As the proverb goes: “An apple a day keeps the doctor away.” Modern research has also confirmed that eating apples helps prevent diseases, including diabetes, cardiovascular disease, asthma, diabetes, and several types of cancer. The nutritional content of different varieties varies greatly, and some common ways of eating them will significantly reduce their benefits.
In addition to being rich in a variety of vitamins, minerals, pectin, and trace elements, apples are also rich in polyphenols such as flavanols, hydroxycinnamic acid, flavonols, anthocyanins, proanthocyanidins, epicatechin, and quercetin. These phytochemicals offer health benefits that are different from other fruits.
Apples’ health benefits come primarily from their polyphenolic plant compounds. The polyphenolic compounds are the essence of apple nutrition. The polyphenol content in apple skin is much higher than in the pulp, so eating it with the skin is best.
9 health benefits of consuming apples
1. Contain a large amount of polyphenols and antioxidants
Many chronic diseases are related to oxidative stress, including diabetes, obesity, cancer, hypertension, cardiovascular disease, and chronic inflammation. The large amounts of polyphenols in apples have strong antioxidant properties and can reduce the damage to health caused by oxidative stress.
2. Can help to lower cholesterol and prevent cardiovascular disease
Research shows that apple plant compounds, combined with pectin, help protect the heart and blood vessels from free radical damage and have cholesterol-lowering effects.
The study found that Finnish women who consumed more than 71 grams of apples daily had a 43 percent lower mortality rate from coronary heart disease than women who did not eat any. In contrast, men who consumed more than 54 grams daily had a 19 percent lower mortality rate from coronary heart disease than men who did not eat any.
3. Helps prevent cancer and the spread of cancer cells
The polyphenols, flavonoids, phloretin, apple anthocyanins, other plant compounds, and fiber in apples have antioxidant effects. They can protect the cell’s DNA from oxidative damage, a precursor to cancer.
Studies have found that these phytochemicals can prevent the growth of new cancer cells and the spread of existing cancer cells in some types of cancer, such as colorectal, breast, prostate, cervical, lung, esophageal, stomach, and blood cancers.
4. Can help with type 2 diabetes
The antioxidant effects of flavonoids in apples may protect cells in the pancreas from damage. The pancreas is responsible for secreting insulin in response to excess sugar in the blood.
Results from an extensive study of more than 38,000 women over nearly nine years suggest that eating apples may reduce the risk of type 2 diabetes. Compared with people who didn’t eat them, those who ate one or more apples daily were 28 percent less likely to develop type 2 diabetes. Researchers believe that the fruit’s catechins and other polyphenols contribute to this effect.
5. Helps with weight loss
The apple fiber can delay digestion and increase the feeling of fullness. A 24-year study of over 130,000 people found that consuming more low glycemic index (GI) fiber-rich fruits, apples and pears in particular, showed the slightest weight gain over time. Eating such low glycemic index foods can reduce hunger and prevent overeating.
6. Can protect the gastrointestinal tract
Apple proanthocyanidins and apple pectin can interact with the gut microbiota, adjust the composition of intestinal flora, increase good bacteria, reduce harmful bacteria, and promote intestinal health. The carotenoids in apple peels can fight Helicobacter pylori and prevent gastric ulcers.
7. Help improve osteoporosis
Studies have found that eating apples can reduce calcium loss, and the unique flavonoid compound phloridzin and trace element boron in apples can help improve bone density and reduce the probability of osteoporosis in menopausal women.
8. Can help fight depression and dementia
An Italian study found that apples have a neuroprotective mechanism that can prevent the reduction of the neurotransmitter acetylcholine, inhibit the expression of presenilin-1, and weaken the neurotoxicity of the amyloid beta peptide. The amyloid beta peptide is a hallmark of Alzheimer’s disease. In addition, apples can also improve anxiety and fight depression.
9. Helps to prevent asthma, COPD, bronchitis and emphysema
Results from an extensive European survey show that people who eat more apples have younger lungs and a lower risk of chronic obstructive pulmonary disease, or COPD. A British study also found that eating 2 to 6 apples a week can reduce the probability of asthma attacks; drinking concentrated apple juice can reduce the frequency of wheezing in children. Eating apples during pregnancy can significantly reduce the likelihood of children who have asthma.
In summary
Like any other food, apples are not a magic bullet for health. But including them regularly in your diet and other fruits and vegetables may allow you to reap many health benefits.
