Apples are the most commonly consumed food item throughout the United States. They are available in many flavors and colors. They are usually consumed as snacks or baked into baked items. Apples can also be utilized to make jams, juices and ciders and wine.
Apart from their culinary benefits Apples are also well-known for their health advantages. Research suggests that eating apples can help improve digestion and prevent chronic diseases such as heart and diabetes as well as other benefits.
This article will help you learn about the health benefits of apples, as well as how you can include them in your diet.
Boosts Heart Health
Apples, specifically with skin on, are a great source of polyphenols, fiber and other nutrients that aid in the health of your heart.
A number of studies have shown that apples can contribute to lower risk of developing heart disease. One review in 2024 showed that eating between 100 and 150 grams (g) of whole apples daily is linked with a lower chance of suffering from heart disease and other risk factors like high cholesterol and blood pressure.
Improves Digestive Health
Apples are an excellent source of pectin, which is a soluble fiber that helps improve digestion. As a soluble fibre, pectin absorbs water from the digestive tract, creating more softer, larger stool that is easy to move.
Pectin can also be described as a prebiotic, which helps to promote the development and the activity of beneficial bacteria in the gut.
May Support Weight Management
Apples are rich in fiber and water, but low in calories, which helps in weight reduction by keeping you fuller and reducing daily calorie consumption.
A study on adults has linked an increased intake of fiber-rich fruits and vegetables with weight loss. The participants who regularly ate the apples shed an average 1.24 pounds over the course of four years.
Another study revealed that the consumption of apples has significantly reduced the body mass index. But, there were no major changes regarding body mass were observed.
May Prevent Diabetes
Studies suggest that those who eat two portions from whole fruit, for example apples, daily are 36% less likely to be at risk chance of developing type 2 diabetes than those who consume less than half a cup.
A study found that apples and pears are linked to an impressive 18% decrease on the chance of developing developing type 2 diabetes. Researchers discovered that just one serving a week could lower risks by 3 percent.
One reason could be due to the high concentration of flavonoids like quercetin, found in apples. These can help lower blood sugar levels and increase the sensitivity of insulin.
The soluble fibers in apples could also reduce the risk of developing diabetes by reducing the absorption of carbohydrates, thus preventing high blood sugar levels.
Decreases the Risk of Cancer
Apples are a great source of antioxidants. They can reduce the risk of cancer in the form of neutralizing free radicals that cause cancer.
Furthermore research suggests that phytochemicals found in apples may help slow the growth of cancerous cells, and also stop the cells from growing.
The fiber present in apples can also in preventing colorectal cancer. Recent studies by the American Institute for Cancer Research suggests that for every 10 gram increase in fiber intake it’s possible to see a 7% reduction in the likelihood of getting colorectal cancer.
Numerous studies of observation suggest that apples could reduce the risk of
- Breast cancer
- Lung cancer
- Prostate cancer
- There are certain cancers in the digestive tract that can be fatal.
However, further studies on humans are needed to verify the anti-cancer benefits of apples.
Supports Brain Health
The antioxidants found in fruits and vegetables can improve cognitive function, especially for older adults.
Particularly, research has found that quercetin from apples can aid in protecting neurons in the brain from damage caused by oxidative stress and also prevent Alzheimer’s disease. However it is necessary to conduct human studies to establish the connection.
Apples are high in vitamin C an antioxidant that aids in making the immune system function properly to fight disease. Vitamin C assists in improving your absorption of iron in plants and is essential to produce collagen.
It is rich in phytochemicals such as quercetin, catechin and epicatechin and chlorogenic acid and epicatechin, all of which possess powerful antioxidant properties.
Since they contain carbohydrates, people suffering from diabetes should aim to limit themselves to one apple that is about 15 carbs in a food or snack.
Risks of Eating Apples
Apples aren’t likely to cause any major adverse effects if consumed in moderate amounts. However, some individuals suffer from gas, bloating and stomach issues following eating apples.
Individuals with an allergy to apples should stay clear of apples and other food items that contain apples, which could cause symptoms. Studies have shown the fact that 70 percent of those affected by birch pollen allergies have food allergies triggered by pollen particularly to apples. It is because of the similarities between the apple protein and pollen from birch.
In the end, while a few apple seeds aren’t likely be harmful, eating excessive amounts can be harmful. This is due to the fact that apples that have been crushed or chewed release a toxic chemical known as cyanide.