APPLE HEALTH BENEFITS & FUN NUTRITIONAL FACTS
Often called a “miracle food” and a “nutritional powerhouse,” an apple a day really may keep the doctor away as they’re one of the healthiest foods a person can eat. These round and juicy fruits are high in fiber and vitamin C, and they are also low in calories, have only a trace of sodium, and no fat or cholesterol.
“Apples are high in polyphenols, which function as antioxidants,” . These polyphenols are found in both the skin of the apples as well as in the meat, so to get the greatest amount of benefits, eat the skin of the apple.”
All of these benefits mean that apples may mitigate the effects of asthma and Alzheimer’s disease, while assisting with weight management, bone health, pulmonary function and gastrointestinal protection.
Blood Sugar Control and Type 2 Diabetes
There is some evidence that eating apples can help lower blood sugar levels and protect against diabetes.
This makes sense given the fiber content, but apples (probably because of the fiber) have been shown to help reduce blood sugar levels (23).
Some of the antioxidants in apples also appear to be able to slow down digestion of sugars, so that they get absorbed slower
Apples are loaded with vitamin C, especially in the skins, which are also full of fiber, Flores said. Apples contain insoluble fiber, which is the type of fiber that doesn’t absorb water. It provides bulk in the intestinal tract and helps food move quickly through the digestive system
There are two properties of apples that make them a weight loss friendly food.
They are high in fiber and low in energy density.
Both of these have been shown to lead to reduced calorie intake and significant weight loss in the long-term (21, 22).
In one study, women who were instructed to eat 300 grams of apples (10.6 ounces or 1.5 large apples) per day lost 2.9 lbs (1.3 kg) over a period of 12 weeks (23).
In addition to digestion-aiding insoluble fiber, apples have soluble fiber, such as pectin. This nutrient helps prevent cholesterol from building up in the lining of blood vessels, which, in turn, helps prevent atherosclerosis and heart disease. In a 2011 study, women who ate about 75 grams of dried apples every day for six months had a 23 percent decrease in bad LDL cholesterol, Additionally, the women’s levels of good HDL cholesterol increased by about 4 percent, according to the study.
Numerous studies in test tubes have shown that apples, apple juice, or some of the plant compounds in apples, can have anti-cancer effects (28).
There have also been some animal studies showing that apple phytonutrients can protect against cancers of the lungs and colon (29, 30).
“Eating apples in excess will not cause many side effects,” “But as with anything eaten in excess, apples may contribute to weight gain.”
Furthermore, apples are acidic, and the juice may damage tooth enamel. A study published in 2011 in the Journal of Dentistry found that eating apples could be up to four times more damaging to teeth than carbonated drinks.
Dentists recommend cutting up apples and chewing them with the back teeth. They also recommend rinsing the mouth with water to help wash away the acid and sugars.