Apple: Health benefits, nutrients and uses

Medically Reviewed by Checkmark Medically Reviewed By: Sheela Krishnaswamy
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Last Updated on May 5, 2023 by Shabnam Sengupta

Apples, with their crunchy texture and bright colour, are a highly popular fruit worldwide, originating from Central Asia. They are rich in vitamin C, fibre, minerals, and antioxidants. You can enjoy apples as a standalone snack or add to salads, smoothies, pies, or desserts. They are a versatile option low in calories. Extensive research has demonstrated the numerous health benefits of consuming apples. This article aims to provide an in-depth understanding of apples and their impact on health and more.

Health benefits of apple

Supports weight loss

Apples are helpful for weight loss. Their high fibre and water content leads to an increase in satiety and assists in appetite control. Eating whole apples may be more effective than consuming apple purée or juice in promoting feelings of fullness. This is because the fibre in whole apples reduces the rate at which the stomach empties. Studies also suggest that consuming apples may lower BMI, which is a risk factor for heart disease. Additionally, the polyphenols in apples may have anti-obesity effects by reducing inflammation and fat accumulation in the body. 

Good for heart

Apples may help lower the risk of heart disease due to several reasons. Firstly, they contain soluble fibre, which can reduce blood cholesterol levels. Secondly, they contain polyphenols such as the flavonoid epicatechin, which can lower blood pressure. Thirdly, high intakes of flavonoids may lower the risk of stroke. This is because they can prevent heart disease by reducing blood pressure, LDL cholesterol oxidation, and atherosclerosis. Additionally, a study found that consuming white-fleshed fruits and vegetables like apples and pears can decrease the risk of stroke. For every 25 grams of apple slices consumed per day, the risk of stroke decreased by 9%.

May lowers risk of diabetes

According to a compilation of studies, consuming apples can lower the risk of type 2 diabetes by 18%, and even one serving per week may reduce the risk by 3%. This positive effect may be due to the high levels of antioxidants, such as quercetin and phloridzin, present in these fruits. Quercetin’s anti-inflammatory properties can decrease insulin resistance, a major risk factor for diabetes onset, while phloridzin is believed to lower sugar absorption in the intestines, leading to a reduced blood sugar load and decreased diabetes risk.

Preventative properties against cancer

Apples are rich in antioxidants that may have a positive impact on certain types of cancer, including lung, breast, and digestive tract cancers. According to test-tube studies, apple polyphenols could prevent cancerous cells from multiplying. Additionally, a study involving women showed that higher apple intake was linked to a reduced risk of cancer-related deaths. The fibre content in apples could also contribute to their cancer-fighting properties. Apple pectin fibre, for instance, was found to inhibit cancerous cell growth and trigger their death in a test-tube study.

Helps prevent asthma

The antioxidants found in apples may have protective effects on your lungs against oxidative damage caused by free radicals, which can trigger inflammatory and allergic responses in the body. The skin of apples contains quercetin, an antioxidant that can help regulate the immune system and reduce inflammation. This suggests that apples could potentially be effective in treating bronchial asthma responses, especially in later phases. Additionally, test-tube and animal studies indicate that quercetin could be a viable treatment for allergic inflammatory diseases like asthma and sinusitis. Other apple compounds, such as proanthocyanidins, may also have anti-inflammatory effects and help prevent allergic asthma airway inflammation.

Helps in maintaining brain health

The polyphenols found in apples may have a protective effect on the brain, potentially reducing the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s, as well as age-related memory loss. Apple juice concentrate has also been shown to improve folate deficiency, which is linked to age-related neurodegeneration. It may also help reduce the buildup of proteins like amyloid-beta, which can trigger Alzheimer’s disease, and eliminate free radicals that contribute to cognitive decline. Additionally, the extract may help maintain levels of acetylcholine, a neurotransmitter which is a chemical messenger that transmits signals in the nervous system that is often low in both deficient and ageing individuals.

May promote hair growth

Annurca apple, which is native to Southern Italy, contains a high amount of the polyphenol Procyanidin B2. This polyphenol has been extensively studied for its potential to stimulate hair growth by promoting the proliferation of hair follicles and increasing keratin production. In a study involving healthy subjects, oral consumption of Annurca apple extract led to increased hair growth, hair number, hair weight, and keratin content after two months.

Conclusion

Apples are a highly nutritious fruit with numerous health benefits. They are packed with fibre and antioxidants, which can help lower the risk of several chronic diseases such as heart disease, diabetes, and cancer. In addition, apples can aid in weight loss and promote gut and brain health. Although further research is necessary to fully comprehend the impact of apples on human health, they remain a delicious, adaptable, and widely available fruit that can only benefit your health.

FAQ on Apples

Should I eat apples if I have a heart condition?

Yes. If you have a heart condition, incorporating apples into your diet may be beneficial. Apples are a rich source of fibre and polyphenols, which have been linked to a reduced risk of heart disease. The fibre in apples can help to lower cholesterol levels and improve digestion, while the polyphenols in apples have antioxidant and anti-inflammatory properties that can help to reduce the risk of heart disease.

Should I eat apples if I have a kidney problem?

Maybe. While apples are a good source of fibre and polyphenols, they also contain a moderate amount of potassium, with a medium-sized apple containing around 195 mg of potassium. For individuals with kidney problems, it is generally recommended to limit potassium intake to prevent hyperkalemia (high potassium levels in the blood).

Should I eat apples if I have a liver problem?

Yes. Apples are a good source of fibre and polyphenols, which can help to support liver health. The fibre in apples can help to regulate digestion and promote the excretion of waste products from the liver. The polyphenols in apples have antioxidant and anti-inflammatory properties that can help to reduce oxidative stress and inflammation in the liver.

Should I eat apples if I have diabetes?

Yes. If you have diabetes, it is generally safe to include apples in your diet as part of a balanced meal plan. Apples are a good source of fibre and polyphenols, which can help regulate blood sugar levels by slowing down the absorption of glucose in the bloodstream.

Should I eat apples if I have high cholesterol?

Yes. If you have high cholesterol, incorporating apples into your diet may be beneficial. Apples contain soluble fibre, such as pectin, which can help to lower cholesterol levels by binding to cholesterol in the digestive system and preventing its absorption into the bloodstream.

Should I eat apples if my bones are weak?

Yes. Apples are a good source of vitamin C, which plays a key role in collagen production. Collagen is a structural protein that is found in bones and is necessary for maintaining their strength and flexibility. Vitamin C also helps the body absorb calcium, which is essential for building and maintaining strong bones.

In addition to vitamin C, apples also contain polyphenols, which have been shown to have bone-protective effects.

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Last Updated on May 5, 2023 by Shabnam Sengupta

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on May 5, 2023 by Shabnam Sengupta

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on May 5, 2023 by Shabnam Sengupta

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on May 5, 2023 by Shabnam Sengupta

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on May 5, 2023 by Shabnam Sengupta

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

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Last Updated on May 5, 2023 by Shabnam Sengupta

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on May 5, 2023 by Shabnam Sengupta

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on May 5, 2023 by Shabnam Sengupta

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on May 5, 2023 by Shabnam Sengupta

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Last Updated on May 5, 2023 by Shabnam Sengupta

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

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Garima Dev Verman
Garima Dev Verman
The author is a qualified nutritionist and diabetes educator. She fact checks and analyses diet and nutrition-based content on THIP
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