Eating healthy doesn't have to be difficult, especially when you can easily incorporate a popular and nutritious fruit like apples into your daily diet. Apples are known to help prevent chronic diseases and support overall health, making them a great choice for anyone looking to improve their well-being.
Apples are a great source of fiber, which sets them apart from other fruits. Additionally, apples are full of vitamins, minerals, and other beneficial compounds that contribute to weight management, heart and brain health, and dental health.
Whether you enjoy the tang of a Granny Smith or the sweetness of a Honeycrisp, read on to discover the numerous health benefits of apples. And if you're looking for more healthy eating tips, check out our article on the effects of eating peanut butter.
Apple Nutrition Facts One large apple contains:
- Calories: 126
- Fat: 0.6 grams
- Carbohydrates: 33.4 grams
- Fiber: 5.8 grams
- Sugar: 25.1 grams
In addition to these nutrients, apples also contain essential vitamins and compounds such as vitamin C, vitamin K, potassium, beta carotene, folate, and lutein.
How Apples Can Aid in Weight Loss
Apples are a versatile fruit that can provide numerous health benefits, including aiding in weight loss or weight management. Research published in the American Journal of Clinical Nutrition found that eating whole apples can help reduce appetite, which can lead to consuming fewer calories and better weight management.
In addition, a report from the Journal of the American College of Nutrition suggests that the polyphenols found in apples, which are natural antioxidants, may have anti-obesity effects and help with weight loss. Incorporating apples into your diet can be a simple and effective way to support your weight loss goals while also reaping the other health benefits they provide.
Apples Nay Lower the Risk of Developing Diabetes
Eating apples can offer numerous health benefits, including reducing the risk of developing type 2 diabetes, according to scientific studies. Research published in Food & Function shows that consuming apples or pears can reduce diabetes risk by up to 18%. Even consuming just one serving of an apple or pear per week was linked to a 3% reduction in risk.
In addition, plant compounds called polyphenols found in apples have been shown to provide protection against diabetes and heart disease, according to a report published in Nutrition Bulletin.
Apples Contain Quercetin, a Compound That may Promote Brain Health
Apples contain a pigment called quercetin, a type of polyphenol that is also found in various fruits and vegetables. Quercetin, aside from giving apples their vibrant color, offers a range of health benefits. Its antioxidant properties aid the body in fighting oxidative stress damage, which can help with inflammation, as well as protect against Alzheimer's disease and dementia, as per a review published in the journal Foods.
Furthermore, the same Foods review suggests that quercetin can be used for its anti-inflammatory, anticancer, and antiviral properties, and may potentially prevent cardiovascular issues.
The Heart-Healthy Benefits of Eating Apples
Incorporating apples into your diet not only provides a tasty snack, but can also lead to improved heart health. Recent research published in The American Journal of Clinical Nutrition found that individuals with mildly high cholesterol who ate two apples per day experienced a decrease in LDL, or "bad" cholesterol, and an increase in blood vessel dilation. This can lead to a reduced risk of heart disease.
Apples can Help to Lower Your Blood Pressure
Apples are not only a tasty snack, but they can also contribute to lower blood pressure. A recent study published in Scientific Reports found that foods rich in flavanols, such as apples, can aid in reducing blood pressure levels. In addition, flavanols found in apples may have other potential health benefits such as anticancer, anti-inflammatory, and antiviral properties, as stated in the journal Molecules.