The well-known phrase “An apple a day keeps the doctor away” holds more truth than you might think.
Research highlights the numerous health benefits apples provide, especially in preventing chronic diseases.
Read Also: Differences Between Red And Green Apples
In fact, a 2022 study in Antioxidants found that apples contain compounds so beneficial that researchers are exploring their potential use in healthcare products for disease prevention and treating inflammation.
Here are some reasons to incorporate more apples into your diet, along with tasty ways to include them in your meals:
Health Benefits of Apples
Heart Health
Studies show that apples can protect heart health in multiple ways. A large 2020 review in Critical Reviews in Food Science and Nutrition found that eating apples was linked to lower risks of cardiovascular disease (CVD), ischemic heart disease, and stroke. Apples can also reduce “bad” LDL cholesterol, systolic blood pressure, and inflammation, while increasing “good” HDL cholesterol when consumed regularly.
Brain Health
Research suggests apples might also benefit cognitive function. A 2018 study in Nutrients found that individuals following the Nordic Prudent Dietary Pattern (NPDP)—which includes apples—had better brain health. Additionally, a 2022 study in Alzheimer’s Research and Therapy linked diets high in fresh fruits, like apples, with a lower risk of dementia. Foods rich in flavonoids, including apples, are also thought to reduce the risk of Alzheimer’s.
Weight Loss
Low in calories and high in fiber, apples are a great option for weight management. A 2018 review in the Journal of the American College of Nutrition found that apples are associated with weight loss. Their fiber content promotes fullness, and apple peels, which have prebiotic effects, may support healthy gut bacteria, potentially reducing obesity risks.
Lower Risk of Type 2 Diabetes
Multiple studies indicate that apples may help lower the risk of type 2 diabetes. A 2019 meta-analysis in Current Developments in Nutrition found that regular apple and pear consumption was linked to a reduced diabetes risk, and a 2021 review in BMJ Nutrition Prevention & Health showed similar results for other fruits. Eating an apple before meals may even help regulate blood glucose levels in people with impaired glucose tolerance.
Cancer Prevention
Eating apples has been associated with a reduced risk of several cancers. A 2021 review in Nutrients found that apple consumption might lower the risks of lung, bladder, breast, pancreatic, and other cancers. Many of the cancer-fighting compounds are found in the peel, so it’s best to eat apples whole.
