This week’s blog comes from Helen Sanders and the team at Healthy Ambition.com.
What is the Healthiest Apple?
Most people know apples are good for you, but just how healthy are they and is there a healthiest apple in the world?
Actually there is. A recent scientific study, conducted at the University of Western Australia, found that the Pink Lady variety had the highest level of antioxidant flavonoids. Accordingly, they have a good claim to the title of the healthiest apple to eat.
While other factors, like the soil they are grown in which can affect mineral content, and whether or not they are organic would come into play, flavonoids are definitely a big part of what makes apples so good for you. Here’s why.
What Are Flavonoids?
Flavonoids are a broad term for several different classes of plant-based, water soluble nutritional compounds. They have been studied primarily for their ability to quench free radicals damage within your body that can lead to serious health problems such as heart disease and hasten the visible signs of aging like wrinkles.
Essentially, a diet high in antioxidant flavonoids is believed to help prevent and even repair cellular damage and inflammation within your body. This can lead to a lower chance of developing cardiovascular disease, Alzheimer’s, dementia, certain cancers and many other health issues.
There are 6 Important Flavonoids in Apples:
- Quercetin– This flavonoid is associated with reducing inflammation, particularly of the cardiovascular system and improving your immunity.
- Myricetin– This is another flavonoid found in apples with anti-cancer properties.
- Kaempferol– The powerful antioxidant kaempferol is believed to reduce oxidative damage to our cells and their DNA. Like both quercetin and myricetin, kaempferol is particularly valuable for preventing cardiovascular disease.
- Epicatechin– Epicatechin is a polyphenol found in apples that is linked to lower rates of cancer, heart disease and diabetes as well as improved memory.
- Chlorogenic acid– As well as having strong antioxidant and anti-inflammatory properties, this phenolic acid can help with weight loss by improving glucose tolerance for less fat-storing excess insulin.
- Procyanidin B2– Unusually, this flavonoid, of which apples are the highest source, appears to have a special effect on your hair and how fast it grows.
Why You Shouldn’t Peel Your Apples, or Should You?
The majority of the beneficial antioxidants listed above like quercetin, kaempferol and myricetin are found in or just below the skin in apples. Unfortunately many of us peel them, thus removing the most nutrient rich part of the fruit.
If you can only get conventionally grown apples and would like to try getting any pesticide residue and waxes off them then the following method is believed to greatly reduce chemicals on your produce.
To a bowl just big enough to fit your fruit in, add hot water and a good splash of vinegar and let your apples soak in it for at least 30 seconds, a minute or two would be better. Next scrub them thoroughly with a scrubbing brush in the water. Once this is done, rinse them under the tap and they’re good to go.
While it’s not guaranteed to remove all pesticides, some resources state that a solution of white vinegar and water will remove 98% of pesticides as well as kill any bacteria on the fruits or vegetables.
Conclusion
Apples are a very healthy fruit and it seems we are only just discovering how true the old apple a day saying is. And if you can find the high antioxidant Pink Lady variety grown organically, they may just be one of the most nutritious fruits you’ll eat for a long while.
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Until next time,
Giancarlo
