Outstanding Health Benefits of Apples

Apple (Malus domestica) is the most consumed fruit in the United States. They come in a variety of colours and flavours and are commonly eaten raw as a snack or cooked into baked goods. Apples are also used to make cider, juice, jam and wine. 

Apart from its culinary uses, apples are also known to have a variety of health benefits. Evidence shows that eating apples has benefits such as improving digestion and protecting against chronic diseases such as diabetes and heart disease. Here’s what you need to know about the health benefits of apples and how to incorporate them into your diet. 

Improves heart health:

Apples, especially those with the skin, are rich in fibre, polyphenols and other nutrients that support heart health. 

Some studies have linked apples to a lower risk of heart disease. A 2020 review found that eating 100 to 150 grams of whole apples per day (about the size of a small apple) reduced the risk of heart disease and risk factors such as high cholesterol and high blood pressure. 

Additionally, daily apple consumption was associated with a 27% lower risk of death from stroke and a 25% lower risk of death from heart disease. 

Improves digestive health:

Apples are a good source of pectin, a soluble fibre that improves digestion. Pectin, a soluble fibre, absorbs water in the digestive tract, creating larger, softer stools that pass easily. 

Pectin is also recognized as a prebiotic that promotes the growth and activity of beneficial bacteria in the gut. 

May help with weight management:

Apples are rich in water and fibre, yet low in calories, which can help with weight management by keeping you full and reducing your daily calorie intake. 

In one study of adults, eating more fibre-rich fruits and vegetables was associated with weight loss. Participants who consistently ate apples lost an average of 1.24 pounds over four years. 

Another review found that apple consumption significantly reduced body mass index (BMI). However, no significant difference was observed in body weight.

May prevent diabetes:

Studies show that people who eat fruits like apples twice a day have a 36% percent lower risk of type 2% diabetes than those who eat less than half that amount. 

One review found that apples were associated with a significantly reduced risk of type 2 diabetes. The researchers found that even one dose per week could reduce the risk by 3.8%.

One possible reason for this is that flavonoids, such as quercetin, found in apples may help lower blood sugar levels and improve insulin sensitivity. 

Soluble fibre in apples may prevent diabetes by slowing the absorption of carbohydrates and preventing increases in blood sugar levels. 

Reduces cancer risk:

Apples are rich in antioxidants, which can reduce the risk of cancer by neutralising cancer-causing free radicals. Additionally, studies have shown that the phytochemicals in apples can slow down and stop the growth of cancer cells. The fibre found in apples can also help prevent colorectal cancer. Recent findings from the American Institute of Cancer Research show that every 10 grams of dietary fibre reduces your risk of colorectal cancer by 7 points. 

Supports brain health:

Antioxidants found in fruits and vegetables may benefit cognitive function, especially in older adults. In particular, research has shown that quercetin, found in apples, protects neurons in the brain from oxidative damage and may help prevent Alzheimer’s disease. However, human studies are needed to establish a clear correlation.

Blood sugar control and type 2 diabetes:

Evidence suggests that eating apples may lower blood sugar levels and help prevent diabetes. Some of the antioxidants in apples can slow down the digestion and absorption of sugar. A study of 38,018 women found that eating one or more apples a day reduced the risk of developing type 2 diabetes by 28 percent. 

Blood cholesterol and heart disease:

Studies are being conducted to investigate the effects of apples on risk factors for heart disease. A 2020 study of volunteers with high cholesterol found that apples lowered total cholesterol levels and improved overall blood flow. However, this study showed no clear effect on blood pressure.

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