Ajit Karn
Health Benefits of Apples: Apples are crisp, sweet (or sour), and satiating. As part of a nutrient-dense diet, they can aid in the prevention of significant diseases such as heart disease, diabetes, cancer, and more.
You are familiar with the proverb, “An apple a day keeps the doctor away.” It turns out that statement is more accurate than you might expect. Millions of people perish each year from chronic diseases, and studies indicate that apples have potent health benefits, particularly in the fight against these conditions. The components found in apples are so potent that, according to a 2022 study published in Antioxidants, researchers are searching for ways to include apples in anti-inflammatory health care products. Following are the 5 Health Benefits of Apples.
Apple Nutrition
The nutrition varies slightly between the different apple varieties, but not all that much. Here’s the nutrition breakdown for one medium apple, per the USDA.
- 95 calories
- 0 g protein
- 0 g fat
- 25 g carbohydrates
- 4 g fiber
- 8 mg vitamin C
- 98 IU vitamin A
- 195 mg potassium
Apples are high in water content (approximately 85%) and fiber (a medium apple contains 4 grams of fiber, or about 16% of the daily value), both of which are necessary for feeling satisfied. Apples also contribute to a feeling of fullness by requiring time to consume. Quick-digesting foods tend to leave you ravenous, so you end up consuming more.
In addition, apples have a low glycemic index, which prevents a rise in blood sugar levels after consumption. So, while a fragrant Red Delicious or a sunny Honeycrisp may taste incredibly sweet, your body is able to manage the sugar.
And because apples are both sweet and substantial, eating an apple as a refreshment can be an effective way to satisfy cravings. Just make sure to consume the entire fruit, including the rind, as the peel also contains fiber and nutrients. In fact, a study published in Foods in 2022 revealed that the peel of Fuji apples contributes 41% of the apple’s total flavonoid content and 31% of the apple’s total phenolic content (both flavonoids and phenols have antioxidant properties).
Health Benefits of Apples
1. Protects Your Heart
Apples are beneficial to the heart in multiple ways, according to multiple studies. In a comprehensive review published in Critical Reviews in Food Science and Nutrition in 2020, researchers analyzed 16 studies on apple consumption and cardiovascular disease (CVD) risk. Consumption of whole apples was associated with a reduced risk of death from cardiovascular disease, ischemic heart disease, stroke, severe abdominal aortic calcification, and death from any cause.
In particular, these researchers discovered that eating whole apples decreased total cholesterol, LDL cholesterol (“bad” cholesterol), systolic blood pressure, pulse pressure, and plasma inflammatory mediators. The consumption of apples can increase HDL cholesterol, the beneficial form of cholesterol. These findings are based on a daily apple consumption of 100 g to 150 g, which is approximately two medium-sized apples.
2. Boosts Brain Health
In a 2018 study published in Nutrients, Swedish researchers found that those who adhered to a diet known as the Nordic Prudent Dietary Pattern (NPDP) had superior cognitive function than those who consumed more rich and processed foods. The NPDP recommends consuming an abundance of non-root vegetables, as well as pears, apricots, and, you guessed it, apples.
In a study published in Alzheimer’s Research and Therapy in 2022, older adults who followed the MIND diet — a combination of the Mediterranean diet and the DASH diet, which both emphasize consuming fresh fruits and vegetables — had a reduced risk of developing dementia. Experts note that additional research is necessary, but the results are encouraging.
Research published in The American Journal of Clinical Nutrition in 2020 found that people with a low intake of foods with high levels of antioxidant-like components had higher rates of Alzheimer’s disease and Alzheimer’s disease and related dementias. In particular, a limited ingestion of flavonoid polymers, which are found in apples, pears, and tea, was associated with a twofold increased risk of developing ADRD. Similar results were discovered concerning AD.
3. May Help You Lose Weight
One medium apple contains less than 100 calories, so it should come as no surprise that apples aid in weight loss. A review published in the Journal of the American College of Nutrition in 2018 demonstrates numerous associations between apple consumption and weight loss.
In addition to feeding healthy intestinal flora, apple compounds may reduce the risk of certain obesity-related complications. Prebiotics in apples have been shown to nourish healthy intestinal flora. For instance, a 2021 lab study published in Agriculture investigated whether apple peel (and banana and mango peel) components could function as prebiotics. The results suggest that all of these peels increased beneficial gut flora by providing them with sustenance.
4. Lowers Risk of Type 2 Diabetes
A 2019 meta-analysis published in Current Developments in Nutrition with a total of 339,383 participants from multiple studies suggests that consuming apples, pears, or a combination of the two on a regular basis can reduce the risk of developing type 2 diabetes.
An intriguing study published in Foods in 2022 suggests that consuming an apple before a meal can reduce postprandial blood glucose levels in individuals with impaired glucose tolerance (pre-diabetes). And according to a review published in Food & Function in 2017, consuming apples and pears may reduce the risk of developing type 2 diabetes by 18%. Even consuming one apple or pear per week reduced the risk by 3 percent.
A systematic review published in BMJ Nutrition Prevention & Health in 2021 suggests that a high intake of apples and other fruits (such as pears, blueberries, citrus, and grapes) is associated with a 7% lower incidence of type 2 diabetes.
Also read: Health Benefits of Drinking Apple Juice
5. Fights Cancer
Apple consumption is associated with a reduced incidence of multiple malignancies. A 2021 review published in Nutrients, for instance, examined studies and concluded that apple consumption appears to be associated with a decreased risk of lung, bladder, breast, pancreatic, colorectal, pharynx, esophagus, ovarian, renal, and prostate malignancies. This fruit contains a great deal of protection!
In addition to preventing malignancies, apple phytochemicals can also delay the progression of cancer, according to researchers. Just make sure to consume the entire fruit, including the peel, which contains many of the cancer-fighting antioxidants.
