The adage “An apple a day keeps the doctor away” appears to be supported by scientific evidence, as research highlights the significant health benefits of apples, particularly in preventing chronic diseases.
A 2022 study published in Antioxidants even noted that apples contain compounds so beneficial that their potential use in healthcare products for disease prevention and treating inflammation is being explored.
Here’s why you should eat more apples and how to include them in your diet:
Health Benefits of Apples
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Heart Health: Apples can protect the heart in several ways. A major 2020 review in Critical Reviews in Food Science and Nutrition found that regular apple consumption 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.
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Brain Health: Apples may also benefit cognitive function. A 2018 study in Nutrients observed better brain health in individuals following the Nordic Prudent Dietary Pattern, which includes apples. Additionally, a 2022 study in Alzheimer’s Research and Therapy connected diets rich in fresh fruits like apples with a lower risk of dementia. Flavonoid-rich foods, including apples, are also thought to reduce the risk of Alzheimer’s.
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Weight Loss: Being low in calories and high in fiber, apples are an excellent choice for weight management. A 2018 review in the Journal of the American College of Nutrition found a link between apple consumption and weight loss. Their fiber content promotes fullness, and apple peels, which have prebiotic effects, may support healthy gut bacteria, potentially reducing obesity risks.
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Lower Risk of Type 2 Diabetes: Multiple studies suggest apples can 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, with a 2021 review in BMJ Nutrition Prevention & Health showing similar results for other fruits. Eating an apple before meals might even help regulate blood glucose levels in people with impaired glucose tolerance.
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Cancer Prevention: Apple consumption has been associated with a reduced risk of several cancers. A 2021 review in Nutrients indicated that apples might lower the risks of lung, bladder, breast, pancreatic, and other cancers. Many of the cancer-fighting compounds are located in the peel, making it beneficial to eat apples whole.
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