Does An Apple A Day Really Help Keep Us in Good Health?

Apples are one of the most popular, yet budget-friendly fruits. They are loved by many people due to their taste, variety of colors and flavors. There are hundreds of simple recipes for good healthy apple meals and drinks. To cook them, you need few ingredients and minimum appliances (however, a blender for juicing is a must-have if you like apple juice).  

But more importantly, this fruit is rich in vitamins, antioxidants, dietary fiber, and other essential nutrients. It’s believed to prevent many diseases, we all remember the old saying “An apple a day keeps the doctor away”. And everyone who is looking for ways to keep good health naturally, include apples in their diet.

In this post, we’ll tell you about the nutritional content of apples and whether eating this fruit can truly help keep the doctor away. Scroll down!

Nutritional Content of Apples

As we touched on above, apples are loaded with essential nutrients, one fruit provides us with the following:

            95 calories

            4.5 grams of fiber

            25 grams of carbs

            3% of the daily value of vitamin K

            9% of the daily value of vitamin C

            5% of the daily value of copper

            4% of the daily value of potassium

Apples also contain caffeic acid, quercetin, and epicatechin - they are all antioxidants that help neutralize free radicals. Free radicals are molecules that build up as a result of environmental pressures and natural processes. Too many free radicals in the body can lead to oxidative stress, cell damage, and, as a result, to various health conditions, including cancer.

Given the fact that apples are a rich source of antioxidants, they should be present in everyone’s diet to maintain good health.

Apple’s Health Benefits

Lower the Risk Of Cancer

Being antioxidant-rich, apples are indispensable food for good health in general and cancer prevention in particular.

According to the scientific review and meta-analysis conducted in 2016, eating apples help decrease the risk of breast, lung, and colorectal cancers. 

Improve the Health of People with Obesity

A 2019 rodent study found that apples help promote healthy gut bacteria due to their bioactive compounds. The changes scientists observed in the gut microbiota of rats, allowed them to suggest that consuming apples could help to improve the health of people with obesity. Thanks to their high fiber content, apples keep hunger pangs at bay and reduce overeating. Besides, apple cider vinegar is considered to be a good healthy drink for those who are trying to lose weight.

Lower the Risk of Developing Type 2 Diabetes

The American Diabetes Association (ADA) recommends consuming fresh fruits, including apples, to provide nutrition and satisfy a sweet tooth. However, they remind people with diabetes to account for carbohydrate contents in any fruit.

A review made in 2013 found that people who replaced 3 servings a week of fruit juice with fresh, whole fruits, including apples, showed a 7 percent lower risk of developing type 2 diabetes compared to those who didn’t eat fruits.

Improve Heart Health

Food that contains fiber, antioxidants, and flavonoids is good for heart health. Apples are rich in these compounds, thus, consuming them can relax blood vessels and manage blood pressure, reducing the risk of cardiovascular complications.

Lower Levels of Cholesterol

A 2013 study revealed that a rich amount of fiber in fresh, whole apples decreases levels of low-density lipoprotein cholesterol in healthy people. However, drinking natural apple juice doesn’t have the same effect since there is no fiber in the juice.

Lower risk of stroke

A review made in 2017 showed that people who consume rich-fiber fruits have a lower risk of stroke, coronary heart disease, and cardiovascular disease.

Improve Neurological Health and Reduce the Risk of Dementia

According to the laboratory study, flavonoid quercetin features a neuroprotective effect, it helps neurons survive and keep on function. It also prevents age-related neuron loss.

In 2015 a rodent study found that high doses of quercetin can reduce the risk of Alzheimer’s disease and protect emotional and cognitive function. However, further studies in humans are required to confirm that quercetin enhances neurological health.

Potential Side Effects

Eating an apple a day is a great habit that helps to maintain good health and well-being. However, even good things can be harmful when consumed in large quantities. Eating lots of apples daily can lead to such side effects as stomach pain, gas, and bloating. In addition, apples, like other fruits, contain a great deal of carbs in every serving. Therefore, people with diabetes or those who follow a ketogenic or low-carb diet should moderate their consumption of apples.

Other Risks and Considerations

            Some people might develop allergic reactions after consuming apples.

            Do not chew and swallow apple seeds - they contain cyanide. However, if you accidentally swallow several seeds, it’s unlikely to cause harm.

            Apples’ acidic content leads to a buildup of teeth plaque. Hence, you should rinse your mouth with water or brush your teeth after eating an apple.

            Older people and younger kids who have difficulty swallowing can choke-bore on raw apple pieces. Cooked apples or unsweetened applesauce will be a better option for them.

Extra Tips on how to Maintain Good Health

Obviously, eating apples alone are not enough to maintain good health. Here are top tips related to good health behaviors:

1. Consider your diet

     Eat different, natural, unsaturated, nutrient-rich foods

     Do not miss meals

     Eat moderate portions

     Drink enough water

     Avoid too much caffeine

2. Be active, get enough exercise

3. Get enough sleep

4. Allow about 30 minutes of quiet relaxing activity before night sleep, e.g. listening to music or reading.

Good health is one of the most important things, and quality foods are the key to a long, healthy life. Apples are nutrient-rich and delicious fruits, enjoy them daily to keep the doctor away as long as possible!

We hope our post was interesting and helpful for you!

If you know simple, healthy recipes for apples, share them with us in the comment section below!

Bio : Malcolm Cano
He is a chef in the past and the editor of a print media about cooking till nowadays. Big fan of dieting, kitchen design, and everything related to it. After years of work in the culinary field, Malcolm writes very useful and interesting articles about the kitchen and has a lot of personal recipes that he would like to share.

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