We are in the midst of the fall harvest and a variety of fresh fruits are available to us. Consider increasing your consumption of apples. Apples have been found to provide a variety of health benefits

Cornell University in New York has been in the forefront of this nutrition research. Researchers have demonstrated that apples are a good source of antioxidants, a group of chemicals that scavenge and neutralize unstable molecules called free radicals. Free radicals, which can wreak havoc on cells and tissues, appear to play a role in the onset of heart disease and prostate, colon and other cancers.

Polyphenols -- phytochemicals that act like astringents – are the major sources of antioxidants in apples. The Antioxidants found in apple extracts could potentially lower "bad" cholesterol (low density lipoprotein, or LDL) by stimulating the production of LDL receptors in the liver, which help remove cholesterol from the blood. This mechanism is similar to that of statin drugs.

Phytochemicals are also associated with a reduced risk of cancer and diabetes and are involved in fighting bacterial and viral infections. In addition, they have anti-allergenic and anti-inflammatory effects.

Additional studies by researchers at Cornell University offer more reasons to eat apples. In rats, quercetin -- another potent antioxidant abundant in apples -- appears to protect brain cells against oxidative stress; a tissue-damaging process associated with Alzheimer's and other neurodegenerative disorders. Apples also seem to decrease the incidence of the development of breast cancer. Rats exposed to a known carcinogen and then fed the human equivalent of one, three or six apples a day respectively over 24 weeks were up to 44 percent less likely to develop breast tumors. Visit the Cornell University's researcher web site to find out more information.

Additional factors to note are:

Apples are fat-free

One apple provides as much dietary fiber as a bowl of bran cereal.

Apples are loaded with pectin, a soluble fiber that aids digestion

The complex carbohydrates in apples give your body a longer, more even energy boost compared to high-sugar snacks.

Apples provide boron, an essential trace element that helps harden bones. Strong bones help prevent osteoporosis. Read more about the UC Davis study.

Have a great holiday season and just this once, have an extra slice of apple pie.