Issue date: November 12, 2000
An apple
a day ...
Half
a dozen new studies back up that old adage about staying healthy.
By Jean Carper
 t's
not just an old wives' tale: An apple a day does keep the doctor
away. Exciting new research shows that apple-eaters are less prone
to have poor lung function, certain cancers, strokes and deadly
heart attacks.
Scientists believe it's because apples contain the same type of
potent, disease-fighting antioxidants that also are found in tea,
chocolate and red wine.
New blockbuster
studies say apples ...
Help you breathe better.
A new British study of 2,500 middle-aged men showed that those who
ate five or more apples a week had nearly four times better breathing
capacity and lung function than non-apple eaters -- even among current
and former smokers. Suspected reason: Antioxidants in apples protected
the lungs from atmospheric pollutants and irritants, including cigarette
smoke.
Ward off cancer.
High apple consumption cut the risk of lung cancer by 40%
in a new University of Hawaii study and by 60% in a recent Finnish
study of 10,000 women and men. Further, Finns who ate the most "flavonoids"
-- a type of antioxidant, concentrated in apples -- were 20% less
likely to develop any cancer. Investigators suggest that such antioxidants
inhibit enzymes that activate carcinogens. New Cornell University
test-tube studies even show that fresh apple extract suppresses
cell growth of colon and liver cancers.
Prevent strokes.
Those who ate the most apples were the least likely to suffer
a blood-clot-type stroke over a 28-year period, finds research by
Finland's National Public Health Institute. Eating half an apple
a day or more cut their risk of thrombotic stroke by about 40%,
according to lead researcher Paul Knekt, Ph.D.
Fight heart attacks.
In previous research, Knekt found that the women who ate the most
apples were 43% less apt to die of heart disease than those who
ate the least. Apple fiber, notably pectin, tends to lower bad LDL
cholesterol. New research says apple antioxidants benefit vascular
function and have anticoagulant activity similar to that of aspirin.
In fact, a new analysis finds that some apples are super sources
of one particularly promising flavonoid called procyanidins.
Go to top
Apple secrets
New tests find apples are super sources of antioxidants, including
one called procyanidins, also abundant in red wine and chocolate.
In fact, Red Delicious apples averaged 208 milligrams of procyanidins
each, compared with 165mg in a 1.3-ounce chocolate bar and 22mg
in 3 1/2 ounces of red wine, according to a new analysis by Harold
H. Schmitz, Ph.D., a leading researcher on procyanidins at candy
manufacturer Mars, and at the University of California, Davis.
Antioxidants are more concentrated in the skin than in the pulp,
so it's smart to eat the skin. Cornell scientists found that apple
extracts made with skin had twice the anti-cancer activity of extracts
of peeled apples.
To remove possible pesticide residue, Consumers Union advises
washing apple skins with "a very diluted dishwashing detergent"
before eating, or buying organically grown apples, which have little
or no residue. Store apples in a plastic bag in the refrigerator
crisper, where they should keep as long as six weeks.
Go to top
Chicken
Curry With Apples
1 Tb. canola oil
2 pounds boneless, skinless chicken breast and thighs, cut into
small serving pieces
3 medium Granny Smith apples, cored and chopped
2 large yellow onions, sliced thinly or chopped
6 large garlic cloves, minced or crushed
2 Tbs. curry powder, or more to taste
1 1/2 tsps. cumin
1/2 cup raisins
5 cups low-fat, low-sodium chicken broth
Salt and pepper to taste
2 cups regular brown rice, uncooked (not instant)
In a large non-stick pot, heat canola oil. Salt and pepper the
chicken, and brown it in oil. Remove chicken. Add apples, onions,
garlic, curry and cumin. Sauté, stirring, 5 minutes. Add
broth and raisins. Bring to a boil. Add rice and chicken. Cover,
reduce heat and simmer until rice is tender, about 60 minutes. Serve
with condiments such as chutney, chopped peanuts, toasted coconut,
minced cilantro or sliced scallions.
Serves:
8.
Nutrition:
439 calories, 62g carbohydrates, 37g protein, 5.1g fat (0.8g
saturated), 5.4g fiber, 120mg sodium.
Go to top
Have you
ever eaten an apple this way?
- Diced or thinly sliced in salads and cereals, including oatmeal.
- Raw slices as scoops for dips.
- Chopped in tuna and chicken salad sandwiches or in rice pilafs,
stuffings and curries.
- Grated into meatloaf or meatballs.
Go to top
Sources
Breathe better
Butland, BK, et al. Thorax 2000 Feb;55(2): 102-8
Cancer
Knekt P., et al. Am J Epidemiol 1997 Aug 1:146(3):223-30
Le Marchand L., J Natl Cancer Inst 2000 Jan 19:92(2): 154-60
Eberhardt, M.V, et al. Nature: June 22, 2000; vol. 405:903-904
Strokes
Knekt P., et al. Eur J Clin Nutr 2000 May;54(5):415-7
Heart attacks
Knekt P., et al. BMJ 1996 Feb 24; 312(7029):478-81
Procyanidin levels
Hammerstone, John F., et al. J Nutr 130:2086S-2092S, 2000
Photo by: VINCE LUPO for USA WEEKEND
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