There’s truth to the old saying “an apple a day keeps the doctor away.” In fact, studies have proven that nutritious apples have five amazing health benefits, including boosting your heart health and preventing cancer.
While apples are one of the most widely consumed fruits in America, they’re often underrated nutritionally. But apples are considered a superfood powerhouse for a reason.
Lowering the risk of chronic inflammation is essential to preventing diseases. And while this is possible if you have healthy eating habits and consume a lot of fruits and vegetables, research suggests that apples are especially helpful in reducing the risk of inflammation.
In one study, researchers examined the phytochemicals found in apples and the health benefits they offer to determine why eating apples regularly can help fight disease.
Apples are full of phytochemicals. At least 22 percent of phenolics consumed by Americans are from apples, making them the largest source of phenolics in the American diet.
According to the study, increased flavonoid intake is linked to lower overall mortality, and apples are one of the flavonoid sources strongly associated with a decrease in mortality.
Additionally, apples are full of antioxidants. Compared to other fruits commonly consumed by Americans, apples have the second-highest antioxidant activity next to cranberries.
Apples also rank second in terms of total concentration of phenolic compounds. They have the highest amount of free phenolics among commonly consumed fruits. Because free phenolics aren’t bound to other compounds, they are easier to absorb.
Apples are nutrient-dense fruits, meaning they provide a lot of nutrients per serving.
The current Dietary Guidelines for Americans recommend two cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits like apples.
One medium seven-ounce (200-grams) apple contains 104 calories, 28 grams of carbs and five grams of dietary fiber.
The same serving also contains the following nutrients:
It also provides two to five percent of the DV for vitamins B1, B6 and E. Vitamin E is a fat-soluble antioxidant.
Vitamin B1 (thiamine) is essential for proper growth and development, while vitamin B6 has a key role in protein metabolism.
Apples are also full of polyphenols, an important group of antioxidants that protect cells from free radical damage linked to health problems like heart disease and cancer.
To get the most out of apples, wash them thoroughly and eat them with their skin on. Apple peel contains half of the fiber and most of the fruit’s polyphenols.
Apples are full of antioxidant phytochemicals like flavonoids, carotenoids and phenolics, all of which help lower your risk of chronic disease.
Data has found that apples offer several benefits, such as:
Cancer prevention
Some studies have found that the plant compounds in apples help lower cancer risk. Researchers think that their anti-inflammatory and antioxidant effects are responsible for the fruit’s ability to prevent cancer.
Better heart health
The soluble fiber in apples helps lower cholesterol, and having one apple a day is nearly as effective as statins at reducing death due to heart disease. The polyphenols in apples are also linked to a lower risk of stroke.
Reduced diabetes risk
Research suggests that eating more apples is linked to a reduced risk of Type 2 diabetes.
Better bone health
The anti-inflammatory and antioxidant compounds in apples can boost your bone health. According to studies, women who ate meals containing apple products lost less calcium than women who did not.
Protects against mental decline
Several studies have revealed that apples can protect against age-related mental decline, in turn preventing conditions like Alzheimer’s disease.
Apples are a nutritious snack, and eating them regularly can protect you from various health problems.
As a bonus, the soluble fiber in apples can promote gut health and weight loss, making them the perfect snack if you’re trying to maintain a healthy weight.
Read on for more tips on how to cook tasty snacks and meals with apples:
Snack on apples with their skin on to boost your bone, brain and heart health.
Sources: