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Posted on: November 2, 2007

At the Core of Nutrition

As it turns out, an apple a day actually might be one way to keep the doctor away

By Bev Bennett
CTW Features

The apple, stalwart fruit of the produce aisle, has a wholesome reputation, though specific virtues have been relatively unheralded. Now that’s changing.

Researchers are pinpointing the ways in which the adage, “an apple a day keeps the doctor away,” applies. Within the apple’s chewy peel and down to the fleshy interior, the fruit is rich in antioxidant plant chemicals. The fruit-protective substances in apples may also reduce your risk of pancreatic cancer, if you’re a smoker, prevent asthma in your children and cut your chances of developing heart disease.

Scientists the world over are studying the health benefits of apples for different aspects of disease prevention. Researchers are focusing on effects of the flavonol family of plant chemicals and especially quercetin, a flavonol that’s abundant in apples and onions.

“It’s getting a lot of attention,” says Dianne Hyson, Ph.D, registered dietitian at California State University, Sacramento.

In her research, 25 healthy volunteers who ate two apples a day or drank 12 ounces of apple juice daily for 12 weeks had a slower rate for LDL cholesterol oxidation. This is beneficial because oxidized cholesterol tends to clog arteries, according to Hyson, who did her research at the University of California-Davis.

Quercetin may also help smokers avoid pancreatic cancer by reducing oxidative stress, according to a recent study in the American Journal of Epidemiology. In addition, women who ate apples while they were pregnant are less likely to have children who develop asthma, according to European researchers.

Although some health experts say you’re better off eating apples than drinking juice, because you’re getting the whole unprocessed food, it’s not that clear when it comes to disease prevention.

“We don’t know whether the substances [in the apple] work better as a whole food, juice or an extract. The study [conducted at UC-Davis] didn’t conclude that whole fruit is better than juice,” says Hyson.

However, fresh apples have dietary fiber that’s missing from juice, Hyson says.

But you can avoid the debate if you make this delicious dessert recipe for baked apples basted with apple juice.

Baked Apples Stuffed with Ginger, Walnuts and Dried Cranberries

4 sweet-tasting medium-size apples, such as Pink Lady or Golden Delicious

2 tablespoons chopped walnuts

1/4 cup sweetened dried cranberries

2 tablespoons minced crystallized ginger

2 tablespoons honey

Pinch of salt

1/2 cup 100-percent apple juice, unsweetened

Cut 1/4-inch off bottoms of apples if necessary for fruit to stand up in baking dish. Peel away top 1/4 of each apple. Core apples. Place apples in a glass baking dish sprayed with cooking spray. Combine walnuts, cranberries and ginger. Spoon evenly into apple cavities.

Combine honey, salt and apple juice in microwave safe bowl or cup. Microwave at HIGH speed for 1 minute or until honey dissolves in apple juice. Stir and microwave for 30 seconds more if necessary. Spoon some of apple juice mixture over apples. Pour the remainder into the baking dish. Lightly cover dish with heavy-duty aluminum foil. Bake apples in preheated 350-degree oven for 25 minutes. Remove foil. Baste apples with apple juice from the dish. Bake for an additional 20 to 25 minutes or until apples are fork tender. Remove from oven and cool for 10 minutes before serving. Makes 4 servings.

Each serving has: 225 calories; 3 grams total fat; 1 gram protein; 54 grams carbohydrates; 40 milligrams sodium and 5.5 grams dietary fiber.

Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"