Apples, the most widely consumed fruit globally, are not only readily available and versatile but also offer a wealth of health benefits. From sweet to tart, and tender to crisp, apples are available year-round, making them a budget-friendly choice, especially during fall and winter.
Nutritional Powerhouse: Apples and Their Health Benefits
Apples are considered nutrient-dense fruits, providing a lot of nutrients per serving. They are a rich source of fiber, water, and polyphenols, an important group of antioxidants. To maximize the benefits, it's best to eat apples with the skin on, as it contains half of the fruit's fiber and most of its polyphenols. These substances reduce inflammation, aid in digestion, and provide protection against cancers such as colorectal, lung, and some forms of breast cancer.
Dried Apples and Weight Management
Apples are high in fiber and water, which makes them filling. In one study, eating whole apples increased fullness more than consuming equal amounts of apple juice. This may happen because whole apples reduce gastric emptying - the rate at which your stomach empties. Some 2019 research suggests that apple intake may lower Body Mass Index (BMI). A high BMI is a weight-related risk factor for heart disease. A 2018 study also indicated that apple polyphenols may also have anti-obesity effects. However, a 2021 trial found that 44 participants who ate 3 whole apples for 6 weeks did not show changes in BMI or other CVD risk markers. This study also did not show any weight loss. Due to the mixed research, more studies are needed to determine the effect of apples on weight. Fiber aids in weight loss by slowing digestion, reduces constipation by providing bulk and promotes gut health.
A Study on Overweight Children
One study examined whether consuming dried apple as a snack is a practical solution for weight loss and improves body composition and metabolic markers in overweight and obese children. Thirty-eight overweight or obese children aged 10 to 16 years were randomly assigned to one of two groups consuming twice daily 120 kcal serving per day of either dried apple or a control snack (muffin) for 8 weeks. Body weight, height, waist circumference, and body composition were determined during an initial visit and after 8 weeks of intervention. Blood samples were collected to measure serum concentrations of blood lipids, glucose, insulin, proinsulin, total adiponectin, and C-reactive protein, as well as total antioxidant capacity and activity of glutathione peroxidase. Body weight increased in the muffin group (P = .01). BodPod and dual-energy X-ray absorptiometry showed that fat-free mass increased (P < .05) only in the muffin group. High-density lipoprotein cholesterol concentration increased (P = .04) after the 8-week treatment within the apple group. Overall, minor differences were detected in growing children who consumed snacks of either dried apples or muffins with similar macronutrient profiles for 8 weeks.
Apples and Chronic Disease Prevention
Apples may lower your chance of developing cancer, diabetes, and heart disease. Research says apples may also help you lose weight while improving your gut and brain health. Consumption of fruits reduces the risk of chronic diseases such as cardiovascular disease.
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Heart Health
Apples have been linked to a lower chance of heart disease. Research has found that eating 100 to 150 g/d of whole apples is associated with a lower chance of heart disease and risk factors such as high blood pressure. It reduces the risk for heart disease by lowering cholesterol levels and blood pressure. Another reason may be that they offer polyphenols. Some of these may help lower blood pressure. Studies have also linked high intakes of flavonoids with a lower chance of stroke.
Diabetes Prevention
Eating apples may also reduce your chances of type 2 diabetes. A 2019 review suggested that eating apples could decrease the risk of type 2 diabetes. However, if you have diabetes, it’s important to make sure your blood sugar levels do not get too high.
Gut Health
Apples contain pectin, a type of fiber that acts as a prebiotic in your gut microbiome, and a healthy gut is often key to better health. Pectin, which acts as a prebiotic "food" for growing good bacteria. Since dietary fiber cannot be digested, pectin reaches your colon intact, promoting the growth of good bacteria. It especially improves the ratio of Bacteroidetes to Firmicutes, the two main types of bacteria in your gut. New research suggests that, by beneficially altering your gut microbiota, apples may help protect against chronic diseases like obesity, type 2 diabetes, heart disease, and cancer.
Cancer Prevention
Research suggests apple polyphenols can help prevent cancerous cells from multiplying. A 2021 review suggests that in vivo and in vitro studies support the effect of apples on preventing cancer. However, clinical studies are needed to confirm this. Further research can also determine the bioavailability of apples in humans.
Apples and Mental Health
Eating more vegetables and fruits like apples may help your mental health, according to a 2020 review. That said, the study found this benefit kicks in if you eat at least 5 servings of fruit and vegetables daily, consistent with the recommendations of the American Dietary Guidelines for daily fruit and vegetable intake. In addition, a 2019 British study found that adolescents who consume fewer vegetables and fruit in their diet tend to have poorer mental health.
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Apples and Digestion
Multiple studies have also suggested that eating apples can help your body digest food better, which may be helpful with constipation. But the extent of the effect may depend on the type of apple you’re eating.
Incorporating Apples into Your Diet
From sweet red varieties, like Red Delicious, Fuji, or Gala, to tangy green ones, like Granny Smith, there is an apple for everyone. They’re commonly used in recipes like pies, cookies, muffins, jam, salads, oatmeal, or smoothies. They also make a great snack or wedged and smeared with nut butter.
Tips for Enjoying Apples
The serving size for fresh apples is one cup or one small apple. Here's a recipe to incorporate apples into your diet:
Apple Rice Salad
Ingredients:
- 3 cups of water
- 1 cup of rice
- Dried cranberries
- Oil
- Vinegar
- Sugar
- Apples
Instructions:
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- In a medium saucepan, bring 3 cups of water to a boil. Add the rice. Reduce heat and cover. Keep adding water as needed to keep the rice from drying out. Simmer until the rice is tender, about 45 to 60 minutes.
- Pour through a fine-mesh strainer to drain. Return the rice to the saucepan and stir in the dried cranberries.
- In a small bowl, whisk together the oil, vinegar, and sugar. Dice the apples.
- In a large bowl, combine the rice and apples. Add the oil mixture and toss to coat evenly.
- Serve warm or cold.
Additional Benefits of Apples
Apple skin is rich in the antioxidant quercetin, which can help regulate your immune system and reduce inflammation. Quercetin, which protects your brain from oxidative stress, stops harmful bacteria from growing in your gut and strengthens your immune system. Theoretically, this could make apples effective against the late phases of bronchial asthma responses. Still, more human research is needed on the topic.
Choosing and Storing Apples
Typically, there are 2-4 apples per pound. Buy firm, well-colored apples with smooth skin free from bruises and gouges. Dry, tan-brown spots on the skin are called scald and don't affect the flavor.
Frequently Asked Questions
How many apples should I eat a day?
There isn’t a specific number of apples that are best to eat daily. The American Guidelines for Nutrition recommend about five servings of fruit and vegetables a day, split evenly between fruit and vegetables. One small 2019 study found that people who eat 1 to 2 apples daily had health benefits, such as reduced cholesterol and CVD risk markers. However, more research is still needed to confirm these findings.
Are apples good for me?
Apples are an incredibly nutritious fruit that offers multiple health benefits, so eating at least one apple daily will certainly benefit your health. They’re rich in fiber and antioxidants.