Apples
Source of quercetin (4-20 mg each), mostly in the peel. Unpeeled apples significantly improve artery function. Prescribing an apple a day could prevent as many vascular deaths as a statin drug.
Active Compounds
Bioactive compounds found in Apples, based on research from longevity science.
- Quercetin
4-20 mg per apple, concentrated in the peel.
Source: How Not to Age
- Phloridzin
Source: How Not to Age
- Flavonoids
Many plant foods including apples contain phytonutrients that appear to naturally inhibit MAO
Source: How Not to Die
- Fisetin
Fisetin is present in strawberries, apples, persimmons, grapes, onions, kiwi, kale, nuts
Source: Nutrition, Food and Diet in Ageing and Longevity
Health Benefits
Health conditions and aging processes that Apples may influence, based on the source research.
Reduces Risk Of
- Heart disease
Modeling study suggested prescribing an apple a day could prevent about as many vascular deaths as a statin drug.
Source: How Not to Age
- All-Cause Mortality
Apple intake is inversely associated with all-cause and disease-specific mortality in elderly women
Source: How Not to Age
- Breast cancer1 or more daily
Daily apple eaters had 24 percent lower odds of breast cancer. Apple peel extracts stopped cancer growth ten times more effectively than the flesh.; Compared with people who average less than one apple a day, daily apple eaters had 24 percent lower odds of breast cancer. Apple peel phytochemicals can reactivate the maspin tumor-suppressor gene.
Source: How Not to Die
- High cholesterol1 apple daily
Daily apple consumption promotes cardiovascular health by improving lipid profiles (Chai et al. 2011, 2012)
Source: How Not to Die
Improves
- Female Sexual Dysfunction
Italian study: women eating unpeeled apples daily scored significantly higher on female sexual function index; observational only
Source: How Not to Age
Protects Against
- Upper Respiratory Tract Infection
Averill 1968: daily apple consumption associated with reduced upper respiratory infections
Source: How Not to Age
- Aging
Whole apple extracts increase lifespan, healthspan, and stress resistance in C. elegans
Source: How Not to Age
Biological Mechanisms
How Apples works at a cellular level.
- PromotesSirtuin Activation
Apple extracts activate sirtuins, AMPK, and autophagy while suppressing mTOR in vitro; sirtuin dependency confirmed in C. elegans
- PromotesImproves Gut Microbiota
Apple intake affects fecal microbiota and metabolites in humans
Dosage Recommendations
Specific amounts mentioned in the research literature.
- 1 or more dailyfor Breast cancer
Daily apple eaters had 24 percent lower odds of breast cancer. Apple peel extracts stopped cancer growth ten times more effectively than the flesh.; Compared with people who average less than one apple a day, daily apple eaters had 24 percent lower odds of breast cancer. Apple peel phytochemicals can reactivate the maspin tumor-suppressor gene.
Source: How Not to Die
- 1 apple dailyfor High cholesterol
Daily apple consumption promotes cardiovascular health by improving lipid profiles (Chai et al. 2011, 2012)
Source: How Not to Die
Recipes with Apples
Sources
- How Not to Age
- How Not to Die
- Nutrition, Food and Diet in Ageing and Longevity