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Apple

About Apples

Apples originated in Asia and have been grown for thousands of years.  Apples contain flavonoids – which is a category of antioxidants.  There are more than 7,500 different varieties of apples.

Apples in Smoothies

Keep the peel when adding apples to your smoothie, but remove the seeds/core.  A lot of the flavonoids are found just below the skin of the apple; thus when you peel an apple – you are removing a lot of the flavonoids.

What Variety of Apple is Best?

Get organic.  Because we recommend eating the skin, it’s best to buy organic.  In terms of the best variety for health benefits – we have seen one research study that promotes Pendragon apples, yet others  some people talk about Granny Smith, Pink Lady, and Red Delicious as being the best.

Nutrition Facts
Always Discuss
with your doctor.

Always discuss
with your doctor

This information is not meant to replace your doctor, but to work in tandem with your doctor’s advice. This website makes it easy for you and your doctor to select the best foods and the best smoothie recipes that you should be eating.

My Nutrition Advisor does not diagnose, cure, or treat disease.

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Recipe

Apple scores well for 18 health goals

This ingredient was scored for various health goals Learn more.

Learn why

Cancer

Recipe Score:96

Learn why

Colon Health

Recipe Score:96

Learn why

Gastrointestinal

Recipe Score:92

Learn why

Circulatory System (Cardiovascular)

Recipe Score:90

Learn why

Inflammation

Recipe Score:90

Learn why

Fat Loss

Recipe Score:90

Learn why

Erectile Dysfunction

Recipe Score:90

Learn why

Women's Health Issues

Recipe Score:90

Learn why

Breast Cancer

Recipe Score:90

Learn why

Brain

Recipe Score:90

Learn why

Cholesterol

Recipe Score:88

Learn why

Athletic Performance

Recipe Score:88

Learn why

Alzheimers

Recipe Score:86

Learn why

Diabetes (Type 2)

Recipe Score:86

Learn why

Look Younger

Recipe Score:86

Learn why

Blood Pressure

Recipe Score:84

Learn why

Immune System

Recipe Score:84

Learn why

Allergy

Recipe Score:84

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The Research

Cancer

Cancer: Score 96

Summary:

Human: Apple pectin reduced Cesium-137 levels by 62% in “Chernobyl” children. It reduces the body burden of Cesium-137 in Chernobyl children. It significantly reduced Cesium-137 load within 16 days in children exposed to Chernobyl. It reduces risk of many common cancers, particularly of the digestive tract. Consumption of apples is inversely associated with the risk of developing various cancers. They are inversely related to the risk of colorectal cancer. Animal: Apples contain phytochemicals that represent a plausible chemoprotective agent for colorectal cancer. It is able to modulate medium term oral cancer as a result of antioxidant activity. Apple upregulates antioxidant associated genes in the rat colon and liver, which may account for apple’s anti-cancer activity. Apple pectin and lactobacillus inhibit liver cancer metastasis. They prevent breast tumors. They suppress breast cancer. In Vitro: Apples could trigger apoptosis in human breast cancer cells and has potential to improve cancer treatment as a natural product. It inhibits proliferation of human breast cancer cells. It activates programmed cell death in human colon cancer cells. Apples may possess chemotherapeutic effects against esophageal cancer. They contain compounds, which induce programmed cell death in human stomach cancer cells. Apples contain phloretin, which inhibits liver cancer cells.

References:
Human Studies:

Study 1 Study 2 Study 3 Study 4 Study 5 Study 6 Study 7 Study 8 Study 9

Animal Studies:

Study 1 Study 2 Study 3 Study 4 Study 5 Study 6

Lab Studies:

Study 1 Study 2 Study 3 Study 4 Study 5 Study 6

Colon Health

Colon Health: Score 96

Summary:

Human: The consumption of apples is inversely related to the risk of colorectal cancer. Apples reduce colorectal cancer risk. Animal: Apples represent a plausible chemopreventive agent for colorectal cancer. It inhibits colorectal tumors. It decreases the number and incidence of colon cancer. It improves colon damage in a model of colitis. Apple protects against experimental inflammatory bowel disease. Apples may exert their colon cancer protective effects through favorably altering gene patterns resulting in protection of cells against toxicological insults. Apples reduce colonic inflammation. In Vitro: Apples activate programmed cell death in human colon cancer cells.

References:
Human Studies:

Study 1 Study 2 Study 3

Animal Studies:

Study 1 Study 2 Study 3 Study 4 Study 5 Study 6 Study 7

Lab Studies:

Study 1 Study 2

Gastrointestinal

Gastrointestinal: Score 92

Summary:

Human: It inhibits the growth of helicobacter pylori and attenuates damage to the gastric mucosa. Animal: It assisted in protecting the gastric mucosa following acute aspirin administration.

References:
Human Studies:

Study

Animal Studies:

Study

Circulatory System (Cardiovascular)

Circulatory System (Cardiovascular): Score 90

Summary:

Apple may prevent clogging of the arteries by decreasing uric acid levels. It can prevent the progress of atherosclerosis.

References:
Animal Studies:

Study 1 Study 2 Study 3 Study 4

Inflammation

Inflammation: Score 90

Summary:

Human: It is associated with improved joint function and improved serum antioxidant protection status.

References:
Human Studies:

Study

Fat Loss

Fat Loss: Score 90

Summary:

Human: The consumption of apple contributes to weight loss.

References:
Human Studies:

Study

Erectile Dysfunction

Erectile Dysfunction: Score 90

Summary:

Apple may prevent clogging of the arteries by decreasing uric acid levels. It can prevent the progress of atherosclerosis.

References:
Animal Studies:

Study 1
Study 2
Study 3
Study 4

Women's Health Issues

Women's Health Issues: Score 90

Summary:

Human: Apple consumption is related to better sexual quality of life in young women.

References:
Human Studies:

Study

Breast Cancer

Breast Cancer: Score 90

Summary:

Animal: Apples prevent mammary tumors. They suppress breast cancer. In Vitro: Apple pectin could trigger death in human breast cancer cells and has potential to improve cancer treatment as a natural product. It inhibits proliferation of estrogen dependent and estrogen independent human breast cancer cells.

References:
Animal Studies:

Study 1 Study 2

Lab Studies:

Study 1 Study 2

Brain

Brain: Score 90

Summary:

Apple prevents oxidative damage and helped maze performance in aged mice. It has neuroprotective effects against aluminum. It decreases amyloid beta levels in the brain. It can prevent the cognitive decline with aging.

References:
Animal Studies:

Study 1 Study 2 Study 3 Study 4

Cholesterol

Cholesterol: Score 88

Summary:

Apples have significant positive influence on plasma lipid levels and antioxidant capacity.

References:
Animal Studies:

Study

Athletic Performance

Athletic Performance: Score 88

Summary:

Apple increases circulation by increasing nitric oxide levels in the blood vessels. Apple intake increased endurance.

References:
Animal Studies:

Study1 Study 2 Study 3

Alzheimers

Alzheimers: Score 86

Summary:

Apple may decrease oxidative stress in Alzheimer’s disease. It decreases endogenous amyloid beta level in the mouse brain.

References:
Human Studies:

Study 1

Animal Studies:

Study 1

Diabetes (Type 2)

Diabetes (Type 2): Score 86

Summary:

Animal: Pineapple leaf has insulin sensitizing activity. It has anti-diabetic, anti-dyslipidemic and anti-oxidative activities.

References:
Animal Studies:

Study 1 Study 2

Look Younger

Look Younger: Score 86

Summary:

Animal: Apples contain procyanidins, which extend the life of worms. They exhibit anti-aging properties.

References:
Animal Studies:

Study

Academic Review:

Study

Blood Pressure

Blood Pressure: Score 84

Summary:

Long-term intake and increased consumption may reduce the risk of developing hypertension. May prevent atherosclerosis by decreasing uric acid plasma levels, which can help against vasoconstriction.

References:
Academic Review:

Study

Immune System

Immune System: Score 84

Summary:

In Vitro: It exhibits an anti-pylori and anti-multidrug resistance activity.

References:
Lab Studies:

Study

Allergy

Allergy: Score 84

Summary:

Apples exhibit anti-allergic properties

References:
Lab Studies:

Study 1

How Our Scoring System Works

For each health goal, we assigned a score to each recipe and each ingredient. This helps you better understand the correlation that medical research is suggesting between foods and benefits to various health goals. Our scoring system is based on REAL RESEARCH published on pubmed.gov. This is a website that curates over 25 million different biomedical journals.

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What we consider when creating your scores:

  • 1Type of Study (human, animal, lab, or academic review)
  • 2Amount of Research
  • 3What the Research Says
  • 4How much of the ingredient we use (for the recipes)
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