It's true, an apple a day...

MARK TAYLOR/ Waikato Times

AN APPLE A DAY: The polyphenols contained in one apple was known to alleviate the symptoms of allergic rhinitis - hay fever - while there was emerging evidence they also played an important role in metabolism, including burning belly fat.

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You've heard the cliche and now here's the scientific proof that eating apples can keep the doctor away.

A report commissioned by Horticulture Australia Ltd has catalogued the science-backed health benefits of the humble fruit, including reducing cholesterol and the risk of diabetes.

"They are an all-round healthy choice, but we want people to really understand why that might be and how it might be ... that choosing apples and eating them, with the skin on, is a good thing to do and there are lots of potential health benefits," said Associate Professor Manny Noakes, a senior research dietician at the CSIRO, who reviewed the research.

A typical apple contains about 200 milligrams of polyphenols in its skin, though the darker the skin, the more of these beneficial compounds.

Dr Noakes said the polyphenols contained in one apple was known to alleviate the symptoms of allergic rhinitis - hay fever - while there was emerging evidence they also played an important role in metabolism and could help a person to lose visceral or "belly" fat.

The polyphenols contained in three apples was known to reduce the amount of cholesterol in a person's blood by five to eight per cent.

Dr Noakes said apples were also low on the glycemic index - meaning their load of natural sugar was released slowly into the bloodstream - leading to reduced cravings for sugar and sweet foods.

There was also emerging evidence that women who routinely eat apples during their pregnancy can reduce the risk of their child developing asthma.

Dr Noakes said apples were also a good source of vitamin C, potassium and dietary fibre while they usually took "more time to eat" than your average snack, a positive trait in a world of energy-dense foods made for rapid consumption.

"Those (alternative snack) foods are developed for convenience, but what could be more convenient than an apple?" Dr Noakes said.

"It has its own packaging and it's grown in Australia so it also helps our farmers ... so, yeah, the cliche is probably not an unreasonable one."

The 2010 Apple Report will be officially launched today.

- AAP