Apples are considered one of the most popular fruits because of their flavor and a wide array of “health benefits.”
Research suggests that including apples in your diet can “improve overall health and help prevent many chronic conditions, including heart disease and diabetes.”
1. Protects Against Cell Damage
Apples contain a high concentration of antioxidants, which are substances that “help protect cells in the body from damage.” Studies have shown that a regular diet of apples may increase the antioxidant activity in your body. The antioxidants in apples may “neutralize reactive oxygen species,” which are unstable molecules that can cause cell damage, thereby reducing the risk of conditions such as “heart disease.” Apples contain various antioxidants, including “Vitamin C,” “Vitamin E,” “Polyphenols,” and “Flavonoids.”
2. Reduces Heart Disease Risk
Research suggests that the “polyphenol and fiber content” of apples can reduce the risk of heart disease by improving “total cholesterol and low-density lipoprotein (LDL) cholesterol levels.” Apples may also have “anti-inflammatory effects” that protect the heart. The “dietary fiber” in apples is believed to “reduce inflammation and heart disease risk and improve the gut microbiome’s health.”
3. Helps With Weight Management
Consuming apples can help people meet their recommended intake of fruits and vegetables while also being linked to “better weight management.” One review of studies found that “increased apple consumption led to weight loss” in both animal and human trials, with more success seen in “individuals with excess weight.”
4. May Prevent Diabetes
When eaten whole with their skin, apples may “slow digestion and blunt the blood sugar response” because of their antioxidant and fiber content. It is also believed that the antioxidants in apples help prevent “type 2 diabetes” by reducing free radicals and lowering blood lipids. Studies indicate that apples “reduce blood sugar levels immediately after consumption” and are linked to “lower rates of gestational diabetes” and high blood glucose levels in pregnant people.
5. Improves Digestion
The dietary fiber and polyphenols in apples serve as “prebiotics,” which “promote the growth and health of the ‘good’ bacteria in your gut.” Fiber is also the “primary energy source” for the bacteria necessary for normal digestion. Although more research is needed, initial studies show that apples “increase the amount of beneficial bacteria in the gut.”
6. Promotes Bone Health
The potassium and calcium found in apples are “linked to a lower risk of osteoporosis,” a condition that causes decreased bone mass and density. While few studies have looked at the effect of apples alone on bone health, a higher overall fruit intake has been shown to “reduce the risk of bone fractures” and “improve bone mineral density.”
7. Keeps You Hydrated
Apples are composed of “80% to 89% water” and may “help you stay hydrated.” They also contain electrolytes that are “essential to maintaining your body’s water balance.” These electrolytes include “Calcium,” “Potassium,” “Magnesium,” and “Sodium.” The article notes that while apples can help, they “should not be your only water source,” as a medium apple contains “156 grams (g) of water,” which is about five ounces.
8. Supports Skin Health
Certain nutrients in apples may “support skin health.” In one study, healthy adult women who took “apple polyphenol tablets” saw “significant prevention of skin pigmentation caused by ultraviolet irradiation.” There is also some evidence that apples may “help prevent skin flushing” caused by niacin.
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