An apple a day :
The health benefits of apples and apple cider vinegar
Bradley McEwen | PhD , MHSc ( Hum Nutr ), BHSc , ND ( Adv ), DBM , DNutr , DSM , M . ATMS , Naturopath , Nutritionist , and Mentor . Adjunct Senior Lecturer , School of Health and Human Sciences , Southern Cross University .
Abstract
Optimum nutrition is the foundation for optimum health . Apples are one of the most popular fruits consumed worldwide . Apples have numerous health benefits , including reducing inflammation , total cholesterol , LDLcholesterol , asthma , improving vascular function , and reducing the risk of chronic disease risk , cardiovascular disease , and type 2 diabetes . Apple cider vinegar is one of the most commonly available vinegars . Apple cider vinegar has the potential to improve body weight , serum metabolic profiles , plasma triglyceride , total cholesterol , and mood . This brief article discusses some of the health benefits of apples and introduces some of the benefits of apple cider vinegar .
Introduction
Optimum nutrition is the foundation for optimum health . 1 , 2 Fruit and vegetables are extremely important for a healthy lifestyle and in nutrition as sources of nutrients for optimal health . 3 Furthermore , they are important for the reduction in risk of disease . 4 These disease risks include hypertension , coronary heart disease , stroke , macular degeneration , cataracts , rheumatoid arthritis , osteoporosis , among others . 4 Low fruit and vegetable consumption is accountable for 11 % of all ischaemic heart disease and 9 % of all stroke deaths . 5 Evidence suggests a link between the consumption of fruit and vegetable and reducing the risk of dementia . 4 Increased consumption of fruit and vegetables has been associated with reduced all-cause mortality and mortality from cardiovascular disease , including coronary heart disease and stroke . 6 Increased consumption of fruit and vegetables has been associated with reduced risk of hypertension , osteoporosis , body weight and adiposity , dementia , and cognitive decline . 6 Additionally , the increased consumption of fruit and vegetables has been associated with improved microvascular function , macrovascular function , inflammatory status , oxidative stress profile , immune response , and weight maintenance . 6
Apples are one of the most widely consumed fruits worldwide . 7 , 8 The health effects of apples are attributed to their high content of phenolic compounds 7 , 8
( anthocyanins , dihydrochalcones , flavanols , hydroxycinnamic acids ), 8 quercetin , 9 various vitamins and minerals , 8 and fibre , 7 , 8 among others . Apples have antioxidant , antiinflammatory , immune modulatory , and gastrointestinal protective properties . 10 Apples have numerous health benefits , including reducing inflammation , 7 total cholesterol , LDL-cholesterol , 8 and asthma , 11 improving vascular function , 7 and reducing risk of chronic disease , 12 cardiovascular disease , 12 , 13 and type 2 diabetes . 12 Apple cider vinegar is one of the most commonly available vinegars . 14 , 15 Apple cider vinegar has the potential to improve body weight , 16 serum metabolic profiles , 16 plasma triglyceride , 16 total cholesterol , 16 and mood . 17
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