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Apples, pears, and bananas are amazing foods based on the research, and all are extremely low in Poison/"Vitamin A"...not a coincidence!

Apples are extremely low in Poison/"Vitamin A" (whitish flesh, not the colored flesh ones), and the skin is very high in polyphenols (OPCs).  It should not be surprising that they are shown to be healthy in the research.  You might be surprised at just how good they are though...

I'll start off with many people's topic of most interest, weight loss:

Weight Loss Associated With Consumption of Apples: A Review.

The feeding of apples rats (7-10 mg/kg/d) in different forms in 8 experiments have shown that this caused weight loss during 3 to 28 weeks. In agreement with this, the obtained results from 5 experiments on humans have revealed that consumption of the whole apple or apple juice (240-720 mg/d) in 4-12 weeks by fat people can cause weight loss. Experiments on animals and humans have shown that the consumption of apples in different forms can cause weight loss in overweight ones.

Consumption of apples is associated with a better diet quality and reduced risk of obesity in children: National Health and Nutrition Examination Survey (NHANES) 2003–2010

Apple products and whole apple consumers had lower BMI z-scores than non-consumers: 0.4 ± 0.04 v 0.5 ± 0.03 and 0.3 ± 0.1 v 0.5 ± 0.02, respectively. Apple products and whole apple consumers were 25 % (0.59–0.95 99th CI) and 30 % (0.52–0.95 99th CI), respectively, were less likely to be obese than non-consumers.

The above papers are for all the people who think "fruits make you fat".  Nope!

Here's a review talking about all the diseases that research has shown apples to be helpful with:

Apple phytochemicals and their health benefits

Apples are a widely consumed, rich source of phytochemicals, and epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, and diabetes.

To summarize the next paper.  The more apples women eat, the lower their risk of dying from cancer.  The more total fruit and BANANAS (also an extremely low Poison/"Vitamin A" fruit!), the lower their risk of dying from heart disease:

Apple intake is inversely associated with all-cause and disease-specific mortality in elderly women.

Our analysis also found that higher apple intake was associated with lower risk for cancer mortality, and that higher total fruit and banana intakes were associated lower risk of CVD mortality (P<0·05). Our results support the view that regular apple consumption may contribute to lower risk of mortality.

Another review on apples lowering cancer risk:

Apple intake and cancer risk: a systematic review and meta-analysis of observational studies.

CONCLUSIONS:  The present meta-analysis indicates that consumption of apples is associated with a reduced risk of cancer in different anatomical sites.

What's that?  Eating apples (and/or pears, yet another extremely low Poison/"Vitamin A" food!) reduces diabetes risk and improves blood sugar stability?  See the next two papers:

Apple and pear consumption and type 2 diabetes mellitus risk: a meta-analysis of prospective cohort studies.

The summary estimate showed that consumption of apples and pears was associated with 18% reduction in T2DM risk (95% confidence interval (CI): 0.75, 0.88; I2 = 0.00%). Dose-response analysis showed that one serving per week increment of apple and pear consumption was associated with a 3% (95% CI: 0.96, 0.98; p for trend <0.001) reduction in T2DM risk. The present meta-analysis provides significant evidence of an inverse association between apple and pear consumption and T2DM risk.

Acute Effects of Dried Apple Consumption on Metabolic and Cognitive Responses in Healthy Individuals.

These findings suggested that the intake of dried apples could reduce postprandial blood glucose and potentially increase the effectiveness of insulin responses in healthy individuals but offered little consistent differences in antioxidant status, satiety, and cognitive function.

Better sexual function in women:

Apple consumption is related to better sexual quality of life in young women.

This study suggests a potential relationship between regular daily apple consumption and better sexuality in our young women population.

Less pharmaceutical medications:

Association between apple consumption and physician visits: appealing the conventional wisdom that an apple a day keeps the doctor away.

the small fraction of US adults who eat an apple a day do appear to use fewer prescription medications.

Better antioxidant status:

Effects of apple consumption on plasma and erythrocyte antioxidant parameters in elderly subjects.

The results show that consumption of apple leads to significant increases in the activities of some antioxidant enzymes and in the antioxidant potential values of the blood, and that decreases oxidation reactions in the body in significant amount. It is quite possible that reduced peroxidation processes owing to consumption of this fruit may play a part in some of their beneficial effects in the elderly subjects.

Here is an extremely well-researched article covering other research-demonstrated health benefits of apples: "An Apple A Day" & More: Alex Leaf's Reviews Folk Wisdom and Scientific Evidence on a Forbiddenly Healthy Fruit Item

The following study shows that pectin (high in apples) helps to stabilize retinyl palmitate, which would mean less degradation into the most damaging form of Poison/"Vitamin A", that being the retinoic acids:  Anti-Oxidative Activity of Pectin and Its Stabilizing Effect on Retinyl Palmitate

Dr. Garrett Smith, the "Nutrition Detective"
Licensed Naturopathic Physician (NMD) in Arizona, home of the Love Your Liver program
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