6 Impressive Health Benefits of Apples – The Nutrition Source
It should come as no surprise that apples are the most extensively consumed fruit in the world, given the availability of more than 7,000 different cultivars worldwide [1].
There is an apple for everyone, whether they prefer sweet red kinds like Red Delicious, Fuji, or Gala or tart green ones like Granny Smith — my favorite, which I enjoy with lime juice and a little salt when I want a salty snack.
They are frequently utilized in recipes for pies, pastries, muffins, jam, salads, oats, or smoothies. They are also delicious as a snack when cut into wedges and spread with nut butter.
Apples are an exceptionally nutritious fruit with a wide range of benefits that have been supported by research, in addition to their culinary versatility and a wide variety of hues and flavors.
Types of Apples
There are wide varieties of apples and several ways of consuming them.
Some popular apple varieties include:
- McIntosh: a juicy, red apple with tender, white flesh and a tangy flavor
- Red delicious: a crisp, juicy red apple
- Fuji: a yellow and red apple with firm, sweet flesh
- Granny Smith: a green apple with crisp, greenish flesh and a sharp flavor
- Golden Delicious: a yellow apple with a mild, sweet flavor
Nutrition
The table below shows the number of nutrients in a medium raw apple and dietary guidelines for Americans [27] [28].
| Nutrients | Amount | Daily Adult Requirement |
| Energy | 104 kcal | Males: 2,400 kcal Females: 2,000 kcal |
| Protein | 0.52 g | 10–35 g |
| Fiber | 4.8 g | Males: 34 g Females: 28 g |
| Calcium | 12 mg | 1000 mg |
| Iron | 0.24 mg | Males: 8 mg Females: 18 mg |
| Magnesium | 10 mg | Males: 400 mg Females: 310 mg |
| Potassium | 214 mg | Males: 3,400 mg Females: 2,600 mg |
| Vitamin C | 9.2 mg | Males: 90 mg Females: 75 mg |
| Folate | 6 mcg | 400 mcg |
Health Benefits of Apples
Apples are a great source of fiber, vitamins, and minerals that are all good for human health [2]. They include a variety of antioxidants as well. These chemicals aid in the elimination of free radicals [3].
Free radicals are unstable molecules that can accumulate due to environmental stressors and natural processes. Oxidative stress can be brought on by a buildup of too many free radicals in the body. Cell harm could result from this. Diabetes and cancer are just two illnesses that can be exacerbated by cell damage.
Given their extensive consumption, particularly in Northern Europe and the United States, apples are a significant source of antioxidants [4].
The following sections examine earlier studies investigating the potential health advantages of apples.
Study up on healthy dietary sources of antioxidants!
1. It May Support Weight Loss
Apples are high in fiber and water, two factors that make them whole.
An increasing sense of fullness can aid in weight loss because it controls hunger. You may then consume less energy as a result of this [5].
According to one study, compared to drinking apple juice or purée in the exact amounts, eating whole apples prolonged feelings of satiety for up to 4 hours. It occurs because entire apples slow down the rate at which your stomach empties its contents [6]
Additionally, studies indicate that eating apples may dramatically lower Body Mass Index (BMI), a calorie-related risk factor for heart disease [7].
Interestingly, apple polyphenols may also have anti-obesity properties [8].
2. It May Improve Heart Health
Apple consumption results in a lower risk of heart disease [9].
They may include soluble fiber, which could be one factor. The form of fiber can help decrease your blood cholesterol levels.
It’s also possible that they provide polyphenols as a factor. The flavonoid epicatechin is one of them that may reduce blood pressure [10].
High flavonoid consumption has also been related in studies to a lower risk of stroke [11].
Additionally, by lowering blood pressure, reducing the oxidation of LDL cholesterol, and reducing atherosclerosis, or the accumulation of plaque in your arteries, flavonoids can help prevent heart disease [12].
In another study, eating fruits and vegetables with white flesh, such as apples and pears, has also been related to a lower risk of stroke—the risk of stroke decreases by 9% with 1/5 cup of apple slices consumed daily [13].
3. It May Lower the Risk of Diabetes
Apple consumption may also lower your risk of developing type 2 diabetes.
A review of studies revealed that consuming apples and pears was linked to an 18% lower incidence of type 2 diabetes. They reduced the risk by 3% with just one serving every week [14].
The favorable impact may be due to their high antioxidant polyphenols quercetin and phloridzin levels [15].
The anti-inflammatory properties of quercetin may lessen insulin resistance, a significant risk factor for the development of diabetes. Phloridzin is thought to reduce the amount of sugar absorbed in the intestines, lowering blood sugar levels and lowering the chance of developing diabetes [16].
4. It May Help Prevent Cancer
Antioxidants in apples may have therapeutic effects against specific malignancies, including lung, breast, and digestive tract cancers [17].
According to research conducted in test tubes, apple polyphenols may be responsible for these effects by preventing malignant cells from proliferating [18].
Additionally, a study conducted on women found that eating more apples was associated with a lower risk of dying from cancer [19].
Apples’ ability to combat cancer may also be attributed to their high fiber content.
For instance, a different test-tube study discovered that apple pectin fiber might prevent the development of malignant cells and potentially hasten their demise [20].
5. It May Improve Gut Health
Pectin, a form of fiber that serves as a prebiotic, can be found in apples. It indicates that it nourishes the beneficial bacteria in your stomach, known as the gut microbiota.
Your gut microbiota contributes significantly to your general health by being involved in a wide range of processes related to health and disease. Better health frequently depends on a healthy gut [21].
Pectin enters your colon intact because dietary fiber cannot be digested, which helps the growth of healthy bacteria. It specifically enhances the proportion of Firmicutes to Bacteriodetes, the two major bacterial species in your gut [22].
According to recent research, apples may help prevent chronic diseases, including obesity, type 2 diabetes, heart disease, and cancer, by positively modifying your gut microbiome [23].
6. It May Protect your Brain
Apples’ quercetin may shield your brain from oxidative stress-related harm [24].
According to mouse studies, quercetin’s antioxidant properties may guard the brain and nerves against oxidative stress and shield them from injuries that could lead to degenerative brain conditions like Alzheimer’s or dementia [25].
Additionally, quercetin controls oxidative and inflammatory stress indicators, which may protect against stress-related nerve injury [26].
However, remember that most studies focus on a particular chemical rather than whole apples. As a result, more investigation is still required before any judgments can be made.
Dietary Tips & Recipes
There are many ways to eat apples besides raw, including:
- applesauce
- chopped in salads
- baked whole
- pies, pastries, and cakes
- curries and chutneys
- dried slices
- smoothies
- juices
Although tastes differ, many people favor sour, acidic apples for making applesauce or apple pie. Instead of using sugar, consider cooking with sweet and tart apples or balancing the harshness with spices.
Bottom Line
Apples are a very nutrient-dense fruit with numerous health advantages.
They include lots of antioxidants and fiber. Eating them reduces the risk of numerous chronic diseases, such as cancer, heart disease, and diabetes.
Additionally, apples may aid in weight loss and enhance gut and brain health.
Apples are a healthy addition to any diet. They are full of fiber, vitamins, and minerals that can help control appetite and maintain healthy blood sugar levels.
Regular consumption of apples, especially with the nutrient-rich skin on, can add essential vitamins and minerals to any diet. Except for allergies and poisons from eating a lot of apple seeds, apples have very few dangers.
Apples come in a wide range of variations. Although they have diverse nutritional profiles, the amounts of sugar, carbs, and protein they contain are generally similar.
References
- https://pubmed.ncbi.nlm.nih.gov/33397106/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8871014/
- https://www.ncbi.nlm.nih.gov/books/NBK541064/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8145694/
- https://pubmed.ncbi.nlm.nih.gov/26394262/
- https://pubmed.ncbi.nlm.nih.gov/32805050/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6813372/
- https://pubmed.ncbi.nlm.nih.gov/29630462/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488768/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488768/
- https://pubmed.ncbi.nlm.nih.gov/32725042/
- https://pubmed.ncbi.nlm.nih.gov/32725042/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7770496/
- https://pubmed.ncbi.nlm.nih.gov/28186516/
- https://pubmed.ncbi.nlm.nih.gov/31910912/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7425105/
- https://pubmed.ncbi.nlm.nih.gov/27000627/
- https://pubmed.ncbi.nlm.nih.gov/24366437/
- https://pubmed.ncbi.nlm.nih.gov/26787402/
- https://pubmed.ncbi.nlm.nih.gov/26225664/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6000740/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808856/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488768/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7143931/
- https://pubmed.ncbi.nlm.nih.gov/25666032/
- https://pubmed.ncbi.nlm.nih.gov/28069457/
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102644/nutrients
- https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Do you want to learn more about the health benefits of foods? Schedule a session today with Tradena N. Rayner, MS, RDN, CDN, the Weight Inclusive Dietitian. She accepts Aetna, Anthem, BCBS, United Healthcare, Sana Benefits, and self-pay.
