An apple a day keeps the doctor away (reduces all-cause mortality by 35%) – July 2023

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For Flavonoid Benefits, Don’t Peel Apples - Dr. Greger July 2023

For Flavonoid Benefits, Don’t Peel Apples YouTube

• "Even a fraction of an apple a day is associated with 24 percent lower odds of having severe major artery calcifications, a marker of vascular disease."
• Test of peeled vs unpeeled apples..."flavonoid levels in the bloodstream shot up in the unpeeled apple group, compared to the peeled apple group, which coincided with significantly improved artery function— peeled versus unpeeled. They conclude that the lower risk of cardiovascular disease with higher apple consumption is most likely due to the high concentration of flavonoids in the skin, which improve artery function, though it could be anything in the peel. All we know is that apple peels are particularly good for us, improving artery function and lowering blood pressure"

References

• Hodgson JM, Prince RL, Woodman RJ, et al. Apple intake is inversely associated with all-cause and disease-specific mortality in elderly women. Br J Nutr. 2016;115(5):860-7.
• Bondonno NP, Lewis JR, Prince RL, et al. Fruit Intake and Abdominal Aortic Calcification in Elderly Women: A Prospective Cohort Study. Nutrients. 2016;8(3):159.
• Knekt P, Jarvinen R, Reunanen A, Maatela J. Flavonoid intake and coronary mortality in Finland: a cohort study. BMJ. 1996;312(7029):478-81.
• Bondonno NP, Bondonno CP, Blekkenhorst LC, et al. Flavonoid-Rich Apple Improves Endothelial Function in Individuals at Risk for Cardiovascular Disease: A Randomized Controlled Clinical Trial. Mol Nutr Food Res. 2018;62(3).
• Rees A, Dodd GF, Spencer JPE. The Effects of Flavonoids on Cardiovascular Health: A Review of Human Intervention Trials and Implications for Cerebrovascular Function. Nutrients. 2018;10(12).
• Bondonno CP, Yang X, Croft KD, et al. Flavonoid-rich apples and nitrate-rich spinach augment nitric oxide status and improve endothelial function in healthy men and women: a randomized controlled trial. Free Radic Biol Med. 2012;52(1):95-102.

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VitaminDWiki - What happened to "an apple a day" - Dec 2013

• non-organic apples have pesticides - which kill insects and harm the human and reduce vitamin D levels
  • See: DDT and other pesticides decrease vitamin D
  • See: Off Topic: Organic food consumption decreases cancer by 25 percent – JAMA Oct 2018
• non-organic apples do not have to put chemicals in their skin to protect themselves from insects
• non-organic apples now have far less Magnesium
• Must also eat the apple skin to get all of the benefits

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VitaminDWiki - Ways to improve health

Vitamin D is the lowest-cost way to improve health (thin line, large circle)

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5 studies of apples and health

• “An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention - May 2022 PDF
• Bioavailability of quercetin in humans and the influence of food matrix comparing quercetin capsules and different apple sources - Oct 2016 PDF
• Apple Peel Supplementation Potential in Metabolic Syndrome Prevention - March 2023 PDF
• Apple polyphenols in human and animal health - 2021 PDF
  • Abstract: Apples contain substantial amounts of polyphenols, and diverse phenolics mainly flavonoids and phenolic acids, have been identified in their flesh and skins. This work aimed to analyze the overall landscape of the research literature published to date on apple phenolic compounds in the context of human and animal health. The Web of Science Core Collection electronic database was queried with (apple* polyphenol*) AND (health* OR illness* OR disease* OR medic* OR pharma*) to identify relevant papers covering these words and their derivatives in the titles, abstracts, and keywords. The resulted 890 papers were bibliometrically analyzed. The VOSviewer software was utilized to produce term maps that illustrate how the frequent phrases fared in terms of publication and citation data. The apple polyphenol papers received global contributions, particularly from China, Italy, the United States, Spain, and Germany. Examples of frequently mentioned chemicals/chemical classes are quercetin, anthocyanin, catechin, epicatechin, and flavonol, while examples of frequently mentioned medical conditions are cardiovascular disease, atherosclerosis, diabetes, Alzheimers disease, and obesity. The potential health benefits of apple polyphenols on humans and animals are diverse and warrant further study.
• VitaminDWiki note: Quercetin (a flavonoid) helps activate the Vitamin D receptor – many studies

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VitaminDWiki – Greger category has 29 items many on plant-based diets

Examples

• Not a single case of multiple sclerosis in 15,000,000 people (plant-based diets)
• Live 14 years longer with healthy lifestyle (2 years longer if good vitamin D) – Dr. Greger Oct 2019
• Taking vitamin D extends life - 56 trials with 100,000 people - Dr. Greger video July 2016

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3+ studies found Mortality is reduced by Vitamin D

• Breast Cancer Mortality reduced 60 percent if more than 60 ng of Vitamin D – meta-analysis June 2017
• Prostate Cancer death 40 percent less likely if 40 ng level of vitamin D – Meta-analysis Oct 2018
• Death of women from cancer 24% less likely if 20 ng more vitamin D – meta-analysis Sept 2013