20 Health Benefits of Apples (Based on Research)

Apples are a type of fruit that is still a family with roses (Rosaceae). Ripe apple skin is generally red, also, there are also types of apples whose skin is green or yellow.

Apples are known as fruits that are very rich in antioxidants. The function of antioxidants is very important in warding off exposure to free radicals that enter the body.

Apples are very rich in important antioxidants, flavonoids, and dietary fiber. Phytonutrients and antioxidants in apples contribute to the prevention of heart disease, hypertension, cancer, and several other chronic diseases.

Many studies have shown that apples have great potential as the healthiest foods recommended for routine consumption.

Nutritional Content of Apples –

Apples contain vitamin C which also acts as a natural antioxidant, which increases the body’s resistance to infection and can prevent/counteract some damage caused by free radical attacks, according to the University of Maryland Medical Center.

The content of vitamin B-complex (riboflavin, thiamine, and vitamin B-6) found in apples serves to maintain the health of red blood cells and the nervous system of the body.

High fiber intake can prevent the development of certain diseases, as well as prevent high amounts of bad cholesterol in the blood.

Apples are rich in polyphenol compounds, these phytonutrients help protect the body from the harmful effects of free radicals.

The following is the nutritional content of apples with the skin (edible parts) per 100 grams:
Water – 85.56 g
Energy – 52 kcal
Carbohydrates – 13.81 g
Fat – 0.17 g
Protein – 0.26 g
Sodium – 1 mg
Beta-carotene – 27 μg
Lutein and zeaxanthin – 29 μg
Thiamin (vitamin B1) – 0.017 mg
Vitamin A equiv – 3 μg
Riboflavin (vitamin B2) – 0.026 mg
Niacin (vitamin B3) – 0.091 mg
Pantothenic acid (vitamin B5) – 0.061 mg
Vitamin B6 – 0.041 mg
Folate (vitamin B9) – 3 μg
Vitamin C – 4.6 mg
Vitamin E – 0.18 mg
Vitamin K – 2.2 μg
Calcium – 6 mg
Iron – 0.12 mg
Magnesium – 5 mg
Manganese – 0.035 mg
Potassium – 107 mg
Phosphorus – 11 mg

Note: the average size of an apple is 150 grams

In apples, there is almost no fat, sodium and cholesterol.

Here are the various benefits of eating apples:-
Reducing the Risk of Stroke
Preventing Dementia (Memory Loss)
Improve Brain Health (Neurological)
Lowering Bad Cholesterol Levels
Good for heart health
Lose weight
Contains Compounds That Relieve Asthma
Substances in Apples Help Prevent Cancer
Good for Bone Health
Reducing the Risk of Diabetes
Helps Protect the Brain in Old Age
Preventing Breast Cancer
Maintaining Digestive Health
Benefits of Prebiotics
Reducing the Risk of Stroke
Improve the Immune System
Helps Treat Anemia
For Dental Health
Prevent Alzheimer’s
Improve Brain Health

The following explanation below:-

1. Reducing the Risk of Stroke –

A study involving 9,208 men and women showed that those who routinely ate apples over 28 years had the lowest risk of stroke.

The researchers concluded that apple intake has a relationship with a reduced risk of thrombotic stroke.

From the Webmd.com page, studies show that fruit that has white meat seems to have the best potential in combating stroke risk. Eating lots of white flesh like apples and pears can significantly reduce the risk of stroke.

The researchers found that every 25 grams increase everyday white fleshy fruit was associated with a 9% lower risk of stroke. An apple measures around 120 grams.

“To prevent strokes, maybe a good thing is to consume lots of white-fleshed vegetables and fruits,” said Linda M. Oude Griep, MSc, from Wageningen University in the Netherlands.

“It’s an easy way to increase your intake of white-fleshed vegetables and fruits,” but because fruits and other color groups of vegetables also protect against chronic diseases, it’s important to eat a variety of fruits and vegetables.

2. Preventing Dementia (Memory Loss) –

A study published in the Journal of Food Science in 2008 showed that eating apples might be beneficial for your nervous health.

The researchers found that regular consumption of apples is beneficial for protecting neuron cells from the dangers of neurotoxicity, neurodegenerative disorders and Alzheimer’s caused by oxidative stress.

3. Improve Brain Health (Neurological) –

A 2006 study published in the journal Experimental Biology and Medicine found that quercetin (an abundant type of antioxidant found in apples) can minimize the death of brain cells due to oxidation and inflammation of neurons.

Another study published in the Journal of Alzheimer’s Disease shows that consumption of apple juice can increase the production of the important neurotransmitter acetylcholine in the brain, this can improve memory (memory) and prevent Alzheimer’s, this is based on lab research.

As a notice, both studies were funded by a grant from the Apple Products Research and Education Council, as well as the US Apple Association.

4. Lowering Bad Cholesterol Levels –

A group of researchers at The Florida State University stated that apples are “miracle fruits”. Researchers found that women who ate apples every day had 23% less bad cholesterol (LDL) after only six months.

In fact, besides its benefits that can reduce LDL levels, apple consumption can also increase HDL by 4%.

Lab research shows that pectin and polyphenols, two substances found in apples, can increase lipid metabolism and reduce the production of inflammatory molecules.

Researchers also explain that weight loss is an added benefit of regular eating apples. This is thanks to pectin which gives you a feeling of fullness, thus preventing you from overeating.

5. Good for Heart Health –

From the Webmd.com page, research results show that eating as much as one or two apples every day can reduce the risk of heart disease.

Researchers explain that eating apples every day can reduce cholesterol levels and overcome problems associated with plaque buildup and inflammation in artery walls.

“We were very surprised … that apples are very effective at lowering LDL cholesterol,” said researcher Bahram H.

Addressing the problem of high cholesterol is very important so that the heart is always healthy, and prevents the risk of heart-related diseases.

Dianne A. Hyson, Ph.D., RD, a nutritionist, and researcher at the University of California at Davis, recently completed a review of 80 studies on the health benefits of apples, published since 2005. She said that in addition to cardiovascular benefits, there was some evidence that Apples help regulate blood sugar, control appetite, maintain the lungs and protect against cancer.

Apples are rich in pectin, soluble fiber, which inhibits the absorption of cholesterol in the intestine and contributes to preventing buildup.

Apple skin also contains polyphenols, it is an antioxidant that prevents cell damage caused by free radicals. Researchers explain that fresh apples tend to be better, and it doesn’t matter whether they are red, green or golden. All good apple varieties.

Alo read – 

6. Lose Weight –

Apples contain high fiber and water so that it will provide a sense of fullness and suppress excessive appetite.

In one study, it was found that eating apple slices before eating the main food gives a more full feeling.

In the same study, those who started eating with apple slices also consumed an average of 200 fewer calories than those who did not. This was mentioned in HHS Author Manuscripts.

Also, overall eating apples increase satiety more than apple sauce or apple juice. That way, the levels of natural fiber packaged in the form of juice do not significantly increase satiety. That also means that dense fruit affects satiety more than fruit juice.

In another study published in 2008, 50 overweight women were asked to add apples or oats (oats) to their diet for 10 weeks. Each item has the same calorie and fiber content.

The results found that those who ate apples experienced an average weight loss of 2 lbs (1 kg) and were more prevented from the risk of consuming excessive calorie intake.

The researchers also estimated the presence of several natural compounds in apples that promote weight loss.

Conclusion: Apples can help you lose weight in several ways. Apples also provide more satiety thanks to the high fiber content.

7. Contains Compounds that Relieve Asthma –

Apple Asthma is rich in antioxidants that can help protect the lungs from the dangers of oxidative damage.

A large study involving more than 68,000 women, published in 2011, found that those who consumed apples regularly had the lowest risk of asthma.

Apple skin contains a flavonoid called quercetin, which has the benefit of maintaining the immune system and reducing inflammation. Both of these are important in preventing asthma, alleviating asthma and allergic reactions.

The journal Molecules (Basel, Switzerland) published in 2016 states that the main natural sources of quercetin are vegetables (such as onions, broccoli) and fruits (such as apples, berries, grapes).

Quercetin is known for its antioxidant activity and anti-allergic properties which are characterized by the stimulation of the immune system, warding off viruses, inhibiting histamine release, and others. Quercetin compound works as an anti-allergy and relieves asthma.

Conclusion: Apples contain antioxidant and anti-inflammatory compounds that help regulate the immune response and protect the body from asthma problems.

8. Substances in Apples Prevent Cancer –

Some studies show an association between eating apples and a lower risk of cancer.

A study published in The British Journal of Nutrition in 2016, reported that consuming apple intake was associated with lower mortality rates from cancer.

In the study also mentioned that higher fruit intake is associated with a lower risk of all causes and deaths from the disease.

Researchers analyzed and found that higher apple intake was associated with lower cancer risk. Researchers say that the results of this study support the view that regular apple consumption contributes to reducing the risk of death.

The content in apples can reduce the risk of cancer in several ways, including its antioxidant and anti-inflammatory effects.

In a report published in the journal Planta Medica in 2008, some evidence shows that apples and apple products have biological activities that benefit health in the form of fighting cardiovascular disease, asthma, pulmonary dysfunction, diabetes, obesity, and cancer (reviewed by Boyer and Liu, Nutr J 2004).

Researchers explain apple extracts and components, especially oligomeric procyanidins, have been shown to influence several mechanisms for cancer prevention in the IN VITRO study. These include antimutagenic activity, modulation of carcinogenic metabolism, antioxidant activity, anti-inflammatory mechanisms, to antiproliferative activity.

Epidemiological observations show that regular consumption of one or more apples a day can reduce the risk of lung and colon cancer.

Conclusion: Apples have several natural compounds that can help fight cancer. Observational studies have linked apples to a lower risk of cancer and also a reduced risk of death from cancer.

9. Good for Bone Health –

Eating fruit is associated with higher bone density, which is a marker of bone health. The researchers estimate the antioxidant and anti-inflammatory compounds in the fruit can increase bone density and strength.

Several studies have shown that fruits, especially apples, provide positive benefits for bone health.

Osteoporosis is a bone disease characterized by loss of bone density and damage to bone microstructure. Studies have shown a positive relationship between fruit intake and bone mineral density.

The lab research found that antioxidant-rich fruits have tangible benefits on bones, including maintaining high bone mass.

In aIn the study, participants consisting of women were asked to eat foods such as fresh apples, peeled apples, applesauce or non-apple products.

Those who eat apples generally have better bone calcium levels than those who do.

Conclusion: Apples contain antioxidant and anti-inflammatory compounds that can improve bone health. Eating fruit can help maintain bone mass as you age.

10. Reducing the Risk of Diabetes –

Several studies have found an association of content in apples with a lower risk of type 2 diabetes.

As reported in the 2013 BMJ journal, researchers explain the relationship between fruit consumption and the risk of type 2 diabetes. Regular consumption of certain whole fruits, especially blueberries, grapes, and apples, can significantly reduce the risk of type 2 diabetes.

However, consuming fruit juice regularly is associated with a higher risk of type 2 diabetes.

In one large study, eating apples every day was associated with a 28% lower risk of type 2 diabetes, compared to not eating any apples.

Even eating just a few apples a week has almost the same protective benefits.

The polyphenols in apples may help prevent tissue damage in beta cells in the pancreas.

Beta cells produce insulin in the body. People with type 2 diabetes are prone to experiencing beta-cell damage.

Conclusion: Eating apples is associated with a lower risk of type 2 diabetes. This may be due to the benefits of the antioxidant content of polyphenols found in apples.

Also, read – 

11. Helps Protect the Brain in Old Age

Most research focuses on apple skins and meat. But eating apple juice can be beneficial to protect brain function and prevent the risk of mental decline associated with age.

Apple juice can help preserve/maintain acetylcholine, it is a neurotransmitter that can decrease with age. Low acetylcholine levels are associated with Alzheimer’s disease.

Also, whole apples contain all the same compounds as apple juice. So eating whole apples should be more frequent than consuming apple juice.

Conclusion: The content in apples is useful to help prevent the decline of neurotransmitters involved in memory function.

12. Ward Off Breast Cancer

There is already plenty of evidence to suggest that eating apples regularly can help prevent breast cancer, such as a series of studies conducted by a leading researcher from Cornell University, Rui Hai Liu.

Liu said his research adds to the growing evidence that increased consumption of fruits and vegetables, including apples, will give consumers more phenolics, which have been shown to have very important health benefits.

“I encourage consumers to eat more fruit and a variety of fruits,” said Rui Hai Liu.

13. Maintaining Digestive Health –

Dr. Ferdous Gheyas from the Department of Horticulture, North Carolina State University, USA, in his study said that apples are rich in soluble fiber. [ J Sci Food Agric 1997, 75, 333-340 ]

Fiber helps improve digestion. Consumption of apples regularly can be useful to prevent constipation, diarrhea, irritable bowel syndrome (IBS), and other stomach disorders, while also ensuring smooth bowel movements go well.

Fiber is also good for digestion to ensure efficient absorption of nutrients while eroding excess cholesterol from the arteries and arteries. Things like this, besides beneficial for digestive health are also beneficial for heart health.

14. Benefits of Prebiotics –

Apples contain pectin which is a type of fiber that acts like a probiotic. This specifically helps improve the function of good bacteria that live in the large intestine.

Apples stimulate metabolism in the digestive tract and promote good bacteria in the intestines. This prebiotic effect leads to improved health, eliminating harmful poisons and bad bacteria.

15. Reducing the Risk of Stroke –

Research has shown that regular apple intake reduces the risk of thrombotic stroke in men and women.

The study was published in the European Journal of Clinical Nutrition in 2000 involving 9208 Finnish men and women aged 15 years or more. Researchers are trying to study the relationship between antioxidant intake in the form of quercetin flavonoids and cerebrovascular conditions (CVA).

Research conclusions that apple intake is associated with a reduced risk of thrombotic stroke. This relationship is not due to the presence of quercetin flavonoid compounds.

Also, read – 

16. Improve the Immune System –

Apple is rich in vitamin C, which includes antioxidant compounds that have a major role in preventing weakness and increasing immunity.

Consumption of apples also helps in the body’s detoxification process and improves overall health.

17. Helps Treat Anemia –

Apple Anemia can contribute to overcoming the problem of anemia because apples are one source of iron.

By increasing the number of red blood cells in the body, apples not only prevent anemia but also ensure proper oxygenation of the essential organ systems. This is useful for increasing blood circulation and functioning of the organ system.

18. For Dental Health

Eating apples helps clean teeth and gums. When you eat apples, the fibers in it clean your teeth, while the antibacterial properties of this fruit are very important to protect teeth and mouth from the danger of bacteria and viruses. [ Journal of Food Science in 2011 ]

Apples also stimulate the secretion of saliva (an alkaline compound) which reduces the ability of bacteria to multiply and grow in the mouth. This is confirmed by research published in the journal PLOS One in 2018.

The study aims to determine whether apple chewing can lift / clean dental plaque mechanically, or have an effect on the viability of salivary bacteria.

In conclusion, chewing an apple does not always have a plaque-cleaning effect, but it can be beneficial for the immediate reduction of the vitality of salivary bacteria, its effectiveness is almost the same as the results of brushing teeth.

19. Prevent Alzheimer’s –

A lab study by researchers at Cornell University in New York shows that abundant powerful antioxidants in apples protect brain cells from the dangers of oxidative stress, which are linked to Alzheimer’s and other neurodegenerative disorders.

Scientists explain that the powerful antioxidant compounds that are abundant in apples and some other fruits/vegetables act to protect brain cells from oxidative stress.

The danger of oxidative stress can damage tissues in the brain that have an impact on the risk of Alzheimer’s disease and other neurodegenerative disorders.

This research adds strength to the theory – supported by the latest lab research – that the risk of Alzheimer’s disease and the like can be reduced by adopting a healthy diet, especially by increasing the intake of foods rich in antioxidants.

“Fresh apples have some of the highest levels of quercetin (antioxidant) when compared to other fruits and vegetables and are probably among the best food choices to fight Alzheimer’s,” said study leader CY Lee, Ph.D., professor and chair of the Department of Food Science & Technology at Cornell The university.

“People should eat more apples, especially fresh ones,” Lee said.

In the case of Parkinson’s disease, apples can stop the gradual breakdown of dopamine-producing nerve cells,

20. Improve Brain Health –

Apples increase the amount of acetylcholine in the brain, which is associated with increased concentration, memory and ability to solve problems.

* Side Effects of Eating Apples –

There are no serious side effects of apple consumption. It’s just that apple seeds contain cyanide, a powerful poison. Eating too many apple seeds is potentially fatal. Apple seeds should not be consumed.

Professor Bartlett of the King’s Dental Institute said that snacking on acidic foods all day is not good. Apples have acid content, although eating apples every day is good but you should not consume them excessively (for example five fruits in a day, that includes excessive).

* FAQs

Should I eat apple skins? –
Most of the fiber and antioxidants are in apple peels, says Dianne Hyson, Ph.D., RD ​​6, research dietitian at UC Davis in the Department of Internal Medicine.

I have type 2 diabetes, can I eat apples? –
According to the American Diabetes Association, “Apples are nutritious food and you can still eat them even if you have diabetes.” The association reminds people to eat apples and their skin.

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