Things to Note About Apple
Eating an apple every day is unlikely to harm your health.
However, it’s possible to have too much of a good thing, and eating multiple apples each day may cause several adverse side effects.
In particular, rapidly increasing your intake of fiber over a short period of time can cause symptoms like gas, bloating, and stomach pain.
Like other fruits, apples also contain a good chunk of carbs in each serving.
While this is not a problem for most people, those following a low carb or ketogenic diet may need to moderate their intake.
Does Apple Have Any Health Benefits?
For sure, an apple contains numerous benefits that may help boost overall health.
1. Apple is Highly Nutritious
Apples are packed with important nutrients, including, vitamins, minerals, fiber, and antioxidants.
Based on research, one medium apple provides the following nutrients:
- Carbs: 25 grams
- Fiber: 4.5 grams
- Calories: 95
- Vitamin C: 9% of the Daily Value (DV)
- Copper: 5% of the DV
- Vitamin K: 3% of the DV
- Potassium: 4% of the DV
Basically, observational studies show that vitamin C acts as an antioxidant to neutralize harmful compounds known as free radicals and protects against disease.
Another study shows that apples are also a great source of antioxidants like quercetin, epicatechin, and caffeic acid.
2. Helps Promote Heart Health
Observational study shows that over 20,000 adults consuming higher amounts of white-fleshed fruits and vegetables, including apples, was shown to a lower risk of stroke.
Notably, the presence of flavonoids found in apples, which are compounds that have been shown to reduce inflammation and protect heart health.
Furthermore, another study has shown that apples also contain soluble fiber, which may help reduce blood pressure and cholesterol levels, both of which are risk factors for heart disease.
3. It May Contains cancer-fighting compounds
The compound in apples may help prevent cancer formation, including antioxidants and flavonoids.
In an observational review of 41 studies, eating a higher amount of apples was a link with a reduced risk of developing lung cancer.
However, more research is needed to evaluate the potential anticancer effects of apples.
Other Health Benefits of Apple Fruit
Apples have also been linked to several other health benefits that could help keep the doctor away:
- Support weight loss. Apples have been shown to promote feelings of fullness, decrease calorie intake, and increase weight loss.
- Improve bone health. Human, animal, and test-tube studies have found that eating a higher amount of fruit could be associated with increased bone mineral density and a lower risk of osteoporosis.
- Promote brain function. Animal studies recommend that eating apples could help reduce oxidative stress, prevent mental decline, and slow signs of aging.
- Reduce the risk of diabetes. Eating one apple per day was tied to a 28% lower risk of developing type 2 diabetes, compared with not eating any apples at all.
- Protect against asthma. Studies show that increasing intake of apples may be linked to a lower risk of asthma.
Apple fruit is rich in vitamins, minerals, and antioxidants, it is also an excellent addition to the diet and may offer several health benefits.
Plus, incorporating a variety of other fruits and vegetables into your routine can add more flavor and nutritional value to your diet.
Here are a few other fruits and vegetables that you can swap in for apples from time to time:
Conclusion on Apple Fruit
Eating more apples may not literally be linked with fewer visits to the doctor, apples are rich in nutrients and offer many benefits for disease prevention and long-term health.
In addition to apples, many other fruits and vegetables provide a similar set of nutrients and health benefits.