With over 7,000 different varieties available worldwide, it's no surprise that the apple is the most consumed fruit worldwide. They are often used in recipes such as pies, cookies, cakes, jams, salads, oatmeal or smoothies. They can also be a great snack on their own or with nut butter. So what are the health benefits of apples that are consumed so much?
In addition to their culinary versatility and countless colors and flavors to choose from, apples are an extremely healthy fruit with many research-backed benefits.
Here are 3 impressive health benefits of apples.
1. NUTRITIVE
Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving.
One medium (200 grams) apple offers the following nutrients:
Calories: 104
Carbs: 28 grams
Fiber: 5 grams
Vitamin C: 10% of the Daily Value (DV)
Copper: 6% of DV
Potassium: 5% of the DV
Vitamin K: 4% of the DV
The same serving also provides 2-5% of the DV for vitamins E, B1, and B6.
Vitamin E acts as a fat-soluble antioxidant, vitamin B1 - also known as thiamine - is essential for growth and development, and vitamin B6 is essential for protein metabolism. Apples are also a rich source of polyphenols, an important group of antioxidants. Antioxidants are compounds that protect your cells from free radicals, that is, harmful molecules that contribute to the development of chronic conditions such as heart disease and cancer.
To get the most out of an apple, consume it with the skin, as it contains half the fiber and most of the polyphenols.
2. SUPPORTS WEIGHT LOSS
Apples are high in fiber and water. Increased feeling of fullness works as a weight loss strategy as it helps manage your appetite. This can cause you to reduce your energy intake. In one study, eating apples increased feelings of fullness for up to 4 hours longer than consuming an equal amount of applesauce or juice. Research also suggests that apple intake can significantly reduce the Body Mass Index (BMI), a weight-related risk factor for heart disease. Interestingly, apple polyphenols may also have anti-obesity effects.
3. GOOD FOR YOUR HEART
Apples have been associated with a lower risk of heart disease. One reason may be that they contain soluble fiber. This type of fiber can help lower your blood cholesterol levels. Another reason might be that they offer polyphenols. Some of these, namely the flavonoid epicatechin, can lower blood pressure.
Studies have also linked high flavonoid intake to a lower risk of stroke. In addition, flavonoids may help prevent heart disease by lowering blood pressure, reducing LDL cholesterol oxidation and reducing atherosclerosis, which is plaque buildup in your arteries.
Another study found that eating fruits like apples and pears reduces the risk of stroke. For every 1/5 cup (25 grams) of apple slices consumed per day, the risk of stroke was reduced by 9%.
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