Download - Apple Nutrition Benefits
Apple Nutrition Benefits
Jennette HiggsBsc(Hons) Nutrition, RD RPHNutr
Registered Public Health Nutritionist & Dietitian
Nutrition Consultant for the World Apple & Pear Association (WAPA)
Food to Fit
An apple a day keeps the doctor away!
“Eat an apple on going to bed, And you'll keep the doctor from earning his
bread” (Welsh Proverb,1866)
Our ancestors knew apples were good for our health, but today we need to
have the research to prove it conclusively for commercial gain!
Food to Fit
Apples Nutrition Strengths
Apples are:
A good source of fibre - soluble (pectin) & insolubleSource of energy (52kcal/100g) & carbohydrateNo added sugar – just naturally occurring sugarsFat- free Saturated fat-freeSalt-free Fat & salt-free + high fibre =
excellent snack for healthFood to Fit
What about potassium?
• All fruit & vegetables supply potassium in the diet
• Increasing potassium intakes is effective in reducing blood pressure & protects against stroke
BUT
• Apples contain relatively low amounts of potassium – 107mg/100g– Equates to only 5% of daily needs– (vs Banana: 400mg/100g =20% daily needs)
Food to Fit
What about Boron?
• Apples contain boron BUT• Boron is not an essential nutrient and is found
widely in the diet, especially fruit & vegetables• Boron linked to osteoporosis & menopausal
symptoms, although evidence not well developed or convincing
Food to Fit
AntioxidantsNutrition claims:Apples are a source of
flavonoids
Apples contain – Quercetin– Phloridzin– Proanthocyanidins– Catechin,– Epicatechin– Coumaric acid– Chlorogenic acid– Gallic acid
Health claims:
not legal in the EU
• Apples are a good source of antioxidants
• Apples contain the antioxidant quercetin
• Apples help protect against oxidative stress
• Apples are good for you
• An apple a day keeps the Doctor away
Food to Fit
Phytochemicals in applesContent & bioavailability important for health benefit
Rank highly compared to other fruit & vegetablesOne of the most commonly consumed fruits, so greater influenceContain highest amounts free phenolics compared to other fruits may be better absorbed so more readily used in the body
More phytochemicals in peel flesh/pulp juiceCommercial opportunities utilising waste (peel & pomace)
Promising, but need more research to prove cause and effects
Food to Fit
Apples & antioxidantspreliminary analysis of science
Insufficient Possible Probable Convincing
In vitro /animal studies
Single large human study
Meta analysis
33
Small uncontrolled human studies
Multiple small human studies- flawed designs
Multiple small human studies- Good designs
3
Epidemiological data- contradictory results
Epidemiological data consistent results & biological plausibility
Critical reviews by experts
Evidence accepted by scientific / independent expert bodies
?6 ?4 ?5 2 compositional data only
Total= 42 Total= ?4 Total=?5 Total=2
Food to Fit
http://www.besthealthmag.ca/eat-well/nutrition/15-health-benefits-of-eating-apples
Get whiter, healthier teethAvoid Alzheimer’sProtect against Parkinson’sCurb all sorts of cancersDecrease your risk of diabetesReduce cholesterolGet a healthier heartPrevent gallstonesBeat diarrhea and constipation
Food to Fit
Neutralize irritable bowel syndrome
Avert hemorrhoids Control your weight Detoxify your liver Boost your immune system Prevent cataracts
Classed as unauthorised health claims within EU
- not legal for consumer communications
Health claims in EU?Conclusion of F2F Apple Scrutiny of science, 2009
Although there are some promising lines of research for a beneficial role for apples on health, at this point in time, there is insufficient research to fully satisfy the rigorous scientific substantiation process as determined by EFSA. – lung function, asthma, heart health, aging,
Alzheimer’s disease, cancer, satiety, obesity
Food to Fit
Apples & health benefits
How do we demonstrate benefit?Good indications from epidemiological studies
(comparing food intakes & disease patterns between countries)
Reinforced with possible mechanisms identified from animal & lab studies
Confirmation comes from well designed randomised, controlled human intervention studies = few for apples to date
Food to Fit
Apples & Cardiovascular DiseasePopulation &
cohort studies of diet & disease
Animal & laboratory
studies
Human intervention studies
9 studies
Not sufficiently robust cause & effect evidence
Food to Fit
Apples & Cancer PreventionPopulation &
cohort studies of diet & disease
Animal & laboratory
studies
Human intervention studies
No cause &effect evidence
Food to Fit
Apples & asthma/ lung functionPopulation &
cohort studies of diet & disease
Animal & laboratory
studies
Human intervention studies
No cause &effect evidence
Food to Fit
Apples & Alzheimer’s Disease/aging
Population & cohort studies
of diet & disease
Animal & laboratory
studies
Human intervention studies
No cause &effect evidence
Food to Fit
Apples & Risk of Stroke(Griep et al, Stroke, 2011)
Prospective, Dutch population-based cohort study (MORGEN)– 20,000men & women 45yrs assessed for 10yrs– Food intake from validated food frequency questionnaires– Fruits & vegetables divided into 4 groups based on colour– Recorded stroke incidence
RESULTS: Higher intake of white fruit & veg. inversely associated with stroke incidence Each 25g increase in intake 9% lower stroke riskApples & pears made up 55% of the white fruit & veg group- ie most commonly consumed
RECOMMENDATION: More research needed to confirm results before adding to public health advice around increased fruit & vegetablesFood to Fit
Apples & Weight Control(de Oliveira et al, 2008, Appetite: 51, 291-5)
Intervention study, hypo-caloric diet + snack feeding 3xday for 10wks– 49 Brazilian overweight women, 30-50yrs– 300g Apple, 300g Pear or 60g Oat Cookie snacks provided– Equal fibre, protein, CHO; cookies higher in kcal & fat– Personalised diet provided to be 250kcal less than usual diet to encourage
weight loss RESULTS:
Snacking on apples & pears resulted in significant reductions in energy intakes & weight loss compared to the oat groupLow energy density of fruit, more than fibre content that can aid energy intakes & body weight.
RECOMMENDATION: • Provide sound evidence to raise recommended fruit intakes • Further follow-up studies needed to confirm & extend findingsFood to Fit
A low-energy-dense diet adding fruit reduces weight and energyintake in women.
de Oliveira, Sichieri, Mozzer, 2008, Appetite: 51, 291-5
Food to Fit
Apples & Health Conclusions
• Apples show great potential as significant protectors of several diseases of developed world
• Principally due to their:– Phytochemicals– Fibre (pectin)– Low energy
• More human intervention research needed to support health claims– This is essential for their use within the EU at least
Food to Fit