Health Benefits of Apples
A basket full of apples.

Health Benefits of Apples

pathmedical Nutrition

Apples are healthy and popular and pack lots of health benefits.

Here are some health benefits of apples.

Good for Weight Loss – Apples are high in fiber and water, which make them filling. Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume.

Good for Your Heart – Apples have been linked to a lower risk of heart disease (1). Apples contain soluble fiber, which can help lower your blood cholesterol levels. They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel. One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure. Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants (2).

Good Gut Bacteria – Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut. Your small intestine doesn’t absorb fiber during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria. It also turns into other helpful compounds that circulate back through your body (3).

Can Help Fight Asthma – Antioxidant-rich apples may help protect your lungs from oxidative damage. Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation. These are two ways in which it may affect asthma and allergic reactions (4).

Help Protect Your Brain – Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to Alzheimer’s disease (5).

Apples are incredibly good for you. A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit (6). Eat the whole fruit, skin and flesh, for the greatest benefits.

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SOURCES
1. https://www.ncbi.nlm.nih.gov/pubmed/26016654
2. https://www.ncbi.nlm.nih.gov/pubmed/22400181
3. https://www.ncbi.nlm.nih.gov/pubmed/26016654
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/
6. https://ndb.nal.usda.gov/ndb/

https://www.everydayhealth.com/diet-nutrition/impressive-health-benefits-of-apples/
https://www.webmd.com/food-recipes/benefits-apples
https://www.medicalnewstoday.com/articles/267290
https://www.hsph.harvard.edu/nutritionsource/food-features/apples/