It is often said “an apple a day, keeps the doctor away” due to the numerous health benefits that this popular fruit offers! Many observational studies have revealed positive correlations between apple intake and lower risk of developing many chronic diseases or dying from them. Apples are one of the most grown fruits globally and the industry is estimates at the worth of $10 billion.
Apples are in peak season September and October and can be used in many things including smoothies, muffins, jams, pies, cookies, oatmeal, salads, and sandwiches and are used in other applications due to the health benefits such as juices, wines, ciders, and vinegars. There are more than 100 varieties of apples and in addition to their culinary versatility and numerous colors and flavors, apples are an exceptionally healthy fruit with many health benefits.
Health Benefits of Apples
Nutritious
- Apples are considered nutrient dense which means they provide a lot of nutrients per serving.
- One medium apple offers about 100 calories, 25 grams carbohydrates, 5 grams fiber, 10% of the daily value for Vitamin C, 6% daily value of copper, 5% daily value of potassium, and 4% daily value of Vitamin K. It also provides 2-5% of the daily value for Vitamins E, B1, and B6.
- Apples are also a rich source of polyphenols which are an important group of antioxidants.
- Apples are also composed of approximately 2- 3% total fiber. The insoluble fiber represents about 70% while the remainder is soluble, largely pectin. It is best to leave the skin on as ½ the fiber and most of the polyphenols are in the skin.
Good for your Heart
- Research has found that eating apples have been linked to lower chance of heart disease and high blood pressure due to the soluble fiber content since soluble fiber helps lower cholesterol.
- The polyphenols are also beneficial in helping lower blood pressure and high intakes of flavonoids have helped decrease the risk for a stroke.
Promote Gut Health
- Apples contain pectin, a type of fiber that acts as a prebiotic in your gut microbiome. This helps promote the growth of good bacteria. Pectin absorbs water in the digestive tract creating larger, softer stools that are easier to pass.
- Apples may help protect against chronic diseases like obesity, Type 2 Diabetes, heart disease and cancer because of benefits that pectin has of altering gut microbiota.
May Help Prevent Cancer
- Antioxidants in apples offer beneficial effects against certain types of cancer including lung, breast, and digestive tract cancers. Research shows these effects may be attributed to apple polyphenols keeping cancerous cells from multiplying.
Help Protect the Brain and Improve Mental Health
- Quercetin, a health promoting phytonutrient may protect the brain against oxidative stress which is the imbalance of free radicals and antioxidants in the body. Foods rich in antioxidants, like apples, can help reduce it.
- Studies have shown that eating at least 5 servings of fruit and vegetables daily, consistent with the recommendations of the American Dietary Guidelines, can promote better mental health.
May Support Weight Management
- Apples are high in water and fiber yet low in calories which can support weight management by keeping you full and reducing your daily caloric intake.
- One study in adults linked a higher intake of fiber-rich fruits and vegetables to weight loss. Participants who frequently ate apples lost an average of 1.24 pounds over 4 years.
May Prevent Diabetes
- Research suggests that people who eat 2 servings of whole fruit, such as apples, per day have a 36% lower risk of Type 2 Diabetes than people who consume less than half a serving. The potential reason for this may be the concentration of flavonoids, including quercetin, in apples which may help lower blood sugars and improve insulin sensitivity.
- The soluble fiber in apples may also prevent diabetes by slowing down the absorption of carbohydrates, preventing blood sugar spikes.
