Did you know that there are 7,000 different cultivars of apples? They are also the most widely consumed fruit worldwide.
Sweet, juicy apples are often used in recipes for desserts like cookies and pies. Apples are also used to make jams, muffins, oatmeal, salads or smoothies. While apples can be enjoyed on their own, you can eat apples wedged and with a bit of nut butter.
Apples have several scientifically-proven health benefits.The current Dietary Guidelines for Americans recommend eating two cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits such as apples.
One medium seven-ounce (200-grams) apple contains these nutrients:
Calories – 104
Carbs – 28 grams
Fiber – 5 grams
Vitamin C – 10 percent of the Daily Value (DV)
Copper – 6 percent of the DV
Potassium – 5 percent of the DV
Vitamin K – 4 percent of the DV
The same serving also provides two to five percent of the DV for vitamins B1, B6 and E.
Vitamin B1, or thiamine, is crucial for normal growth and development. You need vitamin B6 for protein metabolism, while vitamin E acts as a fat-soluble antioxidant.
Apples are also full of polyphenols, an important group of antioxidants.These compounds help prevent free radical damage that is often linked to the development of chronic conditions such as cancer and heart disease.
Experts believe antioxidants like polyphenols are behind the health benefits of apples. To get the most out of apples, eat them with their skin on. Apple peel contains half of the fiber and most of the polyphenols in apples.
BENEFITS OF APPLE CONSUMPTION
Helps protect your brain
The quercetin in apples may protect your brain from damage caused by oxidative stress.
In one animal study, researchers reported that quercetin helped protect the brain and nerves of rats from oxidative damage. The compound also helped prevent injuries that can result in degenerative brain diseases like Alzheimer’s disease or dementia.
Additionally, high intakes of flavonoids like quercetin has been linked to a lower risk of stroke. According to one study, for every 1/5 cup (25 grams) of apple slices you consume per day, your risk of stroke can decrease by as much as nine percent.
Good for your heart
Research suggests that apples help lower the risk of heart disease. Experts attribute this to their high soluble fiber content, which helps lower blood cholesterol levels.
Meanwhile, flavonoids like epicatechin in apples help lower blood pressure and reduce LDL (low-density lipoprotein) cholesterol oxidation. They also help prevent atherosclerosis, or the harmful buildup of plaque in the arteries.
Helps improve gut health.
Apples contain pectin, a type of fiber that functions as a prebiotic. Prebiotics feed your gut microbiota, or the “good” bacteria in your gut.
The state of your gut microbiota is crucial to your overall health because a healthy gut can help strengthen your defenses against diseases.
Since your body can’t digest dietary fiber, pectin from apples reaches your colon intact and promotes the growth of good bacteria. Pectin helps improve the ratio of Bacteriodetes to Firmicutes. These are the two main types of bacteria in your gut.
According to research, apples can beneficially alter your gut microbiota and offer protective benefits against chronic diseases like cancer, heart disease, obesity and Type 2 diabetes.
It helps with type 2 diabetes.
Eating healthy foods like apples can make you feel full for longer, which can help you achieve your weight loss goals. When you feel full, you can avoid unhealthy snacking between meals. This can then help reduce your energy intake.
One study showed that eating whole apples increased feelings of fullness for up to four hours compared to consuming an equal amount of apple puree or juice.
Researchers found that this was possible because apples can reduce gastric emptying, or the rate at which the stomach empties its contents.
According to studies, eating apples can also help reduce your body mass index (BMI), a weight-related risk factor for heart disease. Data also suggest that apple polyphenols may have anti-obesity effects.
Maintain a healthy weight by following a balanced diet and eating nutritious apples.
Prevention of cancer
Antioxidants in apples may offer beneficial effects against certain types of cancers, including lung, breast, and digestive tract cancers. Test-tube studies suggest that these effects may be attributed to apple polyphenols keeping cancerous cells from multiplying.
What’s more, one study in women reported that higher apple intakes were linked to a lower risk of cancer death. Apples’ fiber content may also contribute to their cancer-fighting properties.
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