milligrams per 100 grams (roughly 3 1/2 ounces) of chlorogenic, ellagic, and caffeic
acids.  In cooked or commercial apples, the content of these compounds is at or
near zero.  

Research has shown that the old saying "an apple a day keeps the doctor away" is
true. In one of the studies, researchers in Finland followed more than 5,000 Finnish
men and women for more than twenty years.  Those who ate a lot of apples along
with other flavonoid-rich foods, such as onions and tea, were found to have a 20
percent lower risk of heart disease than those who ate the smallest amount of those
foods.  

Apple consumption has also been linked to lower risk of asthma.  Research found
that people who ate at least two apples each week had a 22 to 32% lower risk of
developing asthma than those who ate less of the fruit.   

Researchers believe that the apple's high content of flavonoids, like quercetin, are
what contribute most to the fruit's protective effects against heart disease and
asthma.  Pectin is a soluble fiber that has been shown to exert a number of beneficial
effects.  Apples are very high in pectin.  Studies have found that pectin can lower
cholesterol levels as well as improve the intestinal muscle's ability to push waste
through the gastrointestinal tract.  Apples promote bowel regularity and relieve both
constipation and diarrhea due to their insoluble fiber and pectin.


Sources:

Murray , Michael N.D.. The Encyclopedia Of Healing Foods.
New York: Atria Books, 2005.

Centers For Disease Control And Prevention-5 A Day.gov.

National Agricultural Library-USDA.

Wikipedia The Free Encyclopedia.


Apples are an excellent source of
pectin, vitamin C, and fiber.  
They're also a good source of
potassium.  The skin contains
most of the apple's important
nutrients.  Raw apples are higher
in many nutrients and
phytochemicals than cooked
apples.  Apples that are raw and
unpeeled, are a great source of
many important phytochemicals,
such as ellagic acid and
flavonoids (especially quercetin).
For example, fresh whole apples
and fresh apple juice contain
approximately 100-130
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