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It’s well known that an apple a day keeps the doctor away, as the famous English proverb goes. And it’s not without reason. According to the Cleveland Clinic in the United States, this fruit has numerous health benefits. Dietitian Amber Sommer emphasizes, “Apples are popular for a good reason. They’re easy to grab on the go and taste delicious. But what most people don’t know is that regularly consuming them can significantly improve health.”
Firstly, the apple is low in calories, with about 60 calories per apple. Additionally, it’s rich in antioxidants, fiber, and water. All of these make it a health-friendly fruit. Specialist Amber Sommer provides seven compelling reasons to include apples in our diet.
The apple stabilizes blood sugar levels: “When you consume sugary and processed foods like donuts, the amount of glucose, or sugar, in your blood increases,” explains Amber Sommer. “But when you opt for fiber-rich, low-sugar foods like apples, it keeps your glucose levels steady.” Elevated blood sugar, meaning an excess of glucose in the blood, raises the risk of type 2 diabetes. This chronic condition can lead to severe complications like stroke or heart attack. A study showed that individuals who eat more than one apple a day have a reduced risk of 28% for developing type 2 diabetes compared to those who don’t eat apples.
The apple lowers cholesterol levels: Various scientific studies indicate that consuming an apple a day can decrease cholesterol levels by about 5 to 8%. “High cholesterol is a major risk factor for heart disease, as it clogs your arteries, limiting blood flow to your heart,” reminds Amber Sommer. “However, the antioxidants and fiber in apples form a winning combination to help reduce this level.” According to the specialist, these benefits are attributed to pectin, one of the fibers found in apples, which has the ability to bind to cholesterol in the digestive tract and eliminate it.
The apple helps reduce blood pressure: An Australian study demonstrated that eating apples had a beneficial effect on blood pressure. According to various research, the antioxidants and fiber present in apples, especially in the skin, have positive effects on blood circulation. High blood pressure corresponds to elevated pressure in the blood vessels, thus increasing the risk of cardiovascular problems.
The apple alleviates inflammation: Apples also possess anti-inflammatory properties. The fibers they contain along with quercetin, an antioxidant, work to reduce inflammation in the body, particularly when it’s chronic. “A study involving 1,600 young adults suggests that consuming apples and pears may protect against the development of asthma,” adds the dietitian.
The apple supports a balanced gut microbiome: Quercetin also has positive effects on the gut microbiome, which consists of microorganisms. It prevents harmful pathogens from thriving. Additionally, pectin acts as a prebiotic, nourishing beneficial microorganisms, thereby promoting good intestinal health.
The apple provides long-lasting satiety: “Due to their high water and fiber content, apples make for a hearty snack,” points out Amber Sommer. “Fiber helps slow down digestion, resulting in a longer-lasting feeling of fullness.” The low calorie content (an average of 54 calories per 100 grams) in this fruit also makes it a healthy snack.
The apple contributes to longevity: A 2016 study demonstrated that participants who consumed an apple a day had a 35% lower risk of dying within fifteen years. Specifically, apples can reduce the risk of cancer or heart disease, which are common causes of death.
Apples, available from July (for early varieties) to November (for late varieties), thus offer multiple health benefits. Moreover, they are easily accessible, affordable, and can be stored easily throughout the year. However, it’s preferable to consume them whole, raw, and unpeeled rather than in processed forms. Applesauce, juices, and ciders do not offer the same benefits for the body.”
