Apples are one of the most widely consumed fruits in the world and are available in both sweet and tart varieties.
Research suggests that this popular fruit may have several beneficial effects on the body and could help prevent a range of diseases.
A versatile and popular fruit
Apples come in many flavor varieties, from sweet to tangy, and are often used in everything from baked goods to salads and smoothies.
They can also be eaten on their own as a snack or paired with foods such as nut butter.
Also read: Study suggests common infection may be linked to Alzheimer’s
Apples are rich in nutrients
Apples are considered nutrient-dense because they provide many essential nutrients per serving.
Dietary guidelines recommend daily fruit intake, with whole fruits such as apples particularly emphasized.
May support weight loss
Apples are high in fiber and water, which makes them filling.
Whole apples may increase feelings of fullness more than apple juice, possibly because they slow stomach emptying.
Also read: New oxygen gel shows potential in treating chronic diabetic wounds
A study published in The American Journal of Clinical Nutrition (1) suggests that apple consumption may be associated with a lower BMI.
However, the evidence is not conclusive, and further research is needed.
Benefits heart health
Moderate consumption of whole apples has been linked to a lower risk of heart disease and related risk factors such as high blood pressure.
This may be due in part to their content of soluble fiber and polyphenols.
Also read: The average muscle mass for your age group
A high intake of flavonoids has also been associated, in a study published in The American Journal of Clinical Nutrition (2), with a reduced risk of stroke.
Linked to a lower risk of type 2 diabetes
A review published in Current Developments in Nutrition shows that apple consumption may be associated with a reduced risk of developing type 2 diabetes.
The compound quercetin, found in apples, may partly explain this link. However, individuals with diabetes should continue to monitor their blood sugar levels.
Promotes a healthy gut
Apples contain pectin, a type of fiber that acts as a prebiotic in the gut. Pectin reaches the colon undigested and promotes the growth of beneficial bacteria.
Also read: New research examines whether berries can reduce the risk of dementia
This may improve the balance between different types of bacteria and could play a role in the prevention of chronic diseases.
May help prevent cancer
Research published in Nutrients suggests that polyphenols in apples may inhibit the growth of cancer cells.
However, clinical studies are still needed to confirm this association in humans.
Possible effect against asthma
Apple peel is rich in the antioxidant quercetin, which may help regulate the immune system and reduce inflammation.
Also read: Test may reveal intestinal inflammation long before symptoms appear
In theory, this could be relevant for asthma, but more human research is required.
May protect the brain
Quercetin in apples may protect the brain from damage caused by oxidative stress.
Animal studies published in the International Journal of Molecular Sciences indicate that the compound may have a preventive effect in relation to Alzheimer’s disease, though researchers call for further investigation.
May strengthen mental health
Higher intake of fruits and vegetables, including apples, has been linked to better mental well-being in a study published in Nutrients (2).
The effect is particularly evident among individuals who consume at least five portions of fruits and vegetables daily.
Young people with low intake tend, according to research, to experience poorer mental health.
May aid digestion
Consuming fruit such as apples may reduce the risk of gastroesophageal reflux disease.
Several studies published in Food & Function also suggest that apples may support digestion and relieve constipation, although the effect may vary depending on the apple variety.
A fruit with broad health perspectives
Overall, apples are rich in fiber and antioxidants, and their consumption is associated with a lower risk of several diseases.
Although research continues to examine their precise effects, current evidence suggests that apples may contribute positively to weight management, gut health, heart health, and brain function.
Sources: Healthline, The American Journal of Clinical Nutrition (1), The American Journal of Clinical Nutrition (2), Current Developments in Nutrition, Nutrients (1), International Journal of Molecular Sciences, Nutrients (2) og Food & Function.