Eating Apples: Is It the Key to Longevity?
In a study published in the Journal of Agricultural and Food Chemistry, researchers gave fruit flies polyphenols extracted from apples as part of their diet. When they did, they found that the flies lived 10% longer than expected. In addition, they maintained their ability to fly and were active at a more advanced age. In other words, fruit flies that ate a diet of apple polyphenols had greater longevity and less disability. Researchers found that the fruit flies exposed to apple polyphenols had enhanced expression of genes that produced cell-protective antioxidants. Could the same be true for humans too?
Health Benefits of Apples: An Up and Coming Superfruit?
In a world where superfruits like acai berries, goji berries, and pomegranate take center stage, the modest apple often doesn’t get the recognition it deserves. Apples are a rich source of polyphenols that help to vanquish radicals that damage cells and cause diseases such as cancer.
According to a study carried out at Cornell University, apple extract prevented breast cancer in healthy rats and reduced its spread in rats that already had it. Studies in animals also show that compounds in apples block the growth of colon and liver cancer cells.
Apples are heart-healthy too. They’re a good source of a water-soluble fiber called pectin that helps to lower cholesterol levels by blocking its absorption in the gut. Other polyphenols in apples called flavonoids reduce inflammation in blood vessels that can trigger a heart attack and prevent the oxidation of LDL-cholesterol, all leading to a healthier heart and blood vessels.
Health Benefits of Apples: Can They Help You Lose Weight?
That same pectin that lowers cholesterol levels is also a dieter’s best friend. Like fiber, pectin expands in the stomach and increases satiety, which means you’re less likely to overeat after chomping on an apple. Researchers at Pennsylvania State University found that people who munched on an apple fifteen minutes before lunch ate 187 fewer calories than those that didn’t. To get these benefits, eat an apple, not applesauce or apple juice. They don’t have the same appetite-suppressing effect as a whole apple. Apples are also a guilt-free snack since a medium one has only around 90 calories.
The Bottom Line?
Whether apples prolong life in humans like they do the fruit fly remains to be seen, but apples have health benefits that are hard to ignore. Enjoy them baked with a sprinkle of cinnamon, sliced on a salad or add them to oatmeal. Apple slices also taste delicious with string cheese for a high-protein, healthy carb snack. Enjoy their naturally sweet taste and their many health benefits.
References:
On Fitness. November/December 2011.
J. Agric. Food Chem., 2011, 59 (5), pp 2097-2106.
The Herald. “An apple a day reduces breast cancer risk, says study”
USA Today. “Apple a day keeps the calories at bay”
Nutrition Journal 2004, 3:5.
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apple slices with peanutbutter is a favorite!