LE MAGAZINE

Red delicious apples that are nutrient-dense and containing high levels of flavonoids and carotenoids

Apples

Apples contain high levels of phytochemicals such as quercetin, flavonoids, and carotenoids, and are tied to a reduced risk of cardiovascular disease, cancer, asthma, and all-cause mortality.

Scientifically reviewed by: Holli Ryan, RD, LN/D, in December 2021. Written by: Laurie Mathena.

When it comes to superfoods, it doesn’t get much more nutrient-dense, tasty, portable, or versatile than apples.

Eating just one apple per day has been associated with a lower risk of dying from cardiovascular disease, cancer, or all-cause mortality.1

But eating more could be even better.

According to a study published in theAmerican Journal of Clinical Nutrition, eating two apples per day reduced LDL cholesterol and triglyceride levels in people with slightly elevated levels.2

Higher apple consumption has been tied to a lower risk of numerous types of cancer,3 along with a lower risk of cardiovascular disease, asthma, and type II diabetes.4

A review of human, culture, and animal studies has also demonstrated that frequent apple consumption has beneficial effects on lipid metabolism, vascular function, and inflammation.5

This could be due in part to their high level of phytochemicals such as quercetin, flavonoids, and carotenoids.4

These studies prove the truth of the popular adage: An apple a day really can keep the doctor away.

References

  1. Br J Nutr. 2016 Mar 14;115(5):860-7.
  2. Am J Clin Nutr. 2020 Feb 1;111(2):307-18.
  3. Public Health Nutr. 2016 Oct;19(14):2603-17.
  4. Nutr J. 2004 May 12;3:5.
  5. Nutrients. 2015 May 26;7(6):3959-98.