Did you know that there are over 7,500 different varieties of apples grown around the world? This vast number reflects the fruit’s adaptability and popularity across different climates and regions. Each variety offers a unique combination of flavour, texture, and use, making apples one of the most versatile and widely consumed fruits globally.
Not only are they tasty and adaptable, apples are a nutrient dense choice of snack that can contribute to better brain health by providing antioxidants, supporting neurotransmitter function and reducing the risk of neurodegenerative diseases.
Apples contain high levels of quercetin, a type of flavonoid which is a class of plant-based compounds known for their antioxidant properties. As an antioxidant, quercetin helps neutralize free radicals—unstable molecules that can cause oxidative stress and damage cells. This oxidative stress is linked to various chronic diseases, including heart disease, cancer, and neurodegenerative disorders.
While quercetin is found in many fruits and vegetables – apples, and particularly their skin, are one of the densest sources of this compound. Quercetin has been the subject of extensive research due to its potential health benefits, especially its role in protecting the body and brain from inflammation. This is particularly important as we age due to the increased stress on our cells that accumulates over time.
A 2023 article published in The American Journal of Clinical Nutrition set out to determine the effects of flavonoids on the health of older adults. The team, led by Harvard Medical School’s Dr. Savani, found that a higher intake of these antioxidant molecules was associated with lower odds of older adults developing frailty.
Frailty is a clinical syndrome characterized by a decline in an individual’s physical and functional capacity, leading to increased vulnerability to stressors and a higher risk of adverse health outcomes. It is commonly seen in older adults but can occur at any age, particularly in those with chronic illnesses or debilitating conditions. Frailty is associated with a higher risk of falls, disability, hospitalization, and need for long-term care.
The study involved looking at the development of frailty as well as total daily flavonoid intake amongst a population of 1700 adults. The study cohort was followed for more than 12 years and a total of 13% of the individuals developed frailty. They found that with each 10mg of flavonoids consumed per day, there was a 20% lower risk of developing frailty over the study duration.
This association seen between antioxidants and frailty risk was the strongest with quercetin, whereby each 10mg per day higher quercetin intake was associated with 35% lower odds of frailty onset.
This study highlights the role of antioxidants in the maintenance of overall health and healthy aging. An average sized apple, eaten with skin on, will clock in at around 6mg of quercetin – getting you more than halfway to the total daily amount that was associated with these health benefits seen in the research study.
These findings also correlate with the risk of cognitive decline amongst older adults. A 2021 study published in the medical journal of the American Academy of Neurology found that those who had a diet that included at least half of a serving of foods high in flavonoids (including apples!) had a 20% lower risk of cognitive decline.
The study’s author, Dr. Walter Willett of Boston’s Harvard University followed nearly 50,000 women and 27,000 men with an average around 50 years old at the start of the study. Over 20 years of follow-up, the participants tracked their consumption of various types of foods and also self-evaluated their own cognitive abilities to capture early memory problems that arose.
After adjusting for other risk factors like age, those who consumed the highest proportion of flavonoids had a 20% lower risk of cognitive decline than those who consumed low levels of dietary flavonoids.
It is important to note that both of these studies relied on self-reported dietary intake of foods, which can be flawed if individuals forgot what or how much they ate. But regardless, both studies suggest that a colorful diet rich in flavonoids and other antioxidants, like quercetin, can support long-term brain health and healthy aging overall. It’s never too late to start incorporating an apple a day!
Check out our favourite apple superfood recipes here >>
