Apple is one of the most popular fruits - it's a good thing.These are exceptional health benefits with many benefits supported by research.This article describes ten of the most important health benefits of apples.
1. Apples Are Nutritious
A medium apple is equal to 1.5 cups of fruit.
Two cups of fruit daily are recommended on a 2,000-calorie diet.
Below are some nutrition facts for a medium apple:
- Calories: 95.
- Carbs: 25 grams.
- Fiber: 4 grams.
- Vitamin C: 14% of the RDI.
- Potassium: 6% of the RDI.
- Vitamin K: 5% of the RDI.
- Manganese, copper and vitamins A, E, B1, B2 and B6: Under 4% of the RDI.
Apples are also a rich source of polyphenols. While nutrition labels don't list these plant compounds, they are likely responsible for many of the health benefits.
To get the most out of apples, keep the skin on. It contains half of the fiber content and many of the polyphenols.
2. Apples May Be Good for Weight Loss
Apples are high in fiber and water — two qualities that make them filling.
In one study, participants who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice or no apple products.
In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn't (1).
In another study, 50 overweight women added either apples or oat cookies to their diets for 10 weeks. Each item had a similar calorie and fiber content. Those who ate apples lost an average of 2 lbs (1 kg) and ate fewer calories overall (2).
Researchers think that apples are more filling because they are less energy-dense, yet still deliver fiber and volume.
Furthermore, some natural compounds in them may promote weight loss.
A study of obese mice found those given a supplement of ground apples and apple juice concentrate lost more weight and had lower levels of "bad" LDL cholesterol, triglycerides and total cholesterol than the control group (3).
3. Apples May Be Good for Your Heart
Apples have been linked to a lower risk of heart disease (4).
One reason may be that apples contain soluble fiber, which is the kind that can help lower your blood cholesterol levels.
They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.
One of these polyphenols is a flavonoid called epicatechin, which may lower blood pressure.
An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke (5).
Flavonoids can help prevent heart disease by lowering blood pressure, reducing LDL oxidation and acting as antioxidants (6).
Another study compared the effects of eating an apple a day to taking statins, which are a class of drugs known to lower cholesterol. It estimated that apples would be almost as effective at reducing death from heart disease as statins (7).
However, this was not a controlled trial, so take the findings with a grain of salt.
Another study linked consuming white-fleshed fruits and vegetables, such as apples and pears, to a reduced risk of stroke. For every 25 grams (about 1/5 cup of apple slices) consumed, the risk of stroke decreased by 9% (8).
4. They're Linked to a Lower Risk of Diabetes
Several studies have linked eating apples to a lower risk of type 2 diabetes (9).
In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples a week had a similarly protective effect (10).
It's possible that the polyphenols in apples help prevent tissue damage to beta cells in the pancreas. Beta cells produce insulin in the body and are often damaged in people with type 2 diabetes