10 (or more!) Benefits of Eating Apples
An apple a day keeps the doctor away. This old proverb gives proof that apples are one of the most nutritious and healthy fruits along with plenty of science-backed benefits. If you are wondering what are the health benefits of apples and how many apples you can eat daily, the following information can be helpful.
The nutritional value of apples
According to MNT-news, a fruit apple can be called a “nutritional powerhouse”. Apple vitamins and nutrients are essential for a healthy life. They include:
- B-vitamins (like thiamin, vitamin B6, and riboflavin) – these vitamins are responsible for the normal functioning of red blood cells and nervous system;
- Vitamin C works as a natural antioxidant that can block the damage triggered by free radicals. Vitamin C may also boost the body’s resistance to viruses, infections, and bacteria;
- Dietary fiber – can help in preventing certain diseases and the accumulation of “bad” cholesterol” in the bloodstream, according to the British National Health Service;
- Phytonutrients – these nutrients in apples can be helpful in protecting the body from the effects of free radicals.
One medium-sized apple weighs about 150 grams and contains 95 calories, 25 grams of carbs, 4 grams of fiber, 14% of the recommended daily intake (RDI) of Vitamin C, Vitamin K – 5% of the RDI, potassium – 6% of the RDI, Vitamins A,E, B1, B2, B6, copper and manganese – less than 4% of the RDI.
10 science-backed benefits of apple
- Apples can be a good choice for a healthy diet
If you are going to stick to the “2000-calorie” diet, consider eating 2 cups of organic apples daily. Keep in mind that a medium-sized apple is equal to 1.5 cups.
- The vitamins in apple may protect you against the side effects of certain drugs
Popular painkillers like Aspirin and Ibuprofen belong to the class of non-steroidal anti-inflammatory drugs (NSAIDs). In addition to reducing painful sensations, NSAIDs may cause damage to the stomach lining leading to serious gastric problems. A recent study claims that freeze-dried apple extract containing chlorogenic acid and catechin can help protect the stomach lining from the negative effects caused by the NSAIDs.
- Apples can lower the risk of heart diseases
One of the most important of apple’s health benefits is that these fruits may protect you from heart disorders thanks to the high level of soluble fiber and polyphenols with powerful antioxidant effects. The fiber can lower the levels of “bad” cholesterol while polyphenols can reduce high blood pressure.
- Apples may prevent cancer
A few studies have demonstrated the connection between the daily consumption of apples and a lower risk of getting cancer. This effect may be achieved thanks to the content of different antioxidant and anti-inflammatory components in organic apples.
- Apples can decrease the risk of diabetes
Thanks to the high polyphenol content capable of preventing the tissue damage in the pancreas gland, apples may reduce the risk of type 2 diabetes.
- Apples can promote the growth of good gut flora
Pectin in apples may act as a prebiotic causing the production of good bacteria in the gut. These healthy bacteria can protect your body from obesity, heart disease, and type 2 diabetes.
- Apples can positively affect the bone growth
- Apples can beat asthma
Apples may protect those affected by asthma lungs from oxidative damage. A huge study involving more than 68,000 women with asthma who ate apples throughout the day showed that eating one large apple daily may decrease the chance of getting severe asthma by 10%.
- Apple can help to protect you from memory loss and Alzheimer’s disease in old age
Some animal studies claim that fresh apple juice may reduce the amount of harmful reactive oxygen species (ROS) in the brain tissues and reduce problems with memory in the elderly.
- Apple cider vinegar may work as an ultimate natural remedy
Apple cider vinegar is made by crushing fresh apples and squeezing their juice into barrels. Healthy bacteria and yeast are added and the mixture is fermented. The health benefits of apple cider vinegar include lower risks of getting type 2 diabetes, decreased cholesterol levels, stimulation of weight loss, reduction of acne, body odor, and prevention of constipation.
Green apples: benefits for your beauty
According to the website CalorieBee.Com, green apples are more nutritious than red ones. One green apple a day may also help to restore your natural beauty:
- Thanks to the high levels of Vitamins A, B, C, and E green apples can be helpful in the natural whitening of skin and making them look fresh and glowing;
- Daily consumption of green apples may help control skin diseases like acne and rash;
- Green apples may also purify blood and make you look less tired;
- The vitamins in green apples may keep the gums healthy and the teeth clean.
Apples: food and serving tips
- The apple skin contains about a half of all fiber content and most of the polyphenols found in apples. Even if you decide to eat baked apples, consider keeping the skin on.
- Before eating, an apple should be washed in clean running water. Washing is necessary to remove the possible surface dust or insecticide/fungicide sprays.
- To prevent the brown color on sliced apples caused by the exposure to air and the iron conversion from ferrous oxide to ferric oxide, you may rinse the slices in water with a few drops of fresh lemon.
- According to some studies, the best time to sip apple cider drink or fresh juice is during dinner.
- Apples can be used for cooking fruit salads, smoothies, jams, and pies.
Apples: possible risks
According to WebMD, eating apples does not cause serious side effects. However, it is preferable to consume organic apples free from heavily pesticide-contaminated sprays.
Before eating an apple, consider taking all tiny bitter seeds in its center. These seeds contain a small amount cyanide – a potentially dangerous poison.
According to a study done at the King’s Dental Institute, apples are acidic and, if you eat too many of them, you may damage your teeth faster than from drinking carbonated drinks. Eating apples throughout a day can be damaging for teeth, so consider consuming them at mealtimes with other foods or drinks.