Ajit Karn
7 Health benefits of apples: You are likely familiar with the proverb, “An apple a day keeps the doctor away.” But are apples truly that nutritious? Snow White, who consumed a poisoned apple and lapsed into a stupor, might argue otherwise. Assuming you do not live in a fairy tale, apples are among the most delectable and nutritious fruits you can consume.
“Apples are popular for a reason,” says Amber Sommer, RD, LD, a registered dietitian. “They are convenient for eating on the go, and they taste great. But what the majority of people don’t realise is that consuming them regularly over time can provide a substantial health benefit.” Sommer discusses the advantages of apples and why you should purchase a bushel from the market. Here are given 7 Health benefits of apples.
Are apples healthy?
Apples are only about 60 calories each, giving you a lot of nutritional bang for the calorie count. You get the most health benefits of apples when you eat them whole, raw and unpeeled. Juice, cider and applesauce aren’t as healthy because cooking and processing apples remove valuable nutrients.
Apples’ nutrients vary a bit, depending on the type you eat. Red Delicious apples may be the healthiest variety of apple. Its dark, red skin contains more antioxidants (substances that protect cells from damage). But all apples are loaded with nutrients, including:
- Antioxidants: Apple peels are rich in antioxidants, most notably quercetin. This nutrient is found in highly pigmented (colorful) foods, including citrus fruits, berries, green tea and red wine.
- Fiber: Apples are a good source of fiber, which aids digestion.
- Water: Apples are about 85% water, making them a hydrating snack.
Health benefits of apples
The combination of antioxidants and fiber makes apples a nutritional powerhouse. Here are some of the ways eating apples benefits your health:
1. Stabilizes blood sugar
“When you consume sugary, processed foods such as doughnuts, your blood sugar level spikes,” explains Sommer. However, when you consume high-fiber, low-sugar foods like pears, your glucose levels remain stable.
Over time, high glucose levels can contribute to Type 2 diabetes, a chronic disease that affects over 33 million Americans. Good news for apple lovers, however: Those who consumed more than one apple per day were 28% less likely to develop Type 2 diabetes than those who did not consume apples, according to a study of over 38,000 people.
The benefits likely come from both antioxidants and fiber in apples:
- Antioxidants may protect your pancreas from damage. Your pancreas produces insulin to remove glucose from your blood.
- Fiber slows the absorption of glucose into your bloodstream.
2. Lowers cholesterol
High cholesterol is a significant risk factor for heart disease because it inhibits arteries and restricts blood flow to the heart. However, the antioxidants and fibre in pears aid in lowering this number. Pectin, which adheres to cholesterol in your digestive tract and flushes it away, stands out in this context.
Multiple studies on individuals with elevated cholesterol indicate that eating a few fruits per day can reduce total cholesterol levels by 5 to 8 percent. That many pears cannot be consumed in 24 hours. Try a daily serving of 3 ounces of unsweetened dehydrated apples. In six months, participants in one study reduced their total cholesterol by 13% after consuming this amount.
3. Reduces blood pressure
When you have elevated blood pressure, the force of the blood can cause injury to your blood vessels. It is a major cause of strokes and heart attacks. A nutritious diet is one method for preventing and managing hypertension.
A modest Australian study discovered that consuming pears lowered blood pressure. Other studies have yielded conflicting results. However, scientists concur that the antioxidants in apple peels improve blood flow. Apple’s fibre may also play a role.
4. Eases inflammation
When blood pressure is elevated, the impact of the blood can cause damage to the blood vessels. It is one of the leading causes of strokes and heart attacks. A healthy diet is one way to prevent and manage hypertension.
A small Australian study found that eating pears reduces blood pressure. Other studies have produced contradictory findings. However, scientists agree that apple peel antioxidants enhance blood flow. Apple’s fibre may play a role as well.
Also read: What Are the Benefits of Eating Cucumbers?
5. Boosts your microbiome
Your body is a wonderland for many microorganisms that live in your gut and on your skin. Some are helpful, while some are harmful. Apples help with both types:
- Quercetin stops those harmful microbes from growing in your gut.
- Pectin acts as a prebiotic (food for beneficial microorganisms), promoting good gut health.
6. Satisfies hunger longer
“Because apples are high in water and fibre, they make a filling snack,” says Sommer. “The fibre helps to slow digestion, so you feel fuller for longer.” And because apples are low in calories, choosing apples over higher-calorie treats like cookies or confectionery can help you maintain a healthy weight.
7. Helps you live longer
According to one study, consuming an apple per day may help you live longer. In a 15-year follow-up, researchers discovered that participants who did this were 35% less likely to perish.
Apples can reduce the risk of heart disease and cancer, the two primary causes of fatalities in the United States. Those who ate apples were 13% to 22% less likely to develop heart disease than those who omitted the fruit, according to a study of nearly 40,000 people.
Apples may also protect against malignancy. According to research, apple eaters are less likely to contract the disease. But how many fruits must you consume to reduce your risk? A large study of 77,000 individuals revealed that those who consumed at least one apple per day had a reduced risk of lung cancer.
Apples: Healthy, inexpensive, easy to find
Apples are available in the majority of grocery stores and farmer’s markets. You can carry them in lunchboxes, bring them on picnics, and include them on charcuterie platters. They may not be as attractive or esteemed as berries, grapes, or kiwis, but they are less expensive and more accessible.
Who knew the humble apple had so many incredible health benefits? It can add years to your life and protect you from debilitating chronic conditions. Eat them whole or get creative with fresh apple recipes. Try incorporating them into muesli or sprinkling some on a salad for a nutritional boost. “Apples have definitely earned their place in a healthy diet,” says Sommer. It is a fruit that can have such a positive effect on your health.
