm 39 gm 30 gm

Dietary Fibre % 12%

(3gm)

36%

(9gm)

45%

(11.3 gm)

12%

(3 gm)

Saturated Fat (%) 0 2%

(2gm)

2%

(2gm)

0

Vit C (%) 10%

(5.7 mg)

628%

(377 mg)

48 %

(28.8mg)

17%

(9mg)

Iron (%) 1%

(0.1mg)

2%

(0.4 mg)

5 %

(0.8 mg)

3%

(0.3 mg)

Calcium 1%

(7.5 mg)

3%

(29.7 mg)

3%

(28.2 mg)

1%

(11.3 mg)

Zinc 0 3 %(0.4 mg)

7 %(1.0 mg)

2%(0.3 mg)

Vit A 1%

(67.5 IU)

21%

(1030 IU)

0 3%

(81 IU)

Vit K 3 %

(2.8mcg)

5%

(4.3 mcg)

58 %

(46.2 mcg)

1%

(1.1 mcg)

Folate 1%

(3.8mcg)

20%

(80.8 mcg)

27 %

(107mcg)

11%

(25 mcg)

Apple, phytonutrients and diabetes risk reduction

Even though apple is not an excellent source of dietary fiber (it ranks as a "good" source in

WHFoods Rating System), the fiber found in apple may combine with other apple nutrients

to provide with the kind of health benefits otherwise associated only with much higher

amounts of dietary fiber. These health benefits are particularly important in prevention of

heart disease through regulation of blood fat levels. Recent research has shown that intake

of apples in their whole food form can significantly lower blood fats. The fat-lowering


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effects of apple have traditionally been associated with its soluble fiber content, and in

particular, with its fat-soluble fiber calledpectin.

Apple may slow down carbohydrate digestion. Quercetin and other flavonoids found in

apples act to inhibit carbohydrate-digesting enzymes like alpha-amylase. When these

enzymes are inhibited, carbohydrates are broken down less readily into simple sugars, and

this lowers risk of diabetes. Apple may slow down glucose absorption from the gut.Polyphenols in apples lower the rate of glucose absorption from our digestive tract. Once

again, this change lessens the sugar load on our bloodstream. Possibly certain antioxidants

of apple also stimulate the pancreas to put out more insulin. Scientists have recently shown

that important health benefits of apples may stem from their impact on bacteria in the

digestive tract. In studies on laboratory animals, intake of apples was found to significantly

alter two bacteria populations (Clostridialesand Bacteriodes) in the large intestine. We

expect to see future studies confirming these results in humans, and we are excited to think

about potential health benefits of apple that will be related to its impact on bacterial

balance in our digestive tract.

Anti-Cancer Benefits of Apple

Although some preliminary results in the apple research show its benefits for several

different cancer types (especially colon cancer and breast cancer risks), it's the area of lung

cancer risk reduction benefits that appears noteworthy. There are studies involving

vegetable/fruit intake and lowered risk of lung cancer. Although many research studies

show an impressive ability of overall fruit and vegetable intake to lower lung cancer risk,

very few individual fruits show up as protective against lung cancer.except apples!

Researchers aren't certain why apples are closely associated with reduction of lung cancer

risk. Their antioxidant and anti-inflammatory benefits are definitely involved, but theydon't fully explain its health benefits. We look forward to future research that will help

shed light on this.

Apple versus Guava: The newIndian discovery?

A series of tests on Indian fruits, including Himalayan apples and pomegranates, bananas

from the south, grapes from Maharashtra, found the guava (exotic in Europe but fruit next

door inIndia), to be the proverbial super-food with the highest concentration of

antioxidants which protects against cell damage which ages skin and can cause cancer. This

study was from India's National Institute of nutrition (NIN), Hyderabad. Next after the

guava, was the Indian plum, grown in orchards established by British planters in the

Himalayan foothills, the custard apple and the famous Indian mangoes. The scientists

found antioxidant concentrations of just fewer than 500 milligrams per 100 grams in

guavas, 330mg in plums and 135mg in pomegranates.
http://www.telegraph.co.uk/news/worldnews/asia/india/http://www.telegraph.co.uk/news/worldnews/asia/india/http://www.telegraph.co.uk/news/worldnews/asia/india/


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Apples have a quarter of the antioxidants in guavas, while bananas the fruit of athletes

have just a tiny fraction with 30 mg per 100 grams. Water melons and pineapples a staple

for low-carbers offer the least protection for the body's fight against free radicals which

can cause cell damage (Low carbers are people who take low-carbohydrate diets or low-

carb diets). Mangoes, despite high fructose content, have 170 mg of antioxidants, more than

three times that of papaya, which is regarded as healthy for its enzymes which ease

stomach upsets. The study found, grapes are three times more beneficial to the body than

oranges. So far, there is no study to suggest that antioxidants can help cure but can

definitely help or cut down the risk of cancers as they scavenge the free radicals

responsible for the diseases. The research team was surprised but delighted to discover

one of India's cheapest fruits offered the greatest health benefits. Guava is a rich source of

antioxidants, a rich source of health-friendly dietary fibre.

Apple versus Pomegranate

One of the oldest known fruits, found in writings of many cultures and religions, the

pomegranate (Punica Granatum) is an original native of Persia. This nutrient rich,

antioxidant rich fruit has been revered as a symbol of health and fertility. Pomegranates

may be good for your heart and blood vessels and they may even protect from breast

cancer, prostate cancer, colon cancer, leukemia and prevent tumor growth. In some studies,

potent antioxidant compounds found in pomegranates have shown to reduce dangerous

blood clotting by preventing platelet aggregation and naturally lower blood pressure, thus

potentially preventing both heart attacks and strokes.

Specific Compounds found in pomegranates are called punicalagins may benefit the heart

and blood vessels. Punicalagins are the major component responsible for pomegranate's

antioxidant and potential health benefits. They not only lower cholesterol, but also lower

blood pressure and increase the speed at which heartsartery blockages (atherosclerosis)

get dissolved. Pomegranate contains phytochemical compounds that stimulate serotonin

and estrogen receptors, improving symptoms of depression and increasing bone mass in

lab animals.

Word of caution

Eating fruit is a good idea and for that matterany fruit indeed. It is often alleged that the

eating of so called exotic fruitsis promoted for the benefit of supermarkets that buy them

for cheap and sell them for an exorbitant price. Allegedly, a kind of pseudoscience is

created in the print and electronic media, glorifying its nutritive and health values.

Certainly, there are often no real scientific evidences to prove or disprove many tall claims.


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I personally like guava, apple and pomegranate and the rest, but I eat them not because of

explicit and convincing scientific evidence all the time but I just found their nutritive

credentials believable and I like them, and hopefully I am not a victim of convincing

pseudoscience and its shrewd marketing strategy in the backdrop!

Summary

When focusing specifically on apples, several studies tell us that daily intake of this fruit

may provide some cardiovascular and anti-cancer benefits. So there may be some truth to

that old phrase, "An apple a day keeps the doctor away!" Still, we cannot recommend that

everyone eat one apple on a daily basis, given the wide variety of available fruits and the

nutritional uniqueness of each type even in terms of its effect on our taste buds! But we

certainly can recommend that everyone eat at least 2-3 whole fresh fruits per day, or the

equivalent of 2-3 cups' worth of fresh fruit. Within this framework, if apples are a type of

fruit that you prefer, there is nothing wrong in consuming one. But then, the best option is

to look for a way that is practical, simple and affordable to enjoy them that fit your

individual lifestyle. Therefore, what's perhaps better is to buy and eat healthy local fruits

because they are cheap and easily available and often quite competitive in its nutritive

values as well. Guava is a rich source of antioxidants, a rich source of fibre. It's a poor

mans fruit because they're quite cheap. For a tropical and Asian country like ours, a guava

a day may as well, keep the doctors away! So, choose it right or aim it right!

Further reading

1. US Deptt. of Agriculture. Available at http://www.choosemyplate.gov/food-groups/fruits-why.html.Last accessed on 18th Oct, 2013.

2. Community supported agriculture. Los Osos Valley Organic Farm. Available athttp://lovorganicfarm.com/apples.html Last accessed on 22th Oct, 2013.

3. Nutrition data. Cond Nast Publications. Available athttp://nutritiondata.self.com/facts/fruits-and-fruit-juices/1927/2.Last accessed on 23th Oct, 2013.

4. The worlds healthiest foods. The George Mateljan Foundation,http://www.whfoods.com/genpage.php?dbid=15&tname=foodspice Last accessed 21st Oct,

2013

5. Dean Nelson, 12 Oct 2011, On Health News, The Telegraph. Available athttp://www.telegraph.co.uk/health/healthnews/8822303/Guava-the-ultimate-superfood.html

Last accessed 23rd Oct, 2013

6. DrFuhrman.com. Secrets Revealed: The Powerful Health Benefits of the Pomegranate.Available athttp://www.drfuhrman.com/library/article19.aspx Last accessed 23rd Oct, 2013.
http://www.choosemyplate.gov/food-groups/fruits-why.htmlhttp://www.choosemyplate.gov/food-groups/fruits-why.htmlhttp://www.choosemyplate.gov/food-groups/fruits-why.htmlhttp://lovorganicfarm.com/apples.htmlhttp://lovorganicfarm.com/apples.htmlhttp://nutritiondata.self.com/facts/fruits-and-fruit-juices/1927/2http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1927/2http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1927/2http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1927/2http://www.whfoods.com/genpage.php?dbid=15&tname=foodspicehttp://www.whfoods.com/genpage.php?dbid=15&tname=foodspicehttp://www.telegraph.co.uk/health/healthnews/8822303/Guava-the-ultimate-superfood.htmlhttp://www.telegraph.co.uk/health/healthnews/8822303/Guava-the-ultimate-superfood.htmlhttp://www.drfuhrman.com/library/article19.aspxhttp://www.drfuhrman.com/library/article19.aspxhttp://www.drfuhrman.com/library/article19.aspxhttp://www.drfuhrman.com/library/article19.aspxhttp://www.telegraph.co.uk/health/healthnews/8822303/Guava-the-ultimate-superfood.htmlhttp://www.whfoods.com/genpage.php?dbid=15&tname=foodspicehttp://nutritiondata.self.com/facts/fruits-and-fruit-juices/1927/2http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1927/2http://lovorganicfarm.com/apples.htmlhttp://www.choosemyplate.gov/food-groups/fruits-why.htmlhttp://www.choosemyplate.gov/food-groups/fruits-why.html

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