Did you know that apples and bananas are the most consumed fruits in the world? While berries usually receive most of the credit when it comes to providing antioxidants, the nutrition of apples ranks second.
With a diverse family of phytonutrients, including polyphenols and carotenoids, present in the flesh and skin of the apple, studies have associated their consumption with a reduced risk of many conditions.
For example, the health benefits associated with apples include protection against constipation, type 2 diabetes, breast cancer, and high cholesterol, as well as assistance in weight management. Being one of the best fiber-rich foods, especially the type called pectin, they can help improve digestion.
Apples are the fruit of the tree known as Malus domestica. Today, many different varieties are cultivated worldwide, but they first appeared in Asia thousands of years ago. In fact, they are considered to be one of the earliest trees cultivated by humans!
They are a good source of fiber, especially a soluble gel-forming polysaccharide called pectin, which binds to cholesterol in the gastrointestinal tract and slows glucose absorption. They also provide a surprising amount of antioxidants.
Nutritional Information:
How many calories are in an apple? How many carbohydrates does an apple have? A medium apple (approximately 182 grams) has approximately:
94.6 calories
25.1 grams of carbohydrates
0.5 grams of protein
0.3 grams of fat
4.4 grams of fiber
8.4 milligrams of vitamin C (14% DV)
195 milligrams of potassium (6% DV)
4 micrograms of vitamin K (5% DV)
0.1 milligrams of vitamin B6 (4% DV)
0.11 milligrams of manganese (3% DV)
It also contains small amounts of vitamin A, vitamin E, niacin, folic acid, pantothenic acid, choline, betaine, calcium, iron, magnesium, and phosphorus.
What are the benefits of consuming apples, according to recent research?
1. Great source of antioxidants that fight cancer
Apples are a food rich in antioxidants and a very important source of flavonoids.
Apples rank second after berries for the total concentration of phenolic compounds. Research shows that the beneficial antioxidants found in apples include:
quercetin
catechin
phloridzin
chlorogenic acid
Due to these special compounds, apples do more than just combat free radicals. They also have anti-proliferative effects and beneficial cellular signaling.
In studies, anti-inflammatory foods like apples are linked to the prevention of certain types of cancer, including prostate cancer and breast cancer, due to their quercetin content. Other evidence suggests that certain protective phytochemicals in apple skin may help inhibit the reproduction of cancer cells in the colon.
When researchers studied the antioxidant capacity of pears and apples, they found that diets including fruit peels had significantly higher levels of healthy fatty acids (higher lipid levels in plasma) and antioxidant activity than diets that discarded the peels and only consumed the fruit flesh.
2. Helps prevent inflammation
It is known that the phytochemicals found in colorful fruits, including phenolic compounds, flavonoids, and carotenoids, reduce the risk of many chronic diseases. This is because phytonutrients keep arteries clean, lower inflammatory responses, and prevent high levels of oxidative stress.
Among other fruits, apples are part of the anti-inflammatory diet known as the DASH diet (Dietary Approaches to Stop Hypertension), which is known to help improve cardiovascular function and provide other benefits.
Research from California State University suggests that antioxidant-rich foods are associated with improved outcomes related to normal aging cognitive decline, type 2 diabetes, weight management, bone health, lung function, and gastrointestinal protection.
3. Fights heart disease
Many studies show that people who consume more fresh plant foods rich in antioxidants experience less inflammation and, therefore, have a reduced risk of cardiovascular diseases.
The specific type of fiber found in apples, pectin, is known to be particularly beneficial for naturally lowering cholesterol levels. Research suggests that the interactions between fiber and polyphenols in apples play an important role in heart health markers.
4. Rich in fiber
Consuming an apple is an excellent way to ensure you cover the base of 25-30 grams per day. The fiber found in apples helps you feel full and expands in the intestines, taking up volume.
It is also important for detoxification and supporting the digestive system, as pectin regulates the body’s use of sugars and cholesterol.
5. Improves digestive health
It has been shown that fibers and polyphenols fight digestive issues such as irritable bowel syndrome (IBS) and even cancers of the digestive system.
Higher fruit intake is correlated with better overall digestive health, especially of the colon, stomach, and urinary bladder, as the nutrients in fruits can positively impact the gut microbiota, contributing to healthy digestion and immune responses. The phytonutrients found in apples also protect the digestive organs from oxidative stress, alkalinize the body, and balance pH levels.
When it comes to natural relief from constipation, the pectin in apples is considered a natural diuretic. It has mild laxative effects, helping to combat bloating and water retention.
6. Good source of vitamin C
A medium apple provides about 14% of your daily vitamin C. Vitamin C is considered a powerful antioxidant, important for skin, eye, immune system, and brain health.
Like other antioxidants obtained from fresh fruits and vegetables, vitamin C fights free radical damage and helps protect DNA and cells from mutations and malformations.
Research shows that vitamin C is crucial for maintaining a healthy metabolism and repairing tissues, especially in the eyes and skin. Foods rich in vitamin C, such as apples, have natural anti-aging effects as they promote skin cell renewal, help heal wounds or bruises, protect against infections and harmful bacteria, and also block damage caused by UV light exposure.
7. Can help you manage weight
Many studies have shown that a higher intake of fruits and vegetables, including apples, is associated with protection against obesity and weight gain. While apples provide a high level of important nutrients and antioxidants, they are low in calories, as a large percentage of their volume is made up of water and fiber.
Because they have a good amount of dietary fiber, which contains zero digestible calories and is useful for maintaining healthy blood sugar levels, apples can satisfy your sweet cravings.
8. May help combat diabetes
Wondering if the sugar in fruit is bad for you? Researchers from the Centers for Disease Control and Prevention found that daily consumption of five or more servings of combined fruits and vegetables significantly reduces the risk of developing diabetes in adults.
It is known that certain flavonoids present in apples improve insulin sensitivity. This is essential for preventing both diabetes and long-term weight gain. Other antioxidants and fibers found in apples also play a role in their anti-diabetic effects.
Apples are considered a low glycemic index fruit. Compared to refined carbohydrates or sweetened products, they have the ability to release sugar into the bloodstream at a slower rate, supporting normal insulin production.
9. Helps combat asthma symptoms
Interestingly, apples have been shown to act as natural remedies for asthma. In fact, they are associated with overall lung health and a reduced risk of bronchial hypersensitivity.
In a study published in the American Journal of Clinical Nutrition involving 1,600 adults in Australia, the consumption of apples and pears was associated with a lower risk of asthma and a decrease in bronchial hypersensitivity.
10. A great source of boron
Here’s a lesser-known fact about apples: they are one of the best natural sources of boron. Boron is an important mineral for building strong bones and preventing osteoporosis.
The benefits of boron include the development of sex hormones, increased muscle mass, and support for brain function. Some evidence suggests that low boron intake may be associated with fatigue, arthritis, and mood swings.
