The benefits of apples are mainly due to their powerful antioxidants, vitamins, minerals, and dietary fibers. Consuming apples can reduce the risk of chronic diseases of the heart, brain, gastrointestinal system, bones, and eyes.
This article discusses the benefits of apples, their nutritional profile, and the recommended dosage.
Why should we eat apples? What do they contain?
This fruit is rich in carbohydrates, fiber, vitamins, and phytochemicals. Polyphenols have excellent antioxidant capacity.
According to research and medical literature, apples are among the foods that show strong direct associations with reduced mortality. In fact, the National Research Council recommends at least 5 servings of fruits and vegetables per day, with apples being one of them.
Apples predominantly contain pectin and quercetin. Pectin is a type of soluble fiber that can help with digestion. Quercetin is a flavonoid that has antioxidant and anti-inflammatory effects.
All these reasons are behind the famous proverb: An apple a day keeps the doctor away.
What are the health benefits of apples?
These crunchy fruits have powerful anti-aging effects. They can prevent age-related memory loss, skin problems, and hair loss. Consuming them in appropriate daily quantities can reduce the risk of cancer.
1. May protect your heart
Several studies link high flavonoid intake with a reduced risk of cardiovascular diseases by about 35%, especially in women. Finnish research shows a similar relationship between thrombotic stroke and apple consumption.
According to studies, the active ingredients in the skin and fruit have a cholesterol-lowering effect.
They protect the heart and blood vessels from damage caused by free radicals, which trigger most cardiovascular diseases. However, a significant amount of evidence indicates mixed results of apple consumption and heart health. Some researchers argue that the data is statistically insignificant.
2. May maintain brain health
The polyphenols in apples may protect the brain from neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and age-related memory loss. Laboratory studies from Cornell University suggest that quercetin and phenolic acids are primarily involved in this property.
Apple juice concentrate corrects folate deficiency, which could cause age-related neurodegeneration. It reduces the accumulation of proteins (such as beta-amyloid) that trigger Alzheimer’s disease.
It also eliminates free radicals, thus slowing cognitive decline. The extract maintains the level of the neurotransmitter acetylcholine, which is low in deficient subjects and in the elderly.
3. May reduce acne and treat aging skin
Flavonoids such as phlorizin, apigenin, silmarin, and genistein are naturally found in fruits like apples, cherries, and pears. Phlorizin has been extensively studied for its anti-aging effects on the skin.
Apigenin, genistein, and other polyphenols protect the skin from sun damage and inflammation induced by UV rays and dark/white spots. They also control sebum secretion and can help manage acne.
A cup of raw apple slices (with skin) contains about 5 mg of vitamin C. This vitamin rejuvenates the skin with its antioxidant effects. Therefore, using apples rich in vitamin C both topically and orally hydrates the skin and may prevent skin cancers.
4. May aid in weight loss
A cup of apple slices (with skin) contains 2.6 g of dietary fiber. Fiber slows digestion, inducing a feeling of fullness. According to studies, consuming more fiber-rich foods, such as apples, is associated with a reduced weight gain over time.
Moreover, the glycemic index of raw apples and apple juice is approximately 36 and 41, respectively. Both foods produce smaller and lower increases in blood sugar levels. This can reduce hunger and prevent overeating. Thus, weight gain could be kept under control.
5. Prevents diabetes
An epidemiological study on approximately 38,000 women over a period of 9 years showed a positive relationship between apple consumption and type 2 diabetes. Those who ate 1-2 apples a day had a 28% lower risk of type 2 diabetes compared to those who did not eat any.
The flavonoids in apples may be responsible for this, considering their antioxidant effects. These active ingredients protect pancreatic cells from damage.
6. May promote digestion and intestinal health
Apples are rich in polyphenols, carbohydrates, and fiber. A large portion of the polyphenols and fiber reaches the colon directly. They are fermented by good intestinal bacteria that survive on the energy derived.
The insoluble fibers in apples, especially pectin and hemicellulose, are transformed into short-chain fatty acids (SCFA). SCFAs, in turn, promote the growth of intestinal microbes. They also maintain the ratio between the two important classes of intestinal bacteria, Firmicutes and Bacteroidetes.
7. Have anti-inflammatory properties
Chronic inflammation is linked to diabetes, cardiovascular diseases, irritable bowel diseases (IBD), Alzheimer’s, arthritis, asthma, Crohn’s disease, etc. You can control the severity of such inflammatory diseases by adding apples to your diet.
Raw, unpeeled apples contain polyphenols that inhibit the production of pro-inflammatory compounds. Apple juice may have flavonoid derivatives such as procyanidin and phloretin. These active molecules can reduce the expression of genes responsible for inflammation.
8. May improve eye health and vision
Vitamins A, C, and quercetin protect the eyes from age-related degeneration and other eye infections. Carotenoids such as lutein and zeaxanthin are vital for color detection in the retina. They are also powerful antioxidants.
Red apples with skin are abundant in almost all these micronutrients. They contain 15 g/100 g of lutein, 18 g/100 g of beta-carotene, 54 IU/100 g of vitamin A, and 4.6 mg/100 g of vitamin C. Studies have demonstrated the therapeutic effects of these fruits on eye conditions such as cataracts and macular degeneration in the elderly.
9. Beneficial for bones and teeth
Apples are great sources of minerals. They contain boron, potassium, calcium, and quite good amounts of zinc, all of which are necessary for bone health.
Pears, apples, prunes, berries, etc., should be a mandatory addition to the diet of women in postmenopause (and men of age). The antioxidants in these fruits can prevent/delay osteoarthritis, osteoporosis, and other bone diseases.
While sugary apple juice may contribute to the development of dental cavities, fresh apples are less likely to cause such problems. These fibrous fruits increase saliva production and neutralize the acidic environment in the mouth. Chewing them also reduces cavities.
10. May reduce cancer risk
Clinical studies suggest that apples reduce cancer risk. Regular consumption of apples may lower the risk of lung, colorectal, and gastrointestinal cancers. Some animal studies demonstrate the anticancer effect of this fruit on cancer cells.
The flavonoids in apples have the second highest level of antioxidant power among all fruits. Their skins have a stronger antioxidant capacity than the pulp.
These antioxidants eliminate free radicals that damage healthy cells and DNA. They also stop the production of these reactive/toxic substances. Therefore, the incidence of tumors in subjects was reduced by 17% when they consumed at least one apple a day for over 24 weeks.
What to do about pesticides on apple skins?
You can follow these tips to get rid of pesticides from apples:
When washing, scrub the surface of the fruit with a clean food-grade brush.
Do not use detergents or soaps. Washing is primarily meant to kill bacteria.
Baking soda can be used. Soak the apple in a solution of 1 tablespoon of baking soda and 2 cups of water for 10-15 minutes. Rinse well. Dry the fruit with a towel.
You can do this with a larger batch of apples before storing them.
