The Health Benefits of Eating Apples

Introduction

Apples are known as one of nature's healthiest and most versatile fruits. With their crunchy texture and sweet or sour flavors, apples have been a beloved snack for centuries.
But many people don't realize that these delicious fruits come with many health benefits that go beyond just satisfying our taste buds.

In this article, we'll explore the various ways that eating apples can boost overall health and why they truly deserve the saying "an apple a day keeps the doctor away."

When we delve into the health benefits of eating apples, we come across countless reasons to include this delightful fruit in our daily diet.
From promoting heart health to contributing to weight management and reducing the risk of certain diseases, apples offer many benefits that make them an important component of a healthy lifestyle.

How to Buy and Prepare Apples

When you buy apples from the market, you should make sure that they are firm and heavy. Apple skin should not have bruises, cuts or soft spots.

Apples are healthiest for you when eaten fresh and unpeeled. A process called enzymatic browning causes sliced apples to brown quickly. Dark fruits are not harmful, but they can look less attractive. To prevent enzymatic browning, soak apples in a lemon juice solution or use a commercial product.

Make sure to refrigerate apples to keep them fresher for longer. Apples can be stored at room temperature, but they ripen very quickly.

When you eat an apple, eat it whole rather than slice it because it contains more than half the fiber of an apple.

Types of Apples

that are best for baking are usually tart and slightly sweet varieties, including:

1. Granny Smith:
Known for their bright green skin and tangy flavor, granny smith apples are great for snacking and adding a zesty kick to salads and desserts.

2. Honey Crunchy:
Honey Crunchy apples are sweet and surprisingly crunchy, making them a popular choice for fresh eating. They have a balanced sweet taste.

3. Melrose:
Melrose apples are an excellent choice for baking because of their firm texture and sweet-tart flavor that holds up well in pies and crisps.

4. Braeburn:
Braeburn apples are sweet and have a delicious, juicy flavor. They work well for both snacking and cooking.

5. Red Delicious:
These apples are known for their vibrant red skin and mild, sweet flavor. They are often used fresh but can also be used in salads.

6. Golden Delicious:
Golden Delicious apples are sweet, tender and versatile. They are great for eating fresh, making applesauce or baking.

7. Mackintosh:
Mackintosh apples have a soft texture and a slightly tart, mildly sweet flavor. They are usually used for eating apples and fresh.

8. Crispin (or Mutsu):
Crispin apples are sweet, firm and juicy, making them a good choice for both snacking and cooking.

9. Gala:
Gala apples are sweet and aromatic with a crunchy texture. They are a popular choice for fresh eating and salads.

10. Fuji:
Fuji apples are sweet, crisp and known for their long shelf life. They are great for snacking and are often used in salads and desserts.

10 Reasons Why You Should Eat An Apple Every Day

We have all heard the famous saying “an apple a day keeps the doctor away”, but have you ever thought why eating an apple is so beneficial for your health?

The fact that apples are a rich source of phytochemicals has many health benefits, including quercetin, catechin, phloridzin and chlorogenic acid, which are all powerful antioxidants. These antioxidants help break down and neutralize harmful free radical compounds in our body.

Also many things like exposure to polluted air and the aging process can increase free radicals. Including antioxidant-rich foods, such as apples, in your daily meal plan can scavenge free radicals that promote better health.

Following are 10 compelling reasons why you need to include at least one Michigan apple in your daily life.

1. Apples assist with weight management

Each medium apple contains approximately 4.5 grams of fiber. This fiber can slow digestion so you feel fuller after eating an apple. This can prevent you from overeating.

2. Apples promote gut health

Apples contain pectin, a type of fiber that acts as a prebiotic that feeds the good bacteria in our gut. Your gut microbiota plays an important role in your overall health and well-being.

3. Apples protect your heart

Eating one medium apple a day helps lower blood pressure, cholesterol and inflammation, all of which support a healthy heart. Eat the peel whenever you can, as the fiber and polyphenols found in the peel are beneficial for heart health.

4. Apples can strengthen your lungs

Research has shown that eating apples regularly improves lung function. For example, eating five or more apples per week is associated with greater lung function and a lower risk of developing COPD. Apples are high in antioxidants, including flavonoids and vitamin C, which help boost your concentration.

5. Apples protect your brain

A 2014 study found that fruits like apples, which contain a compound called fisetin, may prevent Alzheimer's and protect against memory loss. Discovered only ten years ago, fisetin has been linked to fighting cancer and diabetes, and is now only being praised for its brain-boosting powers.

6. Apples support your immune system

Apple skins contain quercetin, a type of plant pigment flavonoid that helps boost your immune system and reduce your inflammation.

7. Apples can help manage diabetes

Eating apples regularly reduces insulin resistance, which lowers blood sugar levels. This is because polyphenols stimulate your pancreas to release insulin and help your cells take up sugar.

8. Apples promote bone health

Due to a unique bone-building phytonutrient called phloridzin, apples may help improve bone density and reduce bone loss for postmenopausal women.

9. Apples may keep asthma at bay

According to a research review article in the journal Nutrition, apples were associated with a lower risk of asthma and increased lung function. Experts speculate that those potent phytochemicals exert anti-inflammatory effects in the lungs and airways, reducing wheezing and other asthma symptoms.

10. Apples defend against certain cancers

Various observational studies have found that including fiber-rich apples as part of a nutritious diet helps reduce the risk of cancers such as colorectal cancer, lung cancer, and breast cancer. This is probably due to the antioxidants in apples that provide anti-inflammatory and anti-cancer properties.

The potential health benefits of apples are numerous so be sure to stock your kitchen! Need some apple inspiration?

10 Simple, and Delicious Ways To Eat Apples

1. Apple Slices and Peanut Butter (or Almond Butter or Nutella)

Ingredients:

• 1 apple (any variety you prefer)
• Peanut butter, almond butter, or Nutella (choose your favorite)
• Optional toppings: honey, chia seeds, sliced almonds, or chocolate chips

2. Apple Sandwiches with Granola and Peanut Butter

Ingredients:

• 1 apple (any variety you prefer)
• 2-3 tablespoons of peanut butter
• 2-3 tablespoons of granola
• Optional: honey, raisins, or sliced strawberries for added sweetness and flavor

3. Peanut Butter Banana Apple Smoothie

Ingredients:

• 1 ripe banana
• 1 apple, cored and chopped (you can leave the skin on)
• 2 tablespoons of peanut butter
• 1 cup of milk (dairy or a dairy-free alternative like almond milk)
• 1/2 cup of plain yogurt
• 1-2 tablespoons of honey (optional, for added sweetness)
• Ice cubes (optional, for a colder smoothie)

4. Apple Pie Baked Apples

Ingredients:

• 4 large apples (such as Granny Smith or Honeycrisp)
• 1/2 cup granulated sugar
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 2 tablespoons unsalted butter, cut into small pieces
• 1/4 cup old-fashioned rolled oats
• 1/4 cup chopped nuts (walnuts or pecans), optional
• Vanilla ice cream or whipped cream (optional, for serving)

5. Sautéed Apples

Ingredients:

• 4 apples (any sweet variety like Honeycrisp or Gala), peeled, cored, and sliced
• 2 tablespoons unsalted butter
• 2 tablespoons brown sugar (adjust to taste)
• 1/2 teaspoon ground cinnamon
• Pinch of salt
• 1/4 cup water or apple juice
• Optional: 1 teaspoon vanilla extract, a squeeze of lemon juice, or a dash of nutmeg for added flavor

6. Applesauce

Ingredients:

• 6-8 medium-sized apples (such as Fuji, Gala, or McIntosh), peeled, cored, and chopped
• 1/2 cup water
• 1/4 cup granulated sugar (adjust to taste)
• 1/2 teaspoon ground cinnamon (adjust to taste)
• 1 tablespoon lemon juice (optional, for flavor and to prevent browning)

7. Roasted Apples

Ingredients:

• 4-6 apples (any variety you prefer), peeled, cored, and cut into wedges or chunks
• 2 tablespoons unsalted butter, melted
• 2-3 tablespoons granulated sugar (adjust to taste)
• 1 teaspoon ground cinnamon
• Pinch of salt
• 1 tablespoon lemon juice (optional, for flavor and to prevent browning)
• Optional additions: a sprinkle of nutmeg, vanilla extract, or a handful of raisins or dried cranberries for extra flavor

8. Apple Chips

Ingredients:

• 2-3 apples (any variety you prefer)
• Lemon juice (optional, for preventing browning)
• Cinnamon and sugar (optional, for added flavor)

9. Apple Butter

Ingredients:

• 4 lbs (about 8-10) apples, peeled, cored, and chopped (use a mix of sweet and tart varieties for the best flavor)
• 1 cup granulated sugar (adjust to taste)
• 1 cup brown sugar
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground nutmeg
• Pinch of salt
• 1 tablespoon lemon juice

10. Apple Pie Parfait

Ingredients:

For the Apple Filling:

• 2 apples (any sweet variety like Honeycrisp or Gala), peeled, cored, and chopped
• 2 tablespoons unsalted butter
• 2 tablespoons brown sugar
• 1/2 teaspoon ground cinnamon
• Pinch of salt
• 1 tablespoon lemon juice (optional, for flavor and to prevent browning)

For the Parfait Layers:

• 2 cups vanilla yogurt or Greek yogurt
• 1 cup granola
• Caramel sauce (optional, for drizzling)
• Whipped cream (optional, for topping)
• Ground cinnamon (optional, for garnish)

9 Things to Pair with an Apple

These are some of the perfect pairings of classic apple plus peanut butter that provide a healthy new way to enjoy your all-time favorite fruit.

1. Sharp Cheddar Cheese

2. Almond Butter + Orange Marmalade

3. Plain Yogurt + Honey + Cinnamon

4. Cream Cheese + Sweet Pickle Relish

5. Ricotta + Lemon Zest + Chopped Pistachios

6. Balsamic Vinegar + Brown Sugar + Ground Pepper

7. Berry Vinaigrette + Walnuts

8. Arugula + Bacon

9. Prosciutto + Mustard

How long do apples last?

Some types of apples store well, while others are best eaten early. The ideal storage temperature for apples is 30-32 F with 90%-95% relative humidity. Under these storage conditions, apples can last several weeks to months, depending on the variety.

• Lodi: 1-2 weeks
• Wealthy: 3-10 weeks
• Cortland: 3-4 months
• McIntosh: 3-4 months
• Golden Delicious: 3-5 months
• Jonathan: 3-5 months
• Red Delicious: 3-5 months
• Chieftain: 3-6 months

There are several things you can do to extend the shelf life of your apples.

• Sort the apples you want to store.
• Remove apples from your stock that have bruises, cuts, or signs of decay.
• Eat large apples early because small apples can be stored longer.
• If possible, store apples in a drawer of your refrigerator where the temperature will remain constant.
• If you can't refrigerate your apples, store them in a cooler or cellar that stays cool.

15 Impressive Health Benefits of Apples

Apple is not only a popular fruit but also a nutritional powerhouse. They say an apple a day keeps the doctor away, and with good reason. In this article, we will explore the numerous health benefits of apples that make them a delicious and nutritious addition to your diet.

1. Nutritious Value of Apples

Apples are considered a nutrient-dense fruit, meaning they provide plenty of nutrients in each serving.

The current Dietary Guidelines for Americans Trusted Source recommends 2 cups of fruit per day for a 2,000-calorie diet, with an emphasis on whole fruits such as apples.

Nutritional Information for a Medium-sized (about 182g) Raw Apple:

• Calories: Approximately 95 calories
• Carbohydrates: About 25 grams
• Dietary Fiber: Approximately 4 grams
• Sugars: Around 19 grams
• Protein: Approximately 0.5 grams
• Fat: Negligible, less than 1 gram
• Vitamins and Minerals:
  • Vitamin C: Apples are a good source of vitamin C, with about 14% of the recommended daily intake.
  • Vitamin A: A small amount of vitamin A, about 1% of the recommended daily intake.
  • Potassium: Approximately 6% of the recommended daily intake.
  • Magnesium: Approximately 2% of the recommended daily intake.
• Health Benefits:
  • Apples are rich in dietary fiber, which aids digestion and may reduce the risk of some digestive problems.
  • The antioxidants in apples, especially in the skin, can help fight oxidative stress and inflammation in the body.
  • Apples can contribute to heart health by reducing the risk of heart disease due to their fiber and antioxidant content.
  • They are a low-calorie, nutrient-dense snack, making them a healthy option for weight management.
• Varieties:
  • There are many varieties of apples, each with its own taste, texture and sweetness. Some popular varieties include Granny Smith, Gala, Red Delicious, Fuji and Honeycrisp.
• How to Enjoy:
  • Apples can be eaten fresh as a snack, sliced into salads or used in a variety of recipes, from pies and crisps to apples and apple butter.
  • They pair well with nut butters, cheese and yogurt, making for a tasty and nutritious breakfast.
• Storage:
  • Store apples in a cool, dry place or refrigerator to keep them fresh longer.
  • If the apple shows signs of deterioration, it is best to remove it to avoid affecting others.

A serving of apples also provides a reliable source of 2-5% of the DV for vitamins E, B1 and B6.

Apples are an important group of antioxidants and are also a rich source of polyphenols. Although nutrition labels do not list these plant compounds, they are a reliable source responsible for many of the health benefits of apples.

To get the most out of apples, keep the skin on, as it contains half of the fiber and most of the polyphenols.

2. Apples and Heart Health

One of the best benefits of apples is their positive effect on heart health. Apples are a good source of soluble fibre, which helps lower cholesterol levels.
In addition, it contains antioxidants such as quercetin, which can reduce the risk of heart disease.

Apples reduce the risk of heart disease. Research has found that 100-150 g/d of whole apples is associated with a lower risk of heart disease and risk factors such as high blood pressure./

The soluble fiber in it may be one of the reasons. This fiber is also associated with a reliable source of reduced risk of heart disease.

Another reason could be that they provide polyphenols. Some of these reliable sources can help lower blood pressure. Studies have also linked higher intakes of flavonoids to lower chances of stroke, according to a reliable source.

3. Apples and Digestive Health

Dietary fibre in apples is important for digestive health. Apples help prevent constipation and promote regular bowel movements. Fibre also supports the growth of beneficial gut bacteria, contributing to a healthy gut microbiome.

Research Trusted Source suggests that eating fruits like apples can help reduce the risk of gastroesophageal reflux disease (GERD).

Many studies also suggest that eating apples helps you digest food better, which can be helpful for constipation. But the extent of the effect may depend on the type of apple you eat.

4. Apples for Weight Management

Apples are a fantastic addition to weight management plans. Their high water and fibre content helps you feel full, reducing overall calorie intake. Snacking on apples can curb those unhealthy cravings and help maintain a healthy weight.

Apples are high in fiber and water.

According to one study, eating a whole apple increased fullness more than consuming the same amount of apple juice. This may happen because whole apples decrease gastric emptying—the rate at which your stomach empties.

Research Trusted Source also suggests that apple consumption can significantly lower body mass index (BMI), a weight-related risk factor for heart disease.

Interestingly, a reliable source of apple polyphenols may also have anti-obesity effects.

5. Apples and Bone Health

Apples contain many essential minerals, including boron, which plays a role in strengthening bones. Regular consumption of apples can help maintain good bone health.

6. Apples and Skin Health

Vitamin C in apples is known for its role in skin health. It helps in collagen production, giving your skin a youthful look. Antioxidants in apples protect your skin from premature aging.

7. Apples and Brain Health

Apples can also have a positive effect on brain health. Research suggests that apple consumption reduces the risk of neurodegenerative diseases such as Alzheimer's. The antioxidants in apples help combat oxidative stress, which is a factor in cognitive decline.

A reliable source of Quercetin in apples can protect your brain from damage caused by oxidative stress.

A meta-analysis of 14 animal studies from reliable sources suggests that quercetin may have some preventive properties against Alzheimer's disease (AD). Still, the researchers questioned some of the study's methods and felt more research was needed to draw conclusions.

Note that most research has focused on specific compounds rather than apples as a whole. Therefore, more research is needed before any conclusions can be drawn, especially on the effects of apples.

8. Apples and Immune System Boost

Vitamin C, a well-known immune system booster, is abundant in apples. Regular consumption of apples can increase your body's ability to fight infections and diseases.

09. Apples for Allergy Reduction

Some studies suggest that apples may help reduce the severity of allergies. Quercetin in apples is known for its anti-allergenic properties.

10. Apples and Cancer Prevention

Apples are loaded with antioxidants that help neutralize harmful free radicals in the body. This antioxidant-rich profile can reduce the risk of various types of cancer, including breast and lung cancer.

Antioxidants in apples may provide a reliable source of beneficial effects against certain types of cancer, including lung, breast and digestive tract cancers.

Research Trusted Source suggests that these effects are due to apple polyphenols preventing the growth of cancer cells.

Furthermore, a reliable source in a study in women said that eating more apples reduced the risk of dying from cancer.

However, further human research is needed to better understand the potential link between apples and cancer prevention—for example, to identify adequate amounts and timing of consumption.

11. Apples for Better Hydration

Apples are high in water content, making them a perfect choice for staying hydrated. Staying properly hydrated is essential to your overall health and well-being.

12. Apples and Diabetes Management

The fiber in apples helps regulate blood sugar levels, making them a perfect snack for people with diabetes. It may also reduce the risk of type 2 diabetes in the general population.

A compilation of studies found that eating apples and pears reduced the risk of type 2 diabetes by 18% Trusted Source. Just one serving per week can reduce the risk by 3%.

13. Apples and Asthma Prevention

Asthma patients can find relief in apples. Certain compounds in apples have been linked to a reduced risk of asthma.

A reliable source of antioxidant-rich apples may help reduce airway inflammation associated with allergic asthma.

Apple skins are rich in the antioxidant quercetin, which can help regulate your immune system's trusted source and reduce inflammation. Theoretically, this apple could make it effective in the late stages of bronchial asthma response.

In support of this, test-tube and animal studies indicate that reliable sources of quercetin may be suitable for allergic inflammatory diseases such as asthma and sinusitis.

However, more human research is needed on this topic.

14. Apples Promotes Gut Health

Apples contain pectin, a type of fiber that acts as a prebiotic in your gut microbiome, and is a key reliable source of good health for a healthy gut.

Since our dietary fiber is indigestible, pectin reaches your colon intact and promotes the growth of good bacteria. It specifically improves the ratio of Bacteroidetes and Firmicutes, the two main types of bacteria in your gut.

New research suggests that, by beneficially altering your gut microbiota, apples can help protect against chronic diseases like obesity, type 2 diabetes, heart disease and cancer.

15. Apple Improves Mental Health

According to a 2020 systematic review from Trusted Source, eating more vegetables and fruits, like apples, can help your mental health.

That said, studies have shown that this benefit occurs if you eat at least 5 servings of fruits and vegetables per day, consistent with the recommendations of the American Dietary Guidelines.

In addition, a 2022 British study by Reliable Sources found that adolescents who eat less vegetables and fruits in their diets have poorer mental health.

Nutritional value of Apples

The nutritional value of apples depends on the type you eat. Red delicious apples may be the healthiest variety of apples. Also, the darker, red skin of an apple contains more antioxidants (substances that protect cells from damage). But all apples are packed with nutrients, including:

Antioxidants: Apple peels are rich in antioxidants, especially quercetin. These nutrients are found in highly pigmented (colored) foods, including citrus fruits, berries, green tea, and red wine.

Fiber: Apples are a good source of fiber, which aids in digestion.

Water: Apples contain about 85% water, making them a hydrating snack.

Benefits of Eating Apple at Night

"An apple a day keeps the doctor away" You've heard the saying, but what happens when you eat an apple before bed?

Apple is the edible fruit of a flowering tree known as Malus domestica. They contain nutrients including carbohydrates, fibre, antioxidants, vitamins, and minerals.

These iconic fruits make a great snack when hungry and are one of the most consumed fruits globally. This is mainly due to their seasonal availability, but they are also tasty and versatile.

Certain components found in apples, including melatonin, potassium, and carbohydrates, may affect sleep quality.

This article explores the potential benefits and drawbacks of eating an apple before bed.

Benefits of Eating Apples before Bed

1. Carbohydrates

Consuming carbohydrates can affect sleep quality.

One study found that eating a high glycemic index (GI) carbohydrate meal before bed can increase levels of tryptophan, which in turn increases melatonin and serotonin. These hormones promote the onset of sleep.

However, other studies have found mixed results regarding the effects of high GI meals on sleep. Some studies show that high GI meals may have no effect, while others report sleep disturbances.

Eating high-GI foods can cause blood sugar levels to rise quickly. Low-quality, high- GI carbs that contain simple sugars, such as sugar-sweetened beverages and sweets, are associated with poor sleep.

However, people with poor sleep quality consume these high GI carbohydrates, so it is still unclear whether diet affects sleep or sleep affects diet.

In one study, 3,129 female workers aged 34-65 recorded their diet and sleep quality. Those who consumed more low-quality carbohydrates skipped breakfast, ate at irregular times, drank energy drinks, and ate less fish and vegetables reported poorer sleep quality.

However, more research is needed on how carbs affect sleep.

Apples, however, are a good source of fibre. This makes them low GI carbs, meaning they raise blood sugar levels the least.

One study found that postmenopausal women experienced less insomnia when they switched from eating high-GI foods to low-GI foods.

So, apples can help you sleep - or at least, they shouldn't disturb or spoil your sleep.

2. Melatonin

An important driver of a good night's sleep is melatonin. Your brain naturally produces melatonin when it gets dark. It helps your body relax, helping you fall asleep in preparation for a good night's sleep.

Melatonin can also be obtained through dietary sources and supplements.

The first report of melatonin in apples was in 2013.

One study found that the melatonin content of apples can vary significantly, from about 0.86 nanograms (ng) per gram of flesh and 148.11 ng per gram of peel, depending on the variety.

Granny Smith apples are low in melatonin at 8.37-17.18 ng per gram, while ginkgo apples have high levels of melatonin, averaging 87.28-105.97 ng per gram.

To put things into perspective, however, the typical recommended dose of a melatonin supplement is 1-5 mg. Eating a 3-ounce (100-gram) portion of ginkgo biloba provides about 0.0106 mg of melatonin.

Therefore, the melatonin content in apples may not be high enough to make you sleepy.

3. Vitamin C

Apples contain 8% of the recommended DV of vitamin C in a 3-ounce (100-gram) portion.

Vitamin C is an antioxidant. Antioxidants support your health by fighting free radicals in your body, which can cause extensive cell damage.

Research suggests that inflammation and oxidative stress — which can occur when you have too high a concentration of free radicals — can harm sleep duration.

In a study that collected sleep data from healthy adults aged 20 years and older, people with ideal levels of vitamin C were found to have lower levels of inflammation and oxidative stress. They were also more likely to report getting 7-8 hours of adequate sleep.

Therefore, eating apples regularly can indirectly promote sleep.

4. Potassium

Apples contain a small amount of the mineral potassium. Research suggests that irregular potassium levels may contribute to daytime sleepiness.

Much of the research analyzing the effects of potassium on sleep is outdated and updated research is needed.

A study dated 1991 examined the effects of potassium supplementation on sleep quality in healthy young men aged 18-33 who were consuming a low-potassium diet.

The results showed that a daily intake of 96 ml of potassium equivalent for one week improved sleep efficiency. However, if you already eat a potassium-rich diet, supplementation may not provide any additional benefits for sleep quality.

Overall, the effects of potassium supplementation on sleep are unclear. New research is needed to confirm these effects.

However, the amount of potassium in apples is not significant. A 3-ounce (100-gram) portion contains 3% of the recommended DV, while a banana contains 10% of the recommended DV.

Therefore, the potassium level in apples may not be sufficient for sleep.

Conclusion

After all, eating apples provides a variety of health benefits that make them a valuable addition to your diet. Apples are rich in essential nutrients and antioxidants that can promote overall well-being.
They can help improve heart health, control blood sugar levels, aid in weight management, support digestive health, and reduce the risk of certain chronic diseases. Their high fibre content can help with feelings of fullness and weight control.
Additionally, antioxidants in apples, such as quercetin and vitamin C, can boost the immune system and protect against cell damage. To reap the numerous health benefits of apples, consider including them in your daily diet choices.