Regularly eating an apple every day, you will receive countless health benefits such as reducing the risk of heart disease, losing weight, reducing blood fat...
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| Research shows that eating 3 apples a day will help women lose weight. |
Reduce the risk of heart disease
According to the Linus Pauling Institute, apples are loaded with heart-healthy nutrients like flavonoids — a group of phytonutrients (plant chemicals) prized for their myriad health benefits, including antioxidant and anti-inflammatory properties.
A 2020 paper published in the journal Scientific Reports found that flavanols — a type of flavonoid naturally found in apples — are linked to preventing cardiovascular disease, based on the finding that eating more flavanol-rich foods lowers blood pressure in both men and women.
According to research published by the American Heart Association, regular apple consumption is associated with a 52% lower risk of stroke.
Reduce blood fat
A study published in the American Journal of Clinical Nutrition in 2020 found that eating two apples a day helps reduce blood cholesterol levels.
Researchers believe this specific health benefit is due to a type of soluble fiber in apples called pectin, which helps speed up transit time in the colon and relieve constipation.
Additionally, soluble fiber (which can be absorbed in water) helps prevent cholesterol buildup in blood vessel walls by dissolving into a sticky gel-like substance and removing cholesterol from your body.
This reduces the occurrence of atherosclerosis, where blood flow is blocked due to plaque buildup in the artery walls.
Healthy digestion
As an excellent source of fiber, apples do a great job of helping to regulate and cleanse the digestive system. The insoluble fiber in apples promotes the movement of food through the intestines, relieving constipation.
Soluble fiber, on the other hand, slows down digestion and helps you feel full faster and longer so you don't overeat.
This explains why people who eat apples daily tend to experience fewer symptoms of diarrhea and constipation.
According to research published in Nutrients , the pectin in apples is also considered a prebiotic, another benefit for the digestive system.
Pectin supports the growth of beneficial bacteria (probiotics) in the gut, which help break down food, improve nutrient absorption, and reduce the overgrowth of harmful bacteria in the digestive tract.
Additionally, pectin may also reduce the frequency and severity of acid reflux symptoms (a condition in which stomach acid flows back into the food pipe, causing pain in the throat and chest).
Apples should be eaten with the skin on because this part of the fruit contains 1/3 of the total fiber content.
Improve gut health
Besides aiding digestion, apples also stimulate the growth of healthy bacteria in the gut.
A 2019 study published in the journal Frontiers in Microbiology compared the diversity of bacterial strains residing in organic and non-organic apples to see how they differed.
Researchers have found that a single apple alone contains 100 million bacteria, and organic apples have a more balanced and diverse bacterial community than conventional apples, which is better for gut health.
Apple pulp and seeds are hotbeds of bacteria, while Lactobacillus (a friendly bacteria often used in probiotics) is more prevalent in organic apple peels.
Therefore, you will get the best benefits by eating the whole apple, including the skin, pulp and seeds.
Research has shed light on the fact that the diverse microbiota of organic apples can improve gut health. This has a knock-on effect on your overall physical and mental health.
Specifically, the bacteria join and collaborate with the trillions of bacteria already present in the gut, supporting a range of important functions from digestion to metabolism and the immune system.
Weight loss support
A diet that includes apples every day is said to promote healthy weight loss in some people. A 2003 study published in the journal Nutrition found that eating three apples a day helped overweight women lose weight.
A 2009 study published in the journal Appetite found that people who ate an apple before a meal felt fuller and ate less food afterward, consuming an average of 200 fewer calories than those who didn't eat an apple.
Results revealed that a whole apple was more filling than applesauce or apple juice, and adding natural fiber to the juice did not increase feelings of fullness.
This led the researchers to conclude that eating fruit at the start of a meal may be an effective way to control weight loss.
Reduce the risk of diabetes
According to research published in the medical journal BMJ , apples have a low glycemic index, making them a good food choice for diabetics.
Eating a regular amount of apples can help stabilize blood sugar and energy levels, even halving the risk of diabetes.
Soluble fiber like pectin is considered another important ingredient that helps reduce the risk of diabetes, according to researchers for the American Journal of Care .
A 2016 study published in the journal Experimental and Therapeutic Medicine found that regular consumption of soluble fiber reduced insulin resistance and improved blood sugar and triglyceride levels.
Reduces inflammation in the body
The soluble fiber in apples is key to the production of a protein called interleukin-4, which has a direct anti-inflammatory effect and boosts the immune system, making you less susceptible to infection.
"Soluble fiber changes the personality of immune cells. They switch from inflammatory, angry cells to anti-inflammatory, wound-healing cells, helping us recover faster from infections," says Gregory Freund, professor at the University of Illinois College of Medicine.
Quercetin, a flavonoid found in apples, also has anti-cancer and anti-inflammatory properties, according to a 2019 study in the journal Food, Nutrition and Human Health .
Another 2016 study in nutrients explains that antioxidants help the body by reducing cell damage and fighting inflammation.
Boost immune system
The antioxidant and anti-inflammatory properties of apples are thought to play an important role in building the immune system.
Research published in Brain, Behavior and Immunity notes that a diet rich in apples may help shift immune cells from pro-inflammatory to anti-inflammatory, helping to boost overall immune health.
Apples are also known for their high vitamin C content. One apple can provide about 14% of your daily immune-boosting needs, according to Healthline .
Vitamin C can support and enhance immunity, such as by enhancing epithelial barrier function, helping the body stay well protected against pathogens and infections, and reducing oxidative stress from environmental factors such as pollution or radiation.
Healthier and whiter teeth
The natural juice of apples can help kill harmful bacteria in your mouth and act as a natural whitener for tooth enamel, keeping your teeth clean and stain-free, according to a 2018 study published in PLoS One .
Eating apples helps remove plaque and tartar, while the saliva secreted in the mouth washes away leftover food particles, keeping gums fresh and healthy.
Other important nutrients found in apples include potassium, which increases bone density, and vitamin C, which helps protect your gums against harmful bacteria, infection, and bleeding.
Helps strengthen bones
Apples are believed to have medicinal benefits for bone health. According to a 2011 review in Advances in Nutrition , apples support tooth function and bone-building minerals like calcium.
One particular study found that women who ate more apples lost significantly less calcium than women who did not eat any apples.
Results from another study in the Journal of Agricultural and Food Chemistry revealed that eating fresh apples every day can provide access to phloridzin, a unique bone-building flavonoid.
Phloridzin is found only in fruits and has been shown to prevent osteoporosis in postmenopausal women when consumed regularly by increasing bone density and reducing inflammation.
Improve asthma
The pharmacological effects of apples also extend to people with asthma. A 2011 study published in the journal Advances in Nutrition demonstrated that eating an apple a day can have a miraculous effect on the respiratory system, helping to improve asthma symptoms and prevent asthma attacks.
Results showed that women who consumed the highest amounts of apples had the lowest risk of respiratory disease.
According to research published in the journal Molecules , the fruit is said to be rich in the antioxidant quercetin, which helps reduce oxidative stress in the lungs as well as plays an important role in supporting immune health.
Keep your brain healthy
An apple a day can do wonders for your cognitive function, researchers say. In particular, it can boost brain cells and fight neurodegenerative disorders like dementia, contributing to a healthy brain.
A 2021 study in mice in Stem Cell Reports found that the volume of gray matter in their brains increased after being injected with flavonoids found in apples, similar to the effects of exercise, which has been shown to improve similar brain function.
Research sheds light on the fruit's neurotrophic abilities that can enhance learning, memory and mental performance thanks to neurotrophic compounds in apple peel and flesh.
Reduce mortality rate
A 2018 study published in EbioMedicine concluded that the anti-inflammatory properties of fisetin, another natural flavonoid found in apples, may slow down the aging process.
This powerful effect has been demonstrated on the lifespan of mice, while tests have also been performed on human adipose tissue with positive results.
Additionally, previous research published in the journal Nature Medicine suggests that fisetin may help you live longer by eliminating damaged cells in the body.
In a 2016 review published in the journal Public Health Nutrition , researchers found that apples have the potential to prevent and reduce the risk of various types of cancer, including colorectal, esophageal, oral, and breast cancers due to their antioxidant properties.
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