AN APPLE A DAY?

Apples are one of the most popular fruits — and for good reason.

They’re an exceptionally healthy fruit with many research-backed benefits.

Here are 10 impressive health benefits of apples.

  1. Apples Are Nutritious
    A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.

One medium apple — 6.4 ounces or 182 grams — offers the following nutrients (1Trusted Source):

Calories: 95
Carbs: 25 grams
Fiber: 4 grams
Vitamin C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI
What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of the health benefits.

To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.

SUMMARY
Apples are a good source of fiber and vitamin C. They also contain polyphenols, which may have numerous health benefits.
2. Apples May Be Good for Weight Loss
Apples are high in fiber and water — two qualities that make them filling.

In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products (2Trusted Source).

In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t (2Trusted Source).

In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content (3Trusted Source).

Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume.

Furthermore, some natural compounds in them may promote weight loss.

A study in obese mice found that those given a supplement of ground apples and apple juice concentrate lost more weight and had lower levels of “bad” LDL cholesterol, triglycerides, and total cholesterol than the control group (4Trusted Source).

SUMMARY
Apples may aid weight loss in several ways. They’re also particularly filling due to their high fiber content.

  1. Apples May Be Good for Your Heart
    Apples have been linked to a lower risk of heart disease (5Trusted Source).

One reason may be that apples contain soluble fiber — the kind that can help lower your blood cholesterol levels.

They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.

One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure.

An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke (6Trusted Source).

Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants (7Trusted Source).

Another study comparing the effects of eating an apple a day to taking statins — a class of drugs known to lower cholesterol — concluded that apples would be almost as effective at reducing death from heart disease as the drugs (8Trusted Source).

However, since this was not a controlled trial, findings must be taken with a grain of salt.

Another study linked consuming white-fleshed fruits and vegetables, such as apples and pears, to a reduced risk of stroke. For every 25 grams — about 1/5 cup of apple slices — consumed, the risk of stroke decreased by 9% (9Trusted Source).

SUMMARY
Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.

  1. They’re Linked to a Lower Risk of Diabetes:
    Several studies have linked eating apples to a lower risk of type 2 diabetes
    In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples per week had a similarly protective effect
    It’s possible that the polyphenols in apples help prevent tissue damage to beta cells in your pancreas. Beta cells produce insulin in your body and are often damaged in people with type 2 diabetes.

 

  1. They May Have Prebiotic Effects and Promote Good Gut Bacteria: The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease, and type 2 diabetes.

  2. Substances in Apples May Help Prevent Cancer: Apples have several naturally occurring compounds that may help fight cancer. Observational studies have linked them to a lower risk of cancer and death from cancer.

  3. Apples Contain Compounds That Can Help Fight Asthma: Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma.

  4. Apples May Be Good for Bone Health: The antioxidant and anti-inflammatory compounds in apples may promote bone health. What’s more, eating fruit may help preserve bone mass as you age.

  5. Apples May Protect Against Stomach Injury From NSAIDs:
    The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach. Apples contain compounds that may help protect your stomach lining from injury due to NSAID painkillers.

  6. Apples May Help Protect Your Brain:
    Most research focuses on apple peel and flesh.

However, apple juice may have benefits for age-related mental decline.According to animal studies, apple juice may help prevent the decline of neurotransmitters that are involved in memory.

The Bottom Line
Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases, including diabetes and cancer.

What’s more, its soluble fiber content may promote weight loss and gut health.

A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit.

For the greatest benefits, eat the whole fruit — both skin and flesh.
Apples are one of the most popular fruits — and for good reason.

They’re an exceptionally healthy fruit with many research-backed benefits.

Here are 10 impressive health benefits of apples.

  1. Apples Are Nutritious: Apples are a good source of fiber and vitamin C. They also contain polyphenols, which may have numerous health benefits.

  2. Apples May Be Good for Weight Loss: Apples may aid weight loss in several ways. They’re also particularly filling due to their high fiber content.

  3. Apples May Be Good for Your Heart: Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke

  4. They’re Linked to a Lower Risk of Diabetes:
    Several studies have linked eating apples to a lower risk of type 2 diabetes
    In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples per week had a similarly protective effect
    It’s possible that the polyphenols in apples help prevent tissue damage to beta cells in your pancreas. Beta cells produce insulin in your body and are often damaged in people with type 2 diabetes.

  5. They May Have Prebiotic Effects and Promote Good Gut Bacteria: The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease, and type 2 diabetes.

  6. Substances in Apples May Help Prevent Cancer: Apples have several naturally occurring compounds that may help fight cancer. Observational studies have linked them to a lower risk of cancer and death from cancer.

  7. Apples Contain Compounds That Can Help Fight Asthma: Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma.

  8. Apples May Be Good for Bone Health: The antioxidant and anti-inflammatory compounds in apples may promote bone health. What’s more, eating fruit may help preserve bone mass as you age.

  9. Apples May Protect Against Stomach Injury From NSAIDs:
    The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach. Apples contain compounds that may help protect your stomach lining from injury due to NSAID painkillers.

  10. Apples May Help Protect Your Brain:
    Most research focuses on apple peel and flesh.

However, apple juice may have benefits for age-related mental decline.According to animal studies, apple juice may help prevent the decline of neurotransmitters that are involved in memory.

The Bottom Line
Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases, including diabetes and cancer.

What’s more, its soluble fiber content may promote weight loss and gut health.

A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit.

For the greatest benefits, eat the whole fruit — both skin and flesh.

Try an apple today and see results!

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