Apple a Day: Slash Lung Cancer Risk by 58%

Apples are among the most popular and nutritious fruits in the world. They are rich in antioxidants, fiber, vitamins, and minerals that can benefit various aspects of health. But did you know that eating apples can also lower your risk of lung cancer?

In this article, you will learn about:

Table of Contents

• Study: Eating Apples Reduces Lung Cancer Risk by 58%
• Eating Apple Puree with Skin Boosts Polyphenol Intake, Aiding Lung Health
• How Apples Protect Lung Cells from Oxidative Stress and Inflammation
• Other Benefits of Apples for Respiratory Health
• Frequently Asked Questions
  • What are the best types of apples to eat for lung health?
  • Are there any side effects or interactions of eating apples?
• References

Study: Eating Apples Reduces Lung Cancer Risk by 58%

Apples are not only delicious and nutritious, but they may also have a protective effect on your lungs. Several studies from different countries have shown that eating apples regularly can improve lung function and lower the risk of lung cancer. Here are some of the findings:

• A 2017 study by researchers from Poland and Sweden followed 44,335 men aged 45-79 for 13 years and found that those who ate more than two apples or pears per week had a 10% lower risk of chronic obstructive pulmonary disease (COPD), a condition that causes breathing difficulties and lung damage. The researchers attributed this benefit to the anti-inflammatory and antioxidant properties of polyphenols, a type of plant compound found in apples and pears.
• A 2016 study by researchers from Finland tracked 10,054 men and women aged 25-74 for 28 years and found that those who ate at least one apple per day had a 58% lower risk of lung cancer than those who ate less than one apple per month. The researchers suggested that apples may protect against lung cancer by modulating the metabolism of carcinogens, enhancing the immune system, and inhibiting the growth of cancer cells.

These studies provide evidence that apples may have a positive impact on lung health, especially for smokers and former smokers who are more prone to lung diseases. However, more research is needed to confirm the causal relationship and the optimal dose of apple consumption for lung health.

Eating Apple Puree with Skin Boosts Polyphenol Intake, Aiding Lung Health

Dr. Yoshio Otani, a renowned chest physician in Japan, notes that modern individuals tend to unconsciously breathe through their mouths, leading to inadequate air intake and shallow breathing. This can weaken lung function, especially for those with a tendency to slouch, potentially impairing diaphragmatic activity. Even non-smokers may face an increased risk of various lung diseases due to reduced lung function. The probability of people in their 30s to 40s developing lung diseases has been gradually increasing, possibly attributed to aging lungs. Once the lungs age, it becomes challenging to restore their youthful health.

In response, nutritionist Sada Norinori Akaiishi recommends making “Apple Puree Sauce.” This sauce not only complements meat and vegetable dishes but also contributes to the restoration of lung health. The polyphenols in apples help improve blood circulation and soften stiff respiratory muscles, promoting enhanced lung function. Since apple peels contain more polyphenols, Akaiishi recommends making puree with the skin.

According to a study by the University of California, Davis, apple peels have six times more polyphenols than apple flesh, and the total antioxidant activity of apple peels is 2.6 times higher than that of apple flesh. Another study by the University of Illinois found that apple peels contain a type of soluble fiber called pectin, which can lower cholesterol levels and reduce inflammation in the lungs. Furthermore, apple peels have anti-microbial and anti-inflammatory properties that can prevent respiratory infections and modulate immune responses.

Akaiishi’s Recommended Sauce:

Ingredients:

• 1 apple
• 1/4 onion
• 2 tablespoons sesame oil
• 1 teaspoon minced garlic
• 2 tablespoons soy sauce
• 1 tablespoon vinegar

Instructions:

1. Grate the apple with the skin, and grate the onion.
2. Heat a flat-bottomed pan, add sesame oil, sauté the onion and garlic until fragrant.
3. Mix in the apple puree, then add the other seasonings, and stir until well combined.

Consumption:

Suggested to be paired with tomatoes as a salad dressing or drizzled on pork, chicken, or tofu as a main dish. This sauce can also be used as a dip for raw or cooked vegetables, crackers, or bread. Enjoy the delicious and nutritious benefits of apple puree sauce for your lung health.

How Apples Protect Lung Cells from Oxidative Stress and Inflammation

Several studies have investigated the mechanisms by which apples and their polyphenols protect lung cells from oxidative stress and inflammation, which are key factors in the development and progression of lung diseases such as asthma, chronic obstructive pulmonary disease (COPD), and lung cancer. Some of the proposed mechanisms are:

• Apples and their polyphenols scavenge free radicals and reactive oxygen species (ROS) that can damage lung cells and DNA.
• Apples and their polyphenols modulate the activity and expression of antioxidant enzymes, such as superoxide dismutase (SOD), catalase, and glutathione peroxidase (GPx), that can neutralize ROS and prevent oxidative stress.
• Apples and their polyphenols inhibit the activation and expression of pro-inflammatory mediators, such as nuclear factor-kappa B (NF-κB), tumor necrosis factor-alpha (TNF-α), interleukin-6 (IL-6), and interleukin-8 (IL-8), that can trigger inflammation and tissue damage in the lungs.
• Apples and their polyphenols regulate the differentiation and function of immune cells, such as macrophages, T cells, and B cells, that can modulate the immune response and inflammation in the lungs.

Other Benefits of Apples for Respiratory Health

In addition to reducing the risk of lung cancer, apples and their polyphenols may also have other benefits for respiratory health, such as:

• Improving lung function: A study involving over 2,500 adults from the UK found that eating five or more apples per week was associated with better lung function, as measured by forced expiratory volume in one second (FEV1) and forced vital capacity (FVC).
• Preventing asthma: A meta-analysis of 40 studies involving over 500,000 participants from various countries found that a high intake of apples was associated with a lower risk of asthma, wheezing, and allergic rhinitis.
• Reducing COPD exacerbations: A study involving over 44,000 men from the US found that a high intake of flavonoids, especially those from apples, was associated with a lower risk of COPD exacerbations, defined as hospitalizations or deaths due to COPD.

Frequently Asked Questions

What are the best types of apples to eat for lung health?

There are many varieties of apples, each with different characteristics, such as color, flavor, texture, and nutritional value. According to a 2004 study published in the journal “Journal of Agricultural and Food Chemistry” by researchers from Cornell University in the USA, the antioxidant activity of apples varies depending on the type and part of the apple. The study involved 100 apple cultivars that were analyzed for their total phenolic and flavonoid contents, as well as their antioxidant capacity. The results showed that the highest antioxidant activity was found in the peels of red delicious, northern spy, ida red, cortland, red rome, and mcintosh apples. The researchers recommended consuming apples with the skin to obtain the maximum benefits of antioxidants.

However, other factors, such as personal preference, availability, and cost, may also influence the choice of apples. The best advice is to eat a variety of apples, preferably organic, and with the skin, to enjoy their diverse flavors and health benefits.

Are there any side effects or interactions of eating apples?

Apples are generally safe and well-tolerated by most people, but some individuals may experience some side effects or interactions of eating apples. Some of these are:

• Allergic reactions: Some people may be allergic to apples or their components, such as proteins, polyphenols, or pollen. Symptoms of apple allergy may include itching, swelling, hives, rashes, nausea, vomiting, diarrhea, abdominal pain, or anaphylaxis. People with apple allergy should avoid eating apples or products containing apples, and seek medical attention if they have a severe reaction.
• Oral allergy syndrome: Some people may have a condition called oral allergy syndrome, which is a cross-reaction between certain fruits and pollens. Symptoms of oral allergy syndrome may include itching, burning, or tingling of the mouth, lips, tongue, or throat after eating raw apples or other fruits. Cooking or peeling the apples may reduce the symptoms, as heat and processing can destroy the allergens. People with oral allergy syndrome should consult their doctor or allergist before eating apples or other fruits.
• Gastrointestinal effects: Some people may experience gastrointestinal effects, such as gas, bloating, cramps, or diarrhea, after eating apples or apple products, especially if they consume large amounts or have a sensitive stomach. This may be due to the high fiber or fructose content of apples, which can cause fermentation or malabsorption in the gut. People with gastrointestinal issues should limit their intake of apples or apple products, and increase their water intake to prevent dehydration.
• Drug interactions: Some people may have drug interactions with apples or apple products, especially if they take certain medications, such as warfarin, statins, or antibiotics. Apples or apple products may affect the absorption, metabolism, or excretion of these drugs, altering their effectiveness or causing adverse effects. People who take these medications should consult their doctor or pharmacist before eating apples or apple products, and monitor their blood levels and symptoms closely.

References

•  Apple Polyphenols Inhibit Inflammation and Carcinogenesis at the Colorectal Mucosa in Ulcerative Colitis Mice
•  Apple Polyphenols Regulate the Immune Response in Dextran Sodium Sulfate-Induced Ulcerative Colitis Rats
•  Dietary Antioxidant Flavonoids and Risk of Coronary Heart Disease: The Zutphen Elderly Study
•  Fruit and Vegetable Intake and Asthma: A Systematic Review and Meta-Analysis

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