The saying ‘An apple a day keeps the doctor away’ comes from the fact that apples have many benefits. Let’s find out 7 impressive health benefits of apples that many people may not know about.
Apples not only taste great when added to dishes, they also offer a variety of health benefits. According to the United States Department of Agriculture, a medium-sized apple is a good source of fiber, containing 4.4 grams of fiber, which is 16 percent of the Daily Value (DV). Additionally, one apple provides 8.4 mg of vitamin C, which is more than 9 percent of your DV, along with a good amount of other vitamins and minerals.
All apples offer benefits, although the nutrient and antioxidant content will vary slightly depending on the variety, so the best type to eat is the one you like and is in season locally. Apples have been linked to a variety of health benefits, including improved gut health and a reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and certain cancers, says Jessica Levinson, a culinary nutritionist in Westchester, New York.
1. Apples Help Lower Cholesterol and Blood Pressure
Studies have linked apple consumption to a reduced risk of heart disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples. According to the Mayo Clinic, soluble fiber dissolves in water to form a gel-like material. Eating foods containing soluble fiber helps prevent cholesterol from building up in the lining of blood vessel walls, thereby reducing the risk of atherosclerosis and heart disease.
Eating apples adds a lot of nutrients to your diet.
One study found that consuming more soluble fiber is associated with a reduced risk of cardiovascular disease and may also help lower blood pressure levels. The study found that eating apples (or pears) regularly was associated with a 52% lower risk of stroke.
More specifically, a study published in February 2020 in the American Journal of Clinical Nutrition found that eating two apples a day helped study participants reduce both LDL cholesterol and triglycerides, both of which are potential risk factors for cardiovascular disease.
2. Eating apples helps support better digestion
According to Harvard Health Publishing, both types of fiber (soluble and insoluble) are important for the digestive system, and apples contain both.
According to research from the University of Illinois, soluble fiber helps slow down digestion, allowing you to feel full, and also slows down the digestion of glucose, helping to control blood sugar levels. Meanwhile, insoluble fiber helps move food through the digestive system and helps treat constipation. However, insoluble fiber is mostly found in the apple skin, so you need to wash it and make sure to eat the skin to get the full health benefits.
3. Apples Support a Healthy Immune System
A diet high in soluble fiber helps convert immune cells that are anti-inflammatory into immune-supporting, anti-inflammatory cells. Additionally, apples contain vitamin C, which has been shown to be associated with a healthy immune system.
A review published in November 2017 in the American Journal of Nutrition found that vitamin C plays multiple roles in helping the immune system function, such as strengthening the epithelial barrier against pathogens and protecting against environmental oxidative stress, such as pollution and radiation.
4. Apples are a diabetes-friendly fruit
Apples are one of the good fruits for diabetics.
Although it is a sweet fruit, apples are also one of the fruits that are good for people with diabetes. With a low glycemic index (GI 39), people with diabetes can safely eat an apple a day. Another convincing reason is that apples contain a lot of fiber and provide beneficial bacteria for the intestines, helping to regulate blood sugar levels. According to the Mayo Clinic, soluble fiber helps slow the absorption of sugar into the blood and improve blood sugar levels. In addition, according to Mayo, a healthy diet that includes insoluble fiber can reduce the risk of developing type 2 diabetes in the first place.
5. Apples Are Rich in Antioxidants That Help Prevent Cancer
While there is no sure way to prevent cancer, a healthy lifestyle and a balanced, plant-based diet have been shown to help protect against the body’s damaged cells.
Apples have been shown to reduce the risk of certain cancers, which researchers speculate is related to the antioxidants in apples. Research shows that apples are very high in antioxidants, and in laboratory studies, these antioxidants have been shown to limit the growth of cancer cells.
The fiber in apples also plays a role in cancer prevention. A study published in March 2016 in the American Journal of Pediatrics found that women who ate more fiber-rich foods during their teens and young adults (especially fruits and vegetables) had a lower risk of breast cancer later in life.
And another study, published in January 2019 in The Lancet, found that a high-fiber diet protects against colorectal and breast cancer, as well as type 2 diabetes and cardiovascular disease.
6. Eating apples can help you lose weight healthily
A diet rich in fruits and vegetables can help you maintain a healthy weight or lose weight. With just 95 calories for a medium-sized apple and plenty of fiber, apples rank high on the list of weight-loss foods. Dietitian Levinson says: Fiber slows digestion and increases blood sugar levels, which helps you feel full longer and reduces the risk of overeating.
People who eat the most fiber have significantly lower body weights, according to a study in The Lancet. In particular, overweight women who ate three apples a day lost 1.22 kg (2.6 pounds) after 12 weeks.
7. Apples Help Prevent Alzheimer’s Disease
Research published in August 2020 in the American Journal of Clinical Nutrition found that adults aged 50 and older who included just a small amount of flavonoid-rich foods like berries, apples, and tea in their diets reduced their risk of Alzheimer’s disease by two to four times.
Specifically, quercetin, a flavonoid found in apples, helps protect nerve cells from oxidative damage and also has other anti-Alzheimer’s properties. However, the researchers said more research outside of the lab is needed to confirm this benefit
