Apples are not only delicious, but they also have many health benefits. Apples have been linked with numerous health benefits, including improved gut health and reduced risk of stroke and diabetes. They also reduce the risk of heart disease and obesity.
According to the U.S. Department of Agriculture, a medium-sized Apple is a great source of fiber. It contains 4.8 grams of this nutrient. The same apple also contains 9.2 milligrams of vitamin C, along with other vitamins and minerals.
Sarah Gold Anzlovar, RDN, owner of Sarah Gold Nutrition in Boston, suggests adding apples to salads, grilled cheeses, baked apples as a healthy dessert, or slow-cooking chicken and apples together for a quick lunch or dinner.
Anzlovar says that “all apples have benefits, but the nutritional and antioxidant content may vary from apple to apple. The best kind to eat is one you like.”
The phrase “an apple per day keeps the doctor at bay” could also be true.
1. Apples may lower high cholesterol and blood pressure
Enjoy a delicious apple, and you could help keep your heart healthy.
According to the University of Illinois, soluble fiber prevents cholesterol buildup on the walls of blood vessels, thus reducing the risk of heart disease and atherosclerosis. It can help lower blood pressure: A past review concluded that higher intakes of soluble fibre were associated with a reduced risk of cardiovascular diseases.
Research has shown that regular consumption of apples or pears is associated with a reduced stroke risk by 52 percent. A study published in The American Journal of Clinical Nutrition in February 2020 found that eating 2 apples per day helped participants reduce their LDL (“bad”) and triglyceride cholesterol levels.
2. Eating foods with fiber, including apples, can aid digestion
Fiber is great for digestion. It’s true! Fibers (soluble and non-soluble fibers, meaning they cannot be absorbed by water) are both important for digestion. According to the University of Illinois, apples contain both types.
Soluble fibre helps to slow digestion and helps you feel full. It also helps to control blood sugar by slowing the digestion of glucose. Harvard reports that insoluble fiber helps move food through the system and can aid with constipation.
According to the University of Illinois, the skin of the apple contains a large amount of insoluble fiber.
3. Apples Can Support a Healthy Immune System
Who wouldn’t like a stronger immunity going into the autumn? Apples are a great tool to support your immune system.
Past research on animals has shown that a diet rich in soluble fiber helps convert pro-inflammatory immune cells into anti-inflammatory, immune-supportive ones. In a study published in the May 2018 issue of the journal Immunity involving mice, a high-fiber diet was found to protect them against the flu. It’s unclear if these effects will occur in humans.
According to a large review, vitamin C is essential for the immune system’s function. Past research has shown that vitamin C can strengthen the epithelial barrier (a type of tissue) against pathogens and protect against environmental oxidative stresses, such as radiation and pollution.
4. Apples are a fruit that is good for diabetes
Apples are a great addition to any diet if you suffer from type 2 diabetes. Apples are indeed a fruit. But it’s a myth that people with type 2 diabetes cannot eat them.
Mayo Clinic states that in this instance, soluble fiber from apples can help to slow down the absorption into blood and improve blood sugar levels. Mayo also says that a diet rich in insoluble fiber will lower the risk of type 2 diabetes.
A study published in Experimental and Therapeutic Medicine in August 2016 found that regular consumption of soluble fiber reduced insulin resistance and improved blood glucose and triglyceride levels.
5. Apples’ anti-oxidants may play a role in cancer prevention
Apples may play a part in the fight against cancer. While there is no sure-fire way to stop cancer, they can help. Anzlovar says that apples may lower the risk of cancer. Researchers believe this is due to the antioxidants in the fruit. Apples are rich in antioxidants and have been shown in lab studies to inhibit cancer cell growth.
Public Health Nutrition published a review in October 2016 that found eating apples regularly was associated with a lower risk of cancer, including colorectal cancer, breast cancer, and cancers of the esophagus, mouth, and oral cavity.
Apple fiber may have cancer-preventive benefits. In a study published in the journal Pediatrics in March 2016, women who consumed more high-fiber food during their adolescence or young adulthood (especially fruits and vegetables) had a reduced risk of breast cancer later in life.
Another study published in The Lancet in January 2019 found that eating a high-fiber diet could protect against colorectal and breast cancers, type 2 diabetes, and cardiovascular disease.
6. Eating Apples Can Support Healthy Weight Loss
According to the Centers for Disease Control and Prevention, a diet high in fruits (and vegetables) can help you maintain or lose weight.
Apples are high in dietary fibre and are therefore a great addition to this list. Levinson says that fiber slows down digestion and blood sugar levels, keeping you satisfied and reducing your chances of overeating.
The Lancet published a study that showed people who consumed the most fiber were significantly lighter. In the past, research has shown that obese women who ate 3 apples per day after 12 weeks lost 1,22 kilograms (2.7 pounds).
This fruit, which has only 95 calories per medium-sized apple, is one that you will want to have on hand for when your sweet tooth strikes.
7. Apples may help prevent Alzheimer’s disease
It’s time to eat more apples, berries, and other foods rich in flavonoids like tea and berries. The American Journal of Clinical Nutrition published a study in August 2020 that found adults aged 50 and older eating only a small amount of foods rich in flavonoids like apples, berries, and tea were 2 to 4 times more likely to develop Alzheimer’s disease or related dementia over 20 years compared to those who ate more foods rich in flavonoids.
A review published in the January 2020 issue of Biomolecules revealed that quercetin (a flavonoid present in apples) protects neurons against oxidative damage and also contains anti-Alzheimer’s disease properties. Researchers say that more research is needed outside the laboratory.
8. Apples Might Help Keep Your Gut Healthy
Apples may help your digestive system.
Apples contain pectin, which is a form of prebiotic. According to the Cleveland Clinic, prebiotics are essential because they feed the “good bacteria” in your gut. They also boost your immune system, stimulate hormone production, and help you absorb certain minerals like calcium and phosphorus.
A study published in Frontiers in Microbiology in July 2019 found that apples also contain bacteria that may be beneficial for your gut. Researchers found that organically grown apples had a much more diverse bacterial colony than conventionally grown store-bought ones.