Red Delicious Antioxidants!
For the next installment of antioxidant Tuesdays, I am going to talk about red delicious apples. If you haven’t read an Antioxidant Tuesday post before, it is a series highlighting the 10 foods with the highest amount of antioxidants amongst 100 common foods examined in this study. So far, we have talked about kidney beans, pinto beans, blueberries, cranberries, artichokes, blackberries, prunes and strawberries.
Health Benefits of Red Delicious Apples
An average sized apple has only 90 calories and has 5 of fiber! Much of this fiber is in the apple’s skin so don’t peel your apples and miss out on this important source of fiber.
Studies on Red Delicious Apples
Does an apple a day keep the doctor away?
Although Red Delicious Apples have the highest antioxidant counts amongst apples, I will highlight studies that have been done on apples in general and the disease fighting nutrients that most apples contain.
- Phloridzin, a compound in apple and in apple-derived products, has been investigated in mice. These preliminary studies suggest is might be able to act as a antihyperglycemic and antihyperlipidemic agent in individuals with diabetes (source) (source)
- Phloridzin has also been investigated in mice for its ability to protect against osteopenia (bone loss) by improving inflammation markers and decreasing bone resorption (source)
- A high consumption of apple juice from concentrate and bananas has shown to protect against wheezing in children (source)
- Apple juice has shown some preliminary data at being able to decrease the decline in mood that accompanies Alzheimer’s Disease (source)
- Polyphenols, disease fighting compounds in apples and other fruits, has shown to decreased total cholesterol and LDL-cholesterol levels in moderately obese individuals (source)
- Polysaccharides from apples have shown some potential for the prevention and treatment of colon cancer (source)
- Apple polyphenols given to mice with a predisposition for developing colon cancer were able to reduce colon polyps (source)
How to eat them
Reminder: As apples are part of The Dirty Dozen, try to buy organic if possible. Trader Joe’s sells them for a reasonable price.
Do you eat apples? What is your favorite type? Do you cook them or do you eat them plain?