Health benefits of apples. People throughout the world love apples. Around 100 million tons of apples are grown every year because they are suitable for your health. People have long believed that apples are one of the healthiest foods, as they are crunchy, come in many colors, and range from sweet to sour.
You might have heard the saying, “An apple a day keeps the doctor away.” “Eat an apple before bed and you’ll keep the doctor from making his bread,” claimed a Welsh proverb in 1866. This phrase is a joke about that. But is there scientific evidence to support the claim that apples are good for our health?
What Makes Apples a Nutritional Powerhouse?
Apples are rich in essential nutrients and beneficial plant compounds that support your health. Flavanols and polyphenols are two types of phytochemicals that play a crucial role in their appeal. Studies have shown that these substances can help individuals maintain their weight and reduce their risk of heart disease.
Some of these molecules are anthocyanins, which give some apples their distinctive red color, and phloridzin, which may help maintain stable blood sugar levels. Another essential vitamin is pectin. It is a type of soluble fiber that lowers “bad” LDL cholesterol and slows down the absorption of sugar and fat, which helps keep blood sugar levels steady.
Scientific reviews back up these claims. A research of five trials from 2017 indicated that eating apples regularly cuts the risk of type 2 diabetes by 18%. A review of 18 papers from 2022 revealed that eating apples and drinking apple juice every day for at least a week may help lower cholesterol levels.
Apples and Disease: What the Research Says
Eating a diet rich in plant-based foods can lower your risk of cancer by up to 40%. This is mainly due to the bioactive compounds found in foods like apples. Some studies even show that eating apples may reduce the risk of certain types of cancer.
According to Janet Colson, a nutrition professor at Middle Tennessee State University, apples don’t have a lot of vitamin C, calcium, or iron. Still, they do have a lot of other healthful compounds that are helpful for you in the long run.
Flavia Guzzo, an associate professor of plant biology at the University of Verona, notes that many fruits contain polyphenols, which are potent antioxidants. Apples, on the other hand, are different. These antioxidants prevent free radicals from causing inflammation and exacerbating chronic diseases, including cancer and heart disease.
Some experts even claim that apples are the second most powerful fruit in terms of antioxidants. This is partly because they contain phloridzin, a polyphenol that is not found in many other fruits. Studies have linked phenolic compounds, found in apples, to a lower risk of obesity, asthma, cancer, heart disease, and diabetes.
Accessibility: Why Apple Stands Out
Apple’s health benefits are beneficial for your health and are also readily available, affordable, and have a long shelf life. Apples are a fruit that is easy to incorporate into your daily diet because they are suitable for your health. This is especially true in areas where fresh fruits and vegetables are scarce.
Colson strengthens this case by stating that apples were a typical food even before the introduction of freezers. “They could stay in cellars for a long time and not get moldy easily,” she says. Apples are an excellent food to consume daily because they are readily available and rich in nutrients.
Do Apples Keep the Doctor Away?
A 2015 study examined this concept, utilizing data from approximately 9,000 individuals. Initially, people who ate apples were less likely to visit the doctor than those who didn’t. However, this effect disappeared when other factors, such as the level of education someone had or whether they smoked, were taken into account.
Matthew Davis, the leading researcher from the Dartmouth Geisel School of Medicine, claimed that not all medical visits are for illness. Many people visit the doctor for regular checkups and preventive care, making it challenging to see how eating apples can lead to fewer doctor visits.
The study did show something unexpected, though: persons who ate apples every day were far less likely to need prescription medicines, even when their socioeconomic level was taken into account. What is the end? You could remark, “An apple a day keeps the pharmacist away.”
How Many Apples a Day Make a Difference?
Other studies suggest that consuming more than one apple a day may be necessary to improve your health significantly. For instance, a 2020 study that examined 40 individuals with slightly elevated cholesterol levels found that those who consumed two apples daily had significantly lower cholesterol levels than those who drank an apple-flavored beverage. Another study showed that overweight women who ate three apples a day lost weight in a statistically significant manner. Even though these studies only looked at a small number of people, they support the premise that eating more apples may be suitable for your health.
Best Practices for Maximum Benefit
To save the most nutrients, avoid peeling apples. The skin contains many beneficial compounds, including polyphenols. Guzzo argues that older types of apples usually have more polyphenols than modern ones.
Breeders usually prioritize size, sweetness, and shelf life over the nutritional value of the food, which can weaken the health benefits. That said, both red and green apples have healthful polyphenols, so it doesn’t matter what hue of apple you consume.
Final Thoughts
Eating apples alone won’t make you never have to go to the doctor again, but they can help you stay healthy in the long run. Eating them regularly may help lower cholesterol, control blood sugar levels, and aid in weight loss, all without requiring significant adjustments to your diet.
FAQs
1. Do apples keep the doctor away?
While a 2015 study found that daily apple-eaters didn’t visit doctors less often, they were significantly less likely to need prescription medications. So “an apple a day keeps the pharmacist away” might be more accurate.
2. How many apples should I eat daily for health benefits?
Studies suggest more than one apple may be needed for measurable improvements. Research indicates that consuming two apples daily can help reduce cholesterol levels, while eating three apples may contribute to weight loss in overweight women.
3. Should I peel my apples before eating them?
No, keep the skin on for maximum nutrition. Many beneficial compounds, especially polyphenols, are concentrated in the apple skin rather than the flesh.
4. What makes apples so healthy?
Apples contain powerful phytochemicals like flavonols, polyphenols, and pectin fiber. These compounds help reduce cholesterol, regulate blood sugar levels, and provide antioxidants that combat inflammation and chronic disease.
5. Are certain types of apples healthier than others?
Ancient apple varieties tend to have higher polyphenol content than modern ones, as breeders often prioritize sweetness over nutrition. However, both red and green apples contain beneficial compounds, so color doesn’t matter much.
