Health Benefits of Apple

Apples are the most consumed fruits all over the world. In India, states like Jammu and Kashmir and Himachal Pradesh see apple cultivation as one of their primary businesses. Individuals can consume the fruit as it is, or they can prepare a snack or meal out of it. However, apart from their sweet, juicy taste and different colours, they are a nutrition rich fruit.

Do not quit reading in between if you want to know more about the nutritional value and benefits of eating apples!

Team Digit

What Are the Health Benefits of Apples?

Apples are a rich source of antioxidants known as polyphenols and are also providers of vitamins B6, B1 and E to the body. To get the maximum nutrition from apples, individuals should consume them with the skin on them as it contains most of the polyphenols and half of the fibre. Here are the other health benefits of apples.

1. Good for Heart

Apples are known for reducing the risk of heart diseases due to many reasons. One reason is the presence of soluble fibres in apples, and these are known to lower blood cholesterol levels. Apples also have antioxidants named flavonoid epicatechin, which lower blood pressure levels. Studies also reveal that a high intake of flavonoids reduces levels of stroke, and apples are filled with flavonoids. Another study has also revealed that eating fruits like apples and pears, which are white-fleshed, reduces the risk of stroke.

2. Supports Weight Loss

Apples are high in water and fibres, aiding in filling the stomach more. When the body feels full, the chances of eating reduce. Thus, apples act as an aid for weight loss. Apart from that, apples are also known for significantly reducing Body Mass Index, which is a risk factor for heart diseases. Furthermore, the polyphenols present in apples are also known to have anti-obesity effects.

Besides, one study has revealed that taking a full apple instead of apple juice or apple puree will increase feelings of fullness for up to 4 hours. This happens because whole apples reduce the rate at which an individual’s stomach empties its content.

3. Promotes Gut Health

Another advantage of eating apples is that it helps in promoting gut health as it contains pectin, which is a type of fibre that acts as a prebiotic. Having a healthy gut is key to good health since many functions in one's body involve a healthy gut microbiota. Dietary fibre cannot be digested, and that is why pectin reaches one's body's colon and promotes the growth of good bacteria.

By consuming an apple, individuals can especially improve the ratio of the two main types of bacteria in one’s gut- Bacteroidetes to Firmicutes. Apart from that, new studies have also revealed that another benefit of eating apples daily is that it might protect against developing chronic diseases like obesity, heart disease, cancer and type 2 diabetes.

4. Lowers the Risk of Diabetes

Consumption of white-fleshed fruits like apples and pears has reportedly resulted in the reduction of type 2 diabetes by 18%. This is because apples contain high amounts of polyphenols, quercetin and phloridzin, resulting in reducing diabetes. Phloridzin is known for reducing sugar uptake in the intestines and contributing to a reduced blood sugar intake while reducing diabetes risk. On the other hand, Quercetin present in apples has anti-inflammatory effects that might reduce insulin resistance, a big risk factor for diabetes.

5. Helps to Prevent Cancer

Apples are filled with antioxidants that provide beneficial effects against major cancers like breast, digestive tract, and lungs. Polyphenols present in apples are also said to stop cancerous cells from multiplying. Furthermore, a study on women has revealed that higher consumption of apples lowers the risk of death from cancer.

The fibre content present in apples might also contribute to cancer-fighting properties. Another study has revealed that pectin fibre found in apples can slow down the growth of cancerous cells and even end up killing those cells. However, before reaching any conclusion, researchers are conducting more research to find the exact connection between cancer prevention and apples.

6. Helps Protect the Brain

Quercetin present in apples may aid in protecting the brain from damage caused by oxidative stress. Another research on rats has revealed that antioxidants present in quercetin might protect the nerves and brain from oxidative damage. It can also prevent one’s brain from injuries that can cause dementia or Alzheimer’s disease. Quercetin might also regulate inflammatory and oxidative stress markers and prevent stress-associated nerve damage.

What Are the Nutritional Values of Apple?

Individuals consuming one whole apple or one medium apple can derive the following nutritional value from it.

Calories - 95 cal
Protein - 0.3 g
Fat - 0.2 g
Fibre - 5 grams
Potassium - 5% of the Daily Value
Copper - 6% of the Daily Value
Carbs - 28 g
Vitamin K - 4% of the Daily Value
Vitamin C - 10% of the Daily Value

How to Include Apples in Your Daily Diet?

Apples are tasty, sweet and juicy and full of nutritional value. Thus, one should incorporate them into his or her daily diet. Consuming one medium apple a day will make sure to deliver 1/5 of one’s daily fibre intake without any sodium, cholesterol or fat intake. Instead of snacking on packaged food when evening hunger kicks in, one can have it simply as a whole fruit. One can even make a fruit salad with apples and other fruits.

Apart from that, individuals can also have apples as smoothies or milkshakes. One can have apples in the form of soups as well. One can also have apples with breakfast cereals. Instead of consuming sweets for dinner, individuals can prepare apple custards and apple pies and have them to satisfy their sweet cravings.

What Are the Health Risks of Overeating Apples?

Having too much of anything is not beneficial for one's health. Similarly, a normal portion of an apple is good, but having too many apples might lead to the following problems.

Too much fibre consumption might lead to indigestion, constipation and bloating.
Apples release neurotransmitters like serotonin which might make one feel happy after consuming apples. However, too many apples can lead to a spike in blood sugar levels as they are carbohydrate-rich.
Diphenylamine is a pesticide found in apples, and having too many apples leads to the consumption of too many pesticides.
Eating too many apples might also lead to a gain in weight as they are full of carbohydrates.
Since apples are acidic in nature, they might also end up ruining one's teeth, even more than soda. However, having it as a snack beside another meal can reduce the chances of tooth decay.

Who Should Avoid Consumption of Apples?

Although there are many benefits of consuming apples, there might be few who would have to visit a doctor even if they have an apple a day.

Apples are filled with fibres, and thus, they take more time to digest. In the process of digestion, gas can build up in the gastrointestinal system, leading to cramps and stomach aches.
Besides, allergic reactions from apples are uncommon but can happen to some individuals. Therefore, if an individual faces any allergic symptoms, they should stop consuming them.
Individuals who experience frequent bloating or experience gastric issues should avoid eating apples as they include sugar and would face difficulty in digesting apples.
People with diabetes should also avoid apples as their sugar intake is high and can interfere with their insulin sensitivity and worsen how other medications work.

In conclusion, these are the benefits of eating apples that one needs to know. If one consumes the right amount of apples, it will indeed keep the doctor away!