Apples: Neglected Power Food

By Karen Collins, MS, RD, CDN - If you look only at lists of fruits highest in vitamin C or read about the super health-promoting powers of the latest popular fruit, you might wonder if Grandma's advice, "An apple a day keeps the doctor away," still merits consideration. Yet as research moves further into the study of the thousands of natural compounds we get from fruits, vegetables, whole grains and other plant foods, apples do shine.

Antioxidants are well-established as an important part of how healthful eating can lower our risk of heart disease and cancer, and possibly other conditions that can develop as we age. Antioxidants are frequently discussed in relation to vitamins C and E, and perhaps other plant compounds such as beta-carotene. However, fruits and vegetables also provide flavonoids, a large group of compounds that are all antioxidants.

The antioxidant power of flavonoids is one reason that apples are again in the spotlight. Apples contain only modest amounts of vitamin C. A medium apple averages about 6 milligrams of vitamin C, not much compared to the recommended daily intake for adults of 75 to 90 milligrams. But scientists have now calculated the antioxidant power of that apple is equal to more than 1,500 milligrams of vitamin C. The vast majority of its antioxidants come from flavonoids.

Antioxidants are key elements in preventing cancer, because they stabilize highly reactive free radicals that can otherwise damage our DNA and begin the process of cancer development. Antioxidants are also considered a key step in heart health because they protect blood vessels. They also keep LDL cholesterol in a less damaging form.

Along with antioxidant protection, apples contain pectin, a soluble fiber that helps lower blood cholesterol. Higher blood cholesterol is associated with a greater incidence of heart disease.

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