The Five Health Benefits of Apples

Did you know that apples are one of the healthiest fruits in existence? They’re rich in vitamins, minerals, antioxidants, and fiber, and there’s even evidence that they may be able to help lower cholesterol levels, prevent diabetes, and fight cancer cells. In fact, apples are so good for you that you should probably be consuming them on a regular basis! If you’re looking to add more apples to your diet, then these five benefits of apples will be useful to help you make your decision.

They prevent type 2 diabetes

The fiber and other phytonutrients in apples help regulate blood sugar levels, which is especially good news if you’re at risk for type 2 diabetes. And a study found that women who ate one apple a day were significantly less likely to develop diabetes over time than women who didn’t eat apples. They aid weight loss: Apples are known to have some cleansing properties, which help rid your body of excess bloat and toxins that may be making it harder for you to lose weight. The fiber, vitamins A and C, potassium, and polyphenols (antioxidants) in apples can all work together to support your digestion while also helping your body metabolize fat cells more easily.

They reduce asthma symptoms

A recent study found that children who ate apples twice a week were 25 percent less likely to develop asthma than those who didn’t eat them. Apples contain pectin, a soluble fiber that may help ease symptoms for people with asthma. Apples are high in quercetin, a flavonoid with antihistamine properties that helps reduce allergy symptoms. They lower cholesterol: Consuming at least one serving of whole grains daily is associated with lower total and low-density lipoprotein (LDL) or bad cholesterol levels in healthy adults, according to clinical research. Studies have shown that eating apples every day could be beneficial for people looking to lower their cholesterol levels as well.

They protect against cataracts

According to a 2005 study, eating apples at least once a week could reduce your risk of cataracts by as much as 40 percent. In addition to boosting eye health, they help your heart and digestion: apples contain flavonoids that improve heart health by lowering blood pressure and reducing cholesterol levels. They’re rich in fiber, which makes them great for digestive health. A medium-sized apple contains 4 grams (g) of fiber; most Americans get just 15g per day—half of their daily recommended amount! And they can help you eat healthier overall: Eating an apple every day can lead to weight loss. One 2012 study found that overweight adults who ate apples regularly were able to lose more belly fat than those who didn’t consume apples at all.

They can lower blood pressure

Some studies have shown that eating apples daily can lower systolic blood pressure by up to 10 points. For most adults, systolic pressure—the top number in reading—is between 120 and 139. Anything above 140 is considered high-risk. Reducing your systolic blood pressure by 10 points can lower your risk for heart attack, stroke, and other major health issues, experts say.

They may reduce cancer risks

The chemicals in apples may help kill cancer cells and reduce your risk of getting certain cancers. For example, a study published in Cancer Research showed that compounds in apples blocked DNA damage caused by exposure to cigarette smoke. Many other studies suggest that compounds found in apples may also help prevent colon cancer and breast cancer, as well as other types of tumors. The fiber from an apple is great for digestion: Fiber helps keep you full and improves digestion by keeping your intestines healthy and functioning at top speed. One medium-sized apple contains nearly 2 grams of fiber—nearly 10 percent of your daily recommended intake (even though Americans only consume about half that amount on average). Fibrous foods also keep blood sugar levels steady by slowing down how quickly food empties from your stomach into your intestines.

The Five Health Benefits of Apples