An apple a day keeps breast cancer away

I know that's not what your grandmother told you, but the evidence is mounting.  There have been numerous reports (over 100 epidemiological studies) linking regular fruit and vegetable consumption to fewer cancers.  In 1992, a review published in Nutr Cancer 18:1-29 found that in 128 of 156 dietary studies, fruits and vegetables had a significant protective effect against many cancers.

Apples are unique because they are enjoyed by many cultures, they are a source of many antioxidants and several studies have looked specifically at apple consumption and its effects in humans and laboratory animals. These positive effects include protection from cancer, reduced cardiovascular disease and general good lung health (less asthma), just to mention a few.

We are interested in breast cancer reduction.  Dr. Liu at Cornell has published repeatedly on the subject (www.news.cornell.edu/ for a listing), but we will look at one study as an example and discuss the possible mechanisms at work.  Data published in J Agric Food Chem 2005: 53:2341-3 shows that whole apple extracts prevent breast cancer in a rat model in a dose-dependent manner.  A dose comparable to one apple a day prevented 43% of breast cancers and 3 and 6 apples, inhibited 50% and 75% respectively.  Almost half of the breast cancers prevented with just one apple a day!

This and other studies highlight the role of phytochemicals in apples, particularly phenolics, a large group of aromatic hydrocarbon compounds.  Remember the benzene ring?  It is these compounds that have anticancer properties.  These properties can be classified as antiproliferative (inhibiting cell growth), antiinflammatory (we are just now understanding how inflammation is related to cancer development) and antioxidant.  We will discuss all of these in later editions.

For now, which apple should I eat?  To get the greatest benefit: eat the skin, eat red apples (Fuji, Red Delicious and Gala have the highest concentrations) and only fresh and unprocessed (apple juice in the store  has only 10% of the good compounds).

Apples are a good source of dietary fiber and vitamin C.  They are very low in saturated fat, cholesterol and sodium.  The calories, about 100 in the average-sized apple, are mostly from the sugars: 50% from fructose and 25% each from sucrose and glucose.  The Environmental Working Group put apples on the list of those contaminated by pesticides in 2003 and suggests organic apples.

Best of all, an apple is better than any processed snack like candy or cookies.