10 Impressive Health Benefits of Apples
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:
- 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.
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.
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.
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.
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.
3. Apples May Be Good for Your Heart
Apples have been linked to a lower
risk of heart disease.
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.
Flavonoids can help prevent heart
disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as
antioxidants.
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.
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%.
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
Apples contain pectin, a type of
fiber that acts as a prebiotic.
This means it feeds the good bacteria in your gut.
Your small intestine doesn’t absorb
fiber during digestion. Instead, it goes to your colon, where it can promote
the growth of good bacteria.
It also turns into other helpful compounds that circulate back through your body.
New research suggests that this may
be the reason behind some of the protective effects of apples against obesity,
type 2 diabetes, and heart disease.
6. Substances in Apples May Help Prevent Cancer
Test-tube studies have shown a link
between plant compounds in apples and a lower risk of
cancer .
Additionally, one study in women
reported that eating apples was linked to lower rates of death from cancer.
Scientists believe that their
antioxidant and anti-inflammatory effects may be responsible for their
potential cancer-preventive effects.
7. Apples Contain Compounds That Can Help Fight Asthma
Antioxidant-rich apples may help
protect your lungs from oxidative damage.
A large study in more than 68,000
women found that those who ate the most apples had the lowest risk of asthma.
Eating about 15% of a large apple per day was linked to a 10% lower risk of
this condition.
Apple skin contains the flavonoid
quercetin, which can help regulate the immune system and reduce
inflammation. These are two ways in which it may affect asthma and allergic
reactions.
8. Apples May Be Good for Bone Health
Eating fruit is linked to higher
bone density, which is a marker of bone health.
Researchers believe that the
antioxidant and anti-inflammatory compounds in fruit may help promote bone
density and strength.
Some studies show that apples,
specifically, may positively affect bone health.
In one study, women ate a meal that
either included fresh apples, peeled apples, applesauce, or no apple products.
Those who ate apples lost less calcium from
their bodies than the control group.
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.
A study in test tubes and rats found
that freeze-dried apple extract helped protect stomach cells from injury due to
NSAIDs.
Two plant compounds in apples —
chlorogenic acid and catechin — are thought to be particularly helpful.
However, research in humans is
needed to confirm these results.
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.
In animal studies, juice concentrate
reduced harmful reactive oxygen species (ROS) in brain tissue and minimized
mental decline.
Apple juice may help preserve
acetylcholine, a neurotransmitter that can decline with age. Low levels of
acetylcholine are linked to Alzheimer’s disease.
Similarly, researchers who fed
elderly rats whole apples found that a marker of the rats’ memory was
restored to the level of younger rats.
That said, whole apples contain the
same compounds as apple juice — and it is always a healthier choice to eat your
fruit whole.
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.