7 outstanding health benefits of apples

Apples not only taste delicious when added to dishes, but they also provide a variety of health benefits. According to the United States Department of Agriculture, a medium-sized apple is a good source of fiber, containing 4.4 grams of fiber, which is 16 percent of the Daily Value (DV). Additionally, one apple provides 8.4 mg of vitamin C, which is more than 9 percent of your DV, along with a variety of other vitamins and minerals.

Apples are all beneficial, although the nutrient and antioxidant content will vary slightly depending on the type of apple, so the best one to eat is the one you like and is in season locally. Apples have been linked to many health benefits, including improved gut health and a reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers, says Jessica Levinson, a culinary nutritionist in Westchester, New York.

1. Apples help reduce cholesterol and lower blood pressure

Studies have linked apple consumption to a reduced risk of heart disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples. According to the Mayo Clinic, soluble fiber dissolves in water to form a gel-like material. Eating foods containing soluble fiber helps prevent cholesterol from building up in the lining of blood vessel walls, thereby reducing the risk of atherosclerosis and heart disease.

One study found that consuming more soluble fiber was associated with a reduced risk of heart disease and may also help lower blood pressure. Research has shown that eating apples (or pears) regularly is associated with a 52% lower risk of stroke.

More specifically, a study published in February 2020 in the American Journal of Clinical Nutrition found that eating two apples a day helped study participants reduce both bad LDL cholesterol and triglyceride levels, both of which are potential risks for cardiovascular disease.

2. Eating apples helps support better digestion

According to Harvard Health Publishing, both types of fiber (soluble and insoluble) are important for the digestive system, and apples contain both.

According to research from the University of Illinois, soluble fiber helps slow down digestion, allowing you to feel full and also slows down the digestion of glucose, helping to control blood sugar levels. Meanwhile, insoluble fiber helps move food through the digestive system and helps treat constipation. However, insoluble fiber is mostly found in the apple skin, so you need to wash it and make sure to eat the skin to get the full health benefits.

3. Apples support a healthy immune system

A diet high in soluble fiber helps convert immune cells that are anti-inflammatory into anti-inflammatory and immune-supporting cells. Additionally, apples contain vitamin C, which has been shown to be linked to a healthy immune system.

A review published in November 2017 in the American Journal of Nutrition found that vitamin C plays multiple roles in helping the immune system function, such as by strengthening epithelial barriers against pathogens and protecting against environmental oxidative stress, such as pollution and radiation.

4. Apples are a diabetes-friendly fruit

Although it is a sweet fruit, apples are also one of the good fruits for people with diabetes. With a low glycemic index (GI 39), people with diabetes can safely eat 1 apple a day. Another convincing reason is that apples contain a lot of fiber and provide beneficial bacteria for the intestines, helping to regulate blood sugar levels.

According to the Mayo Clinic, soluble fiber helps slow the absorption of sugar into the bloodstream and improves blood sugar levels. Additionally, according to Mayo, a healthy diet that includes insoluble fiber can reduce the risk of developing type 2 diabetes in the first place.

5. Apples are rich in antioxidants that help prevent cancer.

While there is no sure way to prevent cancer, a healthy lifestyle and a balanced, plant-based diet have been shown to help fight the body's damaged cells.

Apples have the potential to reduce the risk of certain cancers, which researchers speculate is related to the antioxidants found in apples. Research shows that apples are very high in antioxidants, and in laboratory studies, these antioxidants have been shown to limit the growth of cancer cells.

The fiber in apples also plays a role in cancer prevention. A study published in March 2016 in the American Journal of Pediatrics found that women who ate more fiber-rich foods during their adolescence and young adulthood (especially fruits and vegetables) had a lower risk of breast cancer later in life.

And another study, published in January 2019 in The Lancet, found that a high-fiber diet protects against colorectal and breast cancer, as well as type 2 diabetes and cardiovascular disease.

6. Eating apples can aid healthy weight loss

A diet rich in fruits and vegetables will help you maintain a healthy weight or lose weight. With just 95 calories for a medium-sized apple and plenty of fiber, apples rank high on the list of weight-loss foods. Fiber slows digestion and increases blood sugar levels, which helps keep you full longer and reduces the risk of overeating, says nutritionist Levinson.

According to a study in The Lancet, people who ate the most fiber had significantly lower body weights. In particular, overweight women who ate three apples a day lost 1.22 kg after 12 weeks.

7. Apples help prevent Alzheimer's disease

Research published in August 2020 in the American Journal of Clinical Nutrition found that adults aged 50 and older who included just small amounts of flavonoid-rich foods like berries, apples, and tea in their diets reduced their risk of Alzheimer's disease by two to four times.

Specifically, quercetin, a flavonoid found in apples, helps protect neurons from oxidative damage and also has other anti-Alzheimer's properties. However, the researchers say more research outside of the lab is needed to further confirm this benefit.