7 outstanding health benefits of apples

Apples are not only delicious when added to dishes, but they also offer many health benefits. According to the U.S. Department of Agriculture, a medium-sized apple is a good source of fiber, containing 4.4g of fiber, which is 16% of the daily value (DV). In addition, an apple provides 8.4mg of vitamin C, meeting more than 9% of your DV, along with other vitamins and minerals.

All types of apples offer benefits, although the nutritional content and antioxidants will vary slightly depending on the variety, so the best one to eat is the one you like and that's in season locally. According to culinary nutritionist Jessica Levinson of Westchester, New York (USA): Apples are associated with numerous health benefits, including improved gut health and a reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers.

1. Apples help lower cholesterol and reduce blood pressure.

Studies have linked apple consumption to a reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of 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 buildup in the lining of blood vessel walls, thus reducing the incidence of atherosclerosis and heart disease.

One study showed that consuming more soluble fiber is associated with a reduced risk of cardiovascular disease and may also help lower blood pressure levels. The study found that eating apples (or pears) regularly was 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 participants reduce both bad LDL cholesterol and triglycerides. These are both potential risk factors 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 types.

According to research from the University of Illinois, soluble fiber slows down digestion, allowing you to feel full and also slowing down glucose digestion, helping to control blood sugar levels. Meanwhile, insoluble fiber helps move food through the digestive system and aids in treating constipation. However, most insoluble fiber is found in the apple peel, so you need to wash and make sure to eat the peel as well to reap the full health benefits.

3. Apples support a healthy immune system.

A diet rich in soluble fiber helps convert immune cells capable of fighting inflammation into cells that fight inflammation and support immunity. Additionally, apples contain vitamin C, which has been shown to be associated with a healthy immune system.

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

4. Apples are a diabetes-friendly fruit.

Although sweet, apples are also one of the best fruits for people with diabetes. With a low glycemic index (GI 39), people with diabetes can safely eat one apple a day. Another compelling reason is that apples are high in fiber and provide beneficial bacteria for the gut, helping to regulate blood sugar levels.

According to the Mayo Clinic, soluble fiber helps slow the absorption of sugar into the bloodstream and improve blood sugar levels. Additionally, the Mayo also states that a healthy diet including insoluble fiber may reduce the risk of developing type 2 diabetes in the first place.

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

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

Apples may reduce the risk of certain cancers, a fact researchers speculate is linked to the antioxidants they contain. Studies show that apples are very high in antioxidants, and in laboratory studies, these antioxidants have been shown to inhibit the growth of cancer cells.

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

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

6. Eating apples can support healthy weight loss.

A diet rich in fruits and vegetables will help you maintain a healthy weight or lose weight. With only 95 calories for a medium-sized apple and its high fiber content, apples rank highly on the list of weight-loss foods. Nutritionist Levinson explains: Fiber slows digestion and raises blood sugar levels, helping you feel full longer and reducing the risk of overeating.

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

7. Apples help prevent Alzheimer's disease.

A study published in August 2020 in the American Journal of Clinical Nutrition found that adults aged 50 and older who included only small amounts of flavonoid-rich foods such as berries, apples, and tea in their diet reduced their risk of Alzheimer's disease by 2-4 times.

Specifically, quercetin, a flavonoid found in apples, helps protect nerve cells from oxidative damage and also possesses other anti-Alzheimer's properties. However, researchers say more studies outside of a laboratory setting are needed to further confirm this benefit.