Apples are the most commonly consumed fruit worldwide. There is an apple for everyone, from sweet red kinds like Red Delicious, Fuji, or Gala to tart green ones like Granny Smith, which I enjoy with lime juice and a little salt for a savory snack.
Recipes for pies, cookies, muffins, jam, salads, oats, and smoothies frequently use them. They also make an excellent snack when wedged and coated with nut butter.
In addition to their culinary diversity and variety of hues and flavors, apples are a very nutritious fruit with multiple research-backed advantages.
Here are eight amazing health benefits of apples:.
Benefits of apples?
1. Nutritious
Apples are considered nutrient-dense fruits, which means they contain a high concentration of nutrients per serving.
For a 2,000-calorie diet, the current Dietary Guidelines for Americans recommend two cups of fruit per day, with an emphasis on whole fruits such as apples.
- Calories: 104
- Carbs: 28 g
- Fiber: 5 g
- Vitamin C: 10% of the Daily Value (DV)
- Copper: 6% of the DV
- Potassium: 5% of the DV
- Vitamin K: 4% of the DV
A medium 7-ounce or 200-gram apple provides the following nutrients:
The same quantity offers 2-5% of the daily value for vitamins E, B1, and B6.
Apples also have a high concentration of polyphenols, an important type of antioxidant. Nutrition labels do not list these plant chemicals, but many health advantages associated with apples are believed to stem from them.
To get the most out of apples, leave the skin on, because it contains half the fiber and most of the polyphenols.
2. Good for your heart
Research has linked apples to a decreased risk of heart disease. According to research, consuming 100–150 g of whole apples per day reduces the incidence of heart disease and other risk factors, such as high blood pressure.
One possible explanation is that they contain soluble fiber. Studies have also linked this fiber to a lower risk of heart disease.
Another possible reason is that they contain polyphenols. Some of these may reduce blood pressure. Studies have also connected increased flavonoid intakes to a decreased risk of stroke.
Another study connected eating apples to a lower risk of stroke.
3. support weight loss
Apples are high in fiber and water, making them satisfying. In one study, eating whole apples enhanced satiety more than drinking equivalent amounts of apple juice. This could be because entire apples slow down gastric emptying or because of how quickly your stomach empties.
According to research, eating apples can considerably lower the body mass index (BMI), a weight-related risk factor for heart disease.
Interestingly, apple polyphenols may have an anti-obesity impact.
4. Lower chance of diabetes
Eating apples may also lessen your risk of developing type 2 diabetes.
According to a review of studies, consuming apples and pears reduces the chance of developing type 2 diabetes by 18%. Each week, a single dish can reduce the risk by 3%.
The high concentration of the polyphenol quercetin in apples may explain this positive impact.
5. Promote gut health.
Apples contain pectin, a type of fiber that serves as a prebiotic in your gut microbiota, and a healthy gut is frequently linked to improved health.
Pectin enters your colon intact, undigestible dietary fiber, and fosters the growth of beneficial microorganisms. It especially improves the ratio of bacteria to firmicutes, the two major types of bacteria in your gut.
According to new research, apples may help protect against chronic diseases such as obesity, type 2 diabetes, heart disease, and cancer by enhancing your gut bacteria.
6. Help prevent cancer
Apple antioxidants may help prevent specific types of cancer, such as lung, breast, and digestive tract cancers.
These effects may be due to apple polyphenols inhibiting malignant cell proliferation, according to research.
Furthermore, one study of women found that higher apple consumption was associated with a decreased risk of cancer death.
However, more human research is required to fully comprehend the potential connection between apples and cancer prevention, including figuring out the right amounts and eating times.
7. Fight asthma
Apple antioxidants may help prevent specific types of cancer, such as lung, breast, and digestive tract cancers.
These effects may be due to apple polyphenols inhibiting malignant cell proliferation, according to research.Furthermore, one study of women found that higher apple consumption was associated with a decreased risk of cancer death.
However, more human research is required to fully comprehend the potential connection between apples and cancer prevention, including figuring out the right amounts and eating times.
8. Improve mental well-being.
According to a 2020 systematic review, eating more vegetables and fruit, such as apples, may improve mental health.
However, the study found that the American Dietary Guidelines for daily fruit and vegetable consumption only apply if you consume at least 5 servings of fruits and vegetables.
In addition, a 2022 British study discovered that adolescents who eat fewer vegetables and fruits have poorer mental health.
9. Help with digestive diseases.
According to research, consuming fruits such as apples may lessen the risk of developing gastroesophageal reflux disease (GERD).
Multiple studies have also found that eating apples can help your meals digest more efficiently, which may help with constipation. However, the intensity of the impact may vary depending on the apple you’re eating.
10. Protect your brain.
Apples contain quercetin, which may protect your brain from oxidative stress.
According to a meta-analysis of 14 animal studies, quercetin may have some Alzheimer’s disease (AD)-preventing characteristics.
Nonetheless, the researchers questioned some of the study procedures and concluded that additional research was required to reach a conclusion.
Remember that most studies focus on a specific component rather than whole apples. As a result, more research, particularly on the effects of apples, is required before drawing any conclusions.
The bottom line
They are high in fiber and antioxidants. Eating them has been associated with a lower risk of developing numerous chronic illnesses, including diabetes, heart disease, and cancer.
Apples may also help you lose weight and enhance gut and brain health.
You can’t go wrong with this delicious, diverse, and easily accessible fruit, even though more research is necessary to better understand how apples affect human health.
