A medium apple is a low-calorie nutrition powerhouse - particularly if you buy organic and eat the skin. A medium apple provides 4 grams of fiber, a nice dose of vitamin C along with being a rich source of polyphenols (a beneficial plant chemical). Most of the fiber and polyphenols are in the skin!
Polyphenols stimulate the body to produce more antioxidants through a process called hormesis. These plant chemicals are produced by plants to defend themselves and some are actually poisonous to insects.
Because of our size the doses of polyphenols behave differently in us and stimulate our cellular defenses and detoxification pathways. Apples contain multiple types of beneficial polyphenols including flavanols, catechin, epicatechin, and procyanidins. One of the most significant polyphenols in apples is quercetin which has many benefits.
Apples and Alzheimer's Disease
High concentrations of polyphenols from apples have been shown to stimulate the generation of new neurons in the brain - a process called neurogenesis. It is important to note that blueberries, blackberries, strawberries, and raspberries all produce similar benefits to the aging brain. Organically grown produce tends to have higher quantities of these beneficial plant chemicals because it must survive pests without the assistance of synthetic pesticides.
If you cannot find organic apples make sure you wash them thoroughly to remove as much pesticide as possible.
A study following 921 people showed that those who consumed the highest levels of flavonoids had a 48% lower chance of developing Alzheimer's Disease. Apples are among the richest sources of flavonoids - but remember most of them are in the skin!
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