Antioxidant-rich apples may help protect your lungs from oxidative damage.
A large study of over 68,000 women found that those who ate the most apples had the lowest risks of asthma. Eating about 15% of a large apple per day was linked to a 10% lower risk of asthma
Apple skin contains a flavonoid called quercetin, which can help regulate the immune system and reduce inflammation. These are two ways in which it affects asthma and allergic reactions
Good for Bone Health
Eating fruit is linked to higher bone density, which is a marker of bone health.
Researchers think the antioxidant and anti-inflammatory compounds in fruit help promote bone density and strength.
Some studies show that apples, specifically, may positively affect bone health
In one study, women ate a meal that either included fresh apples, peeled apples, applesauce or no apple products. Those who ate apples lost less calcium from their bodies than the control group
Protect Your Brain in Old Age
Most research focuses on apple peel and flesh.
However, apple juice may potentially have benefits for age-related mental decline.
In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline
Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to Alzheimer’s disease
Researchers who fed elderly rats whole apples found that a marker of the rats’ memory was restored to the level of younger rats
That being said, whole apples contain all the same compounds as apple juice. It is always a healthier choice to eat your fruit whole.
Lower Risk of Diabetes
Several studies have linked eating apples to a lower risk of type 2 diabetes
In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples a week had a similarly protective effect
It’s possible that the polyphenols in apples help prevent tissue damage to beta cells in the pancreas. Beta cells produce insulin in the body and are often damaged in people with type 2 diabetes.
Help Prevent Cancer
Several studies have shown a link between eating apples and a lower risk of cancer.
More specifically, test-tube studies have explored the ways in which the plant compounds in them can combat cancer
One study in women reported that eating apples was linked to lower rates of death from cancer
They may lower cancer risk in several ways, including with antioxidant and anti-inflammatory effects
Apples May Be Good for Your Heart
Apples have been linked to a lower risk of heart disease
One reason may be that apples contain soluble fiber, which is the kind that can help lower your blood cholesterol levels.
They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.
One of these polyphenols is a flavonoid called epicatechin, which may lower blood pressure.
An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke
Flavonoids can help prevent heart disease by lowering blood pressure, reducing LDL oxidation and acting as antioxidants
Another study compared the effects of eating an apple a day to taking statins, which are a class of drugs known to lower cholesterol. It estimated that apples would be almost as effective at reducing death from heart disease as statins
However, this was not a controlled trial, so take the findings with a grain of salt.
Apples Are Nutritious
A medium apple is equal to 1.5 cups of fruit.
Two cups of fruit daily are recommended on a 2,000-calorie diet.
Below are some nutrition facts for a medium apple:
Carbs: 25 grams.
Fiber: 4 grams.
Vitamin C: 14% of the RDI.
Potassium: 6% of the RDI.
Vitamin K: 5% of the RDI.
Manganese, copper and vitamins A, E, B1, B2 and B6: Under 4% of the RDI.
Apples May Be Good for Weight Loss
Apples are high in fiber and water — two qualities that make them filling.
In one study, participants who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice or no apple products.
In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t
In another study, 50 overweight women added either apples or oat cookies to their diets for 10 weeks. Each item had a similar calorie and fiber content. Those who ate apples lost an average of 2 lbs and ate fewer calories overall
source : healthline.com