Move over oranges, it’s time to give apples some love! Apples are a nutrient-rich fruit that offers many impressive health benefits.
They are a good source of fiber, vitamins, and minerals, and they have been shown to help with weight loss, improve heart health, and reduce the risk of cancer.
In this article, we will discuss the nutritional facts about apples and highlight some of their most impressive health benefits.
#1 – Nutritious and Delicious
One of the best things about apples is that they are both nutritious and delicious. They are a good source of fiber, vitamins, and minerals.
One medium 7-ounce (200-grams) apple offers the following nutrient:
- Calories: 104
- Carbs: 28 grams
- Fiber: 5 grams
- Vitamin C: 10% of the Daily Value (DV)
- Copper: 6% of the DV
- Potassium: 5% of the DV
- Vitamin K: 4% of the DV
The same serving also provides 2–5% of the DV for vitamins E, B1, and B6.
#2 – May Support Weight Loss
Because apples are high in fiber and water, they can promote weight loss.
In one study, women who ate three small apples (with the skin) each day lost more weight than those who didn’t.
Another study showed that people who ate an apple before lunch consumed 15% fewer calories overall.
Apples may also promote weight loss by increasing feelings of fullness.
One study found that people who ate an apple before a meal felt fuller and ate fewer calories overall.
Another study showed that people who added apples to their diet lost more weight than those who didn’t.
Apples contain soluble fiber, which can help you feel full and promote weight loss.
Soluble fiber forms a gel-like substance in your gut, which can help slow down digestion and keep you feeling full for longer.
#3 – Could Be Good for Your Heart
Apples also contain insoluble fiber, which helps add bulk to stool and promotes regularity.
Pectin, a type of soluble fiber in apples, has been shown to reduce cholesterol and promote heart health.
Apples are a good source of antioxidants, which can help protect your cells from damage.
They also contain vitamins and minerals that are essential for good health.
For example, apples contain vitamin C, which is important for immune function and skin health.
They also contain potassium, which is important for blood pressure control.
#4 – Linked to a Lower Risk of Diabetes
Eating apples is linked to a lower risk of type II diabetes.
One reason may be that apples contain soluble fiber, which can help regulate blood sugar levels.
In one study, women who ate the most apples had a 23% lower risk of type II diabetes than those who ate the least.
Apples may also reduce the risk of diabetes by improving insulin sensitivity.
In a study of over 900 people, those who ate apples had better insulin sensitivity than those who didn’t.
#5 – May Promote Gut Health
Apples contain non-digestible compounds that may promote gut health.
One of these is pectin, a type of soluble fiber that feeds the friendly bacteria in your gut.
Pectin may also help reduce cholesterol levels and inflammation.
What’s more, apples contain polyphenols, which are antioxidants that can also promote gut health.
In a study of over 60,000 women, those who ate the most apples had a 15% lower risk of developing diverticulitis than those who ate the least.
Diverticulitis is a condition that affects the digestive system and may be caused by inflammation.
#6 – Might Help Prevent Cancer
Several studies have linked apples to a reduced risk of cancer.
In one study, women who ate at least one apple per day had a 28% lower risk of developing throat cancer than those who did not eat apples.
What’s more, another study found that men who ate the most apples had a 50% lower risk of developing lung cancer.
It’s thought that the high levels of antioxidants in apples may help protect against cancer.
These include quercetin, catechin, and choline.
All three have been linked to a reduced risk of various types of cancer, including breast, colon, and prostate cancer.
#7 – Could Help Fight Asthma
Asthma is a common chronic inflammatory disease of the airways.
Symptoms include shortness of breath, chest tightness, and wheezing.
Studies have shown that apples may help protect against asthma.
In one study, children who ate apples had a 28% lower risk of developing asthma than those who did not eat apples.
It’s thought that the antioxidants in apples may help to reduce inflammation and protect against asthma.
#8 – May Help Protect Your Brain
As we age, our brains can become damaged by free radicals and inflammation.
This can lead to a decline in cognitive function and an increased risk of conditions like Alzheimer’s disease.
Several studies have shown that apples may help protect the brain from damage.
In one study, older adults who ate apples had better cognitive performance than those who did not.
Another study found that people who ate apples had a lower risk of developing Parkinson’s disease.
The antioxidants in apples may help to protect the brain from damage and improve cognitive function.
Conclusion
As you can see, apples offer many impressive health benefits. They are a good source of fiber, vitamins, and minerals, and they may help reduce the risk of cancer and other diseases.
Apples are also a great snack choice for people who are trying to lose weight or maintain a healthy weight. So next time you’re at the grocery store, be sure to pick up some apples!
