Apples are not only delicious on their own or when they are added to food, but they also in health-related benefits. “Apples have been linked to numerous health benefits, including improved gut health and reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers.”
Based on the U.S. Department of Agriculture, the medium-sized apple is a fantastic source of fiber. It is packed with 4.8 grams of nutrients. This apple is an excellent source of Vitamin C, containing 9.2 milligrams. There are also tiny quantities of minerals and vitamins.
“All apples offer benefits, though the nutrition and antioxidant content will vary slightly from one apple to another — the best one to eat is the kind you enjoy,” Anzlovar says.
This is why the expression “an apple a day keeps the doctor away” might be true.
1. Apples May Lessen High Cholesterol and Blood Pressure
Take a bite of a fresh apple, and you could help keep your ticker healthy throughout the process. “Studies have linked apple consumption with reduced risk of cardiovascular illness, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples.”
Soluble fiber disintegrates in water to create the appearance of a gel material. According to research conducted by the University of Illinois, soluble fiber is a good way to prevent cholesterol accumulation in the blood vessels’ walls, thus decreasing the risk of developing atherosclerosis along with heart problems. It can also aid in lowering blood pressure levels.
A study found that higher intakes of soluble fiber were linked with a lower chance of developing cardiovascular disease. Research has shown that apple consumption is associated with a lower risk of stroke.
A study published in February 2020 in The American Journal of Clinical Nutrition discovered that an average of 2 apples every day was beneficial to study participants in lowering both cholesterol and triglyceride levels.
2. Eating Foods With Fiber, Including Apples, Can Aid Digestion
You’ve probably heard that fiber is great for digestion as well, and that is true! Both kinds of fiber (soluble and insoluble) are essential for digestion. You’re in luck because apples are of both kinds in the opinion of the University of Illinois.
Soluble fiber aids in slowing the process of digestion, allowing you to feel fuller and it also helps slow the metabolism of glucose, which can help control the blood sugar levels. Insoluble fiber, on the other hand, can assist in moving food through your body as well as aid in constipation and regularity, according to Harvard.
Take care to take a bite of the apple’s skin, which is a major source of insoluble fiber in the apple, according to the University of Illinois.
3. Apples Can Support a Healthy Immune System
Who wouldn’t want to have a better immune system as we enter autumn? Apples are an essential instrument in your immune-supporting kit.
According to research done in the past on animals, a diet enriched with soluble fibers helped transform immune cells that are pro-inflammatory into anti-inflammatory, immune-boosting ones. Another study on animals released in May 2018, by the journal Immunity, discovered that a diet rich in dietary fiber could help keep mice safe from the flu.
However, there is evidence to suggest that apples can boost immunity, primarily because they’re loaded with vitamins, which boost your immune system. A recent large-scale review discovered that a regular intake of vitamin C can play a variety of roles in aiding to boost the function of your immune system.
It can, for instance, assist in strengthening the epithelial (a kind of tissue) barrier to pathogens and defend against oxidative stress caused by environmental factors like radiation and pollution, as per research done in the past.
4. Apples Are a Diabetes-Friendly Fruit
If you suffer from the type 2 form of diabetes, think about including apples in your diet. Yes, they’re fruit, but it’s widely believed that people suffering from diabetes shouldn’t eat fruit.
In this scenario, apples’ soluble fiber helps to slow down glucose absorption into the bloodstream, and could increase the levels of blood sugar, according to the Mayo Clinic notes. In addition, as per Mayo, a diet rich in soluble fiber could reduce your risk for developing Type 2 diabetes in the first place.
A study of people suffering from type 2 diabetes, which was published in August in the journal Experimental and Therapeutic Medicine, discovered that a regular intake of fiber that is soluble fiber helped lower the resistance to insulin and improve blood sugar and triglyceride levels.
5. The Antioxidants in Apples May Play a Role in Cancer Prevention
Although there isn’t a single surefire method to stop cancer, apples could to fight the disease. “Apples may reduce the risk of certain cancers, which researchers speculate is related to the antioxidants found in apples,” states Hanslovan. Research suggests that apples are rich in antioxidants. In lab studies, antioxidants have been proven to inhibit the growth of cancer cells.
A study that was published in October of 2016 within Public Health Nutrition found that eating apples frequently is linked with a lower risk of certain types of cancer, such as oral cavity, colorectal, esophageal, and breast cancers.
The fiber content in apples could give cancer-prevention benefits. In a study that was published in March of 2016 by the journal Pediatrics discovered that women who consumed higher amounts of high-fiber food during the adolescent and young old age (especially lots of vegetables and fruits) had an lower risk of breast cancer later in the life.
Another study, which was that was published on January 19, 2019 in The Lancet, found that eating a diet rich in fiber may help prevent breast cancer and colorectal cancer and the type 2 diabetic and heart diseases.
6. Eating Apples Can Support Healthy Weight Loss
A diet that is rich in fruits (and vegetables) will allow you to maintain a healthy weight or lose weight, according to the Centers for Disease Control and Prevention.
Since apples are a great source of fiber from the diet, they rank prominent on this list. “Fiber slows digestion and the rise of blood sugar, keeping you satiated and less likely to overeat,” Levinson says. Levinson.
According to the study in The Lancet the people who ate the highest amounts of fiber had significantly less weight. Research has proven overweight women who consumed three apples daily reduced their weight by 1.22 kg (2.7 pounds) within 12 months.
With just 95 calories for an apple of a medium size it’s one to keep in your fridge when cravings for sweets occur.
7. Apples May Help Prevent Alzheimer’s Disease
It’s time to eat more apples and other flavonoid-rich food items such as berries and tea. The study published in August 2020 by The American Journal of Clinical Nutrition discovered that people aged 50 and over who consumed very little flavonoid-rich food items like apples, berries along with tea diets were 2 to four times more likely develop Alzheimer’s disease or related types of dementia over 20 years, compared to those who ate more foods with flavonoid content.
In addition the review that was that was published at the beginning of January in Biomolecules discovered quercetin as the flavonoid in apples can protect neurons from oxidative damage. It also has other properties that help fight Alzheimer’s disease as well. However, according to the researchers that more research must be conducted in non-laboratory settings.
8. Apples Might Help Keep Your Gut Healthy
The health of your gut is a current topic and it’s evident eating apples could be one of the ways to help your digestive system do the favor.
Apples are made up of a starch, called pectin. This acts as a prebiotic. Prebiotics are essential as they nourish your “good” bacteria in your digestive tract, as per The Cleveland Clinic; they also improve immune function, boost hormone production and aid in helping your body to absorb specific mineral substances (like calcium and Phosphorus) as well as other advantages.
Apples also have bacteria that can help your digestive system, according to a study that was published in July of 2019, in Frontiers in Microbiology. However, the researchers pointed out that organic apples picked fresh are more diverse and distinct colony of bacteria compared with store-bought apples that are conventionally grown — a great reason to visit the local market for farmers and plan an afternoon of picking apples, or start planting!
