Office fruit fans out there who love nothing more than to munch on an apple a day may find they really do manage to keep the doctor away.

New research from the US has revealed apples have "incredible" health benefits, which can keep heart disease at bay.

In the study, 80 women aged between 45 and 65 ate 75g of dried prunes every day for a year, while the same number ate the same amount of dried apple over the period, in addition to their normal food.

Study leader Dr Bahram Arjmandi, from the Department of Nutrition, Food and Exercise Sciences at Florida State University, said: "Incredible changes in the apple-eating women happened by six months – they experienced a 23 per cent decrease in low-density lipoprotein cholesterol, which is known as the 'bad cholesterol'."

The women also had lower levels of bio-markers – such as C-reactive protein – associated with heart disease.

"Everyone can benefit from consuming apples," Dr Arjmandi said.

Recently, a study by researchers from Fox Chase Cancer Center in the US revealed that vitamin A – which is found in apples – could aid breast cancer therapy as it impacts on cell growth, proliferation and survival.

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If you're a fan of snacking, you might find eating treats from the office fruit basket could help you out if you're trying to lose weight.

According to nutrition consultant Dr Carina Norris, if you're a "snackish person", you'll probably find it easier to shift those extra pounds by taking a little-and-often approach to eating.

Go for small meals and every few hours have healthy snacks – such as office fruit plums.

Dr Norris advised people to make sure their three meals are well balanced and have "a nice mixture of plenty of fruit and vegetables", as well as some low-fat protein and wholegrain carbohydrates.

If you do plan to dive into the office fruit box at some point today, you might opt for a time between 3 and 3.30pm, which, according to recent research from the Atkins Diet team, is the usual time people crave a mid-afternoon boost at work.

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Office fruit tangerines could well be a new so-called superfruit, managing to lower people's risk of heart attacks, diabetes and strokes.

According to researchers from the University of Western Ontario, Canada, tangerines are even capable to reducing obesity levels, as their flavonoids have the ability to effectively zap cholesterol.

For the study, the scientists used two groups of mice, feeding both with a diet high in sugar and fat, but one group with the flavonoid – Nobiletin – as a supplement.

The ones which did not receive the tangerine flavonoid became obese and showed signs associated with higher risks of heart disease and strokes, the other group did not.

"In longer-term studies, Nobiletin also protected these animals from atherosclerosis, the build-up of plaque in arteries, which can lead to a heart attack or stroke," said lead researcher Dr Murray Huff.

Recently, another Canadian study, reported in the Daily Mail, said found when A&E patients were given high doses of vitamin C, present in soft citrus fruits, such as tangerines, their happiness levels were boosted.

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In the office fruit basket, bananas are the most popular snack. This could be because they're rich in natural sugars which help boost energy levels in the workplace, but it might also be because they cut a person's stroke risk.

A new study, conducted by British and Italian researchers, has revealed that people can reduce their risk of having a stroke by eating three bananas a day, reports the Daily Mail.

Thousands of strokes could be prevented if people consumed plenty of potassium-rich foods, including office fruit bananas, the scientists said.

The average banana contains around 500 mg of potassium, which maintains the balance of fluids in the body and helps to lower blood pressure, reports the news provider.

Commenting on the study, which was published in the Journal of the American College of Cardiology, a spokesperson from the Stroke Association said: "High blood pressure is the single biggest risk factor for stroke and past research has indicated that potassium could help to lower blood pressure."

Recently, Linda Main, dietetic advisor for Heart UK – The Cholesterol Charity, said a diet rich in fruit and veg can reduce the risk of a person developing coronary heart disease and other circulatory problems.

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If you're a fan of office fruit apples, you'll find they boast an array of different health benefits.

Apples from the office fruit box are rich in pectin, which is an antioxidant that protects against high cholesterol levels in the blood, and they also contain procyanidin B-2 – known to help slow down ageing-related problems.

As well as both of these nutrients, apples contain vitamin A, known to aid vision, but also now known to help fight breast cancer in its early stages.

Retinoic acid, a derivative of the vitamin, could aid with cancer therapy as it impacts on cell growth, proliferation and survival, according to researchers from Fox Chase Cancer Center in the US.

They found retinoic acid binds to retinoic acid receptor beta and when it does this, it has the ability to suppress cancerous tumours.

Dr Sandra Fernandez, assistant research professor at the centre, presented the study at the AACR 102nd Annual Meeting.

She developed a culture system with four cell lines representing different phases of cancer, to identify the circumstances under which retinoic acid manages to inhibit and even reverse growths in the breast.

"There appears to be no way to revert the tumours with retinoic acid when they become too advanced," Dr Fernandez said, but it does appear to restrict growth in the early stages of breast cancer.

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Many people are unaware of all the reasons why they should try and get their five-a-day portions of fruit and veg, one nutrition expert has suggested.

People can get their five-a-day through consuming treats from the office fruit basket, but, according to nutritional therapist Penny Crowther, the problem is most people don't realise all the benefits it can offer.

"Some people know it [five-a-day] prevents cancer, because there is research out on that, but people don't know enough about how it can impact their health in every way," she said.

The impact diet has upon everyday health things, such as digestive problems and low energy, can be big, Ms Crowther explained.

Office fruit box treats could help people out if they're suffering from either of these problems.

Figs, for example, are rich in dietary fibres which aid digestion, while bananas and grapes have plenty of natural sugars which help boost energy levels – perfect if you're feeling lethargic at work.

Want an office fruit basket at work?