Health Benefits of Apples
Article Sources
- 1. Fooddata Central Search Results. fdc.nal.usda.gov/fdc-app.html#/food-details/1102644/nutrients
- 2. 'Plant Polyphenols As Dietary Antioxidants in Human Health and Disease.' Kanti Pandey;Syed Rizvi; ncbi.nlm.nih.gov/pmc/articles/PMC2835915/
- 3. 'Dietary Antioxidants and Asthma in Adults: Population-based Case-control Study.'Shaheen SO;Sterne JA;Thompson RL;Songhurst CE;Margetts BM;Burney PG; pubmed.ncbi.nlm.nih.gov/11734430/
- 4. 'Long-term Dietary Flavonoid Intake and Risk Of Alzheimer Disease and Related Dementias in the Framingham Offspring Cohort.' Esra Shishtar;Gail Rogers;Jeffrey Blumberg;Rhoda Au;Paul Jacques, academic.oup.com/ajcn/article/112/2/343/5823790
- 5. 'Compound In Apples May Help Fight Alzheimer's Disease,' sciencedaily.com/releases/2004/11/041116215006.htm
- 6. 'Fruit Consumption and Risk Of Type 2 Diabetes: Results from Three Prospective Longitudinal Cohort Studies.' Muraki I;Imamura F;Manson JE;Hu FB;Willett WC;van Dam RM;Sun Q; pubmed.ncbi.nlm.nih.gov/23990623/
- 7. 'A Low-energy-dense Diet Adding Fruit Reduces Weight and Energy Intake in Women. de Oliveira MC;Sichieri R;Venturim Mozzer R; pubmed.ncbi.nlm.nih.gov/18439712/
- 8. 'Apple Intake and Cancer Risk: a Systematic Review and Meta-analysis Of Observational Studies.' Fabiani P; pubmed.ncbi.nlm.nih.gov/27000627/
- 9. 'Colon Cancer Prevention, Benefits Of Apples.' Stop colon cancer. stopcoloncancernow.com/buttseriously/colon-healthy-recipes/colon-cancer-prevention-benefits-of-apples
- 10. College Of Dentistry. dentistry.uic.edu/news-stories/eat-fruits-and-veggies-for-a-healthy-smile/
- 11. 'Powerful Bone-building Antioxidants Found In Apples.' Vivian Goldschmidt; saveourbones.com/powerful-bone-building-antioxidants-found-in-apples/
- 12. 'An Apple a Day? Study Shows Soluble Fiber Boosts Immune System.' aces.illinois.edu/news/apple-day-study-shows-soluble-fiber-boosts-immune-system
Apples are one of the most popular fruits on the planet for a good reason. The phrase “an apple a day keeps the doctor away” has been around for more than 100 years thanks to the many health benefits of apples.
There are more than 7,000 varieties of apple, all with a unique appearance, texture and flavor, and all packed full of vitamins, dietary fiber, minerals and other nutrients that are good for overall well-being.1Fooddata Central Search Results. fdc.nal.usda.gov/fdc-app.html#/food-details/1102644/nutrients Read on to find out 10 of the health benefits of apples and why they should be included in a well-rounded diet.
1. Heart Health
It’s long been recognized that apples may improve heart health. Eating a medium-sized apple every day contributes to the recommended daily intake of vitamin C, fiber and potassium. Fiber helps keep blood pressure under control, and potassium relaxes the blood vessels which helps lower blood pressure. Vitamin C boosts the immune system and helps stave off infections and diseases.
Apple skin also contains polyphenols which have antioxidant properties to protect cells against free radicals and oxidative damage.2‘Plant Polyphenols As Dietary Antioxidants in Human Health and Disease.’ Kanti Pandey;Syed Rizvi; ncbi.nlm.nih.gov/pmc/articles/PMC2835915/ Epidemiological studies have shown that consuming a diet rich in polyphenols can reduce the risk of cardiovascular disease.
2. Reduce Cases of Asthma
Asthma is caused by inflammation of the airways, and asthma symptoms are usually triggered by allergies, cold air or infection. Researchers in the UK found that adults reduced their risk of asthma by up to 33 percent by eating at least two apples each week.3‘Dietary Antioxidants and Asthma in Adults: Population-based Case-control Study.’Shaheen SO;Sterne JA;Thompson RL;Songhurst CE;Margetts BM;Burney PG; pubmed.ncbi.nlm.nih.gov/11734430/
Being rich in antioxidants means apples can help protect the lungs from oxidative damage by acting as an anti-inflammatory. Apple skin also contains the pigment flavonoid quercetin, which contributes to controlling the immune system and aids in the reduction of inflammation.
3. Improve Memory
Older adults who regularly consume apples and other flavonoid-rich foods are less likely to develop dementia and Alzheimer’s disease than those who eat only small amounts.4‘Long-term Dietary Flavonoid Intake and Risk Of Alzheimer Disease and Related Dementias in the Framingham Offspring Cohort.’ Esra Shishtar;Gail Rogers;Jeffrey Blumberg;Rhoda Au;Paul Jacques, academic.oup.com/ajcn/article/112/2/343/5823790
Research also shows that the flavonoid quercetin helps prevent the deterioration of neurons in the brain, thereby reducing mental decline in old age.5‘Compound In Apples May Help Fight Alzheimer’s Disease,’ sciencedaily.com/releases/2004/11/041116215006.htm More research needs to be carried out, but animal studies suggest that there’s a positive link between the health benefits of apples and the prevention of memory loss.
4. Controlling Diabetes
Fruits contain natural sugars, and people with diabetes often think they have to avoid eating them. However, studies show that apples actually reduce the risk of developing type 2 diabetes.6‘Fruit Consumption and Risk Of Type 2 Diabetes: Results from Three Prospective Longitudinal Cohort Studies.’ Muraki I;Imamura F;Manson JE;Hu FB;Willett WC;van Dam RM;Sun Q; pubmed.ncbi.nlm.nih.gov/23990623/ Even those who have type 2 diabetes could benefit from including apples in their diet.
Apples contain soluble fiber which improves blood sugar levels by slowing down the process of glucose absorption into the bloodstream. It’s also believed that polyphenols help prevent tissue damage in the cells responsible for producing insulin.
5. Weight Loss
Apples can contribute to a healthy weight loss regime. With their high water content, less apples are needed to feel sated than other foods of similar caloric content. Apples also have high levels of fiber, which slows the rate of digestion making them more filling.
A clinical study found that participants who ate three apples a day consumed less calories and lost more weight over a period of 10 weeks than those who ate oat cookies instead.7‘A Low-energy-dense Diet Adding Fruit Reduces Weight and Energy Intake in Women. de Oliveira MC;Sichieri R;Venturim Mozzer R; pubmed.ncbi.nlm.nih.gov/18439712/
6. Fighting Cancer
Apples could play a role in reducing the risk of cancer. High levels of antioxidants, like those in apples, are regularly associated with limiting the growth of cancer cells in parts of the body, including the breasts, mouth and esophagus.8‘Apple Intake and Cancer Risk: a Systematic Review and Meta-analysis Of Observational Studies.’ Fabiani P; pubmed.ncbi.nlm.nih.gov/27000627/
The fiber in apples is an essential ingredient that regulates bowel movements to clean out the colon and rid it of toxins and waste products. Keeping the colon clean could help prevent colorectal cancer.9‘Colon Cancer Prevention, Benefits Of Apples.’ Stop colon cancer. stopcoloncancernow.com/buttseriously/colon-healthy-recipes/colon-cancer-prevention-benefits-of-apples More research is needed to confirm the anti-cancer benefits of apples.
7. Dental Health
Although apples contain natural sugars, they’re surprisingly good for dental hygiene.10College Of Dentistry. dentistry.uic.edu/news-stories/eat-fruits-and-veggies-for-a-healthy-smile/ Vitamin C and the antioxidants in apples can help protect gums from infection and chewing an apple helps to scrape plaque off of teeth. Eating an apple also increases saliva production, helping to neutralize acidity and wash away harmful bacteria that cause cavities.
Apples are no substitute for regular brushing, and apple juice often has a high sugar content. However, eating a fresh apple a day may keep the dentist away.
8. Aids Digestion
The digestive system needs soluble and insoluble fiber to function correctly. Apples provide plenty of both. Soluble fiber slows down digestion and controls the absorption of sugar. One type is pectin, which acts as a prebiotic, feeding good bacteria in the gut and aiding the production of compounds that protect cells.
Insoluble fiber moves food through the digestive system and helps with bowel movements. The majority of insoluble fiber is found in the skin, so unpeeled apples are best for a healthy digestive system.
9. Bone Health
Studies suggest that eating fruits with high levels of antioxidants and anti-inflammatory compounds has a positive effect on bone health. Apples contain phloridzin, a phytonutrient found in the fruit that helps improve bone density and could reduce the risk of osteoporosis occurring, especially in post-menopausal women.11‘Powerful Bone-building Antioxidants Found In Apples.’ Vivian Goldschmidt; saveourbones.com/powerful-bone-building-antioxidants-found-in-apples/
Apples also provide the body with boron. This trace mineral allows the body to efficiently and effectively produce bone-healthy nutrients, such as calcium, vitamin D, phosphorus and magnesium.
10. Support the Immune System
The nutrients in apples, including vitamin C, act as a booster to the immune system. When the body detects the invasion of foreign objects, such as bacteria and viruses, the immune system naturally triggers inflammation to help fight the attack.12‘An Apple a Day? Study Shows Soluble Fiber Boosts Immune System.’ aces.illinois.edu/news/apple-day-study-shows-soluble-fiber-boosts-immune-system
Soluble fiber and phytochemical antioxidants found in apples have a positive impact on the immune system, helping speed up the body’s recovery from infections. The health benefits of apples could well keep the doctor away.
