The saying goes: “an apple a day keeps the doctor away”; but what exactly are the health benefits that these tasty fruits can offer? Apples claim a lot: they can lower your chance of developing cancer, heart disease, and diabetes, and can help you shed pounds while improving your brain and gut health.
From Vitamin C to fiber, there are many reasons why you should make an apple (or two or more!) a part of your daily routine.
Nutrition
Nutrient-dense fruits, apples are packed with lots of nutrients per serving, according to Healthline. One medium apple contains:
- Calories: 104
- Fiber: 5 g
- Carbs: 28 g
- Vitamin C: 10% of the Daily Value (DV)
- Potassium: 5% of the DV
- Copper: 6% of the DV
- Vitamin K: 4% of the DV
Apples are also rich in antioxidants called polyphenols. To get the most fiber and nutrients out of your apples, keep the skin on.
Weight Loss
High in fiber and water, apples can be very filling, which helps with weight loss goals. One study shows eating whole apples increases fullness more so than drinking equal amounts of apple juice. Why? Whole apples are thought to reduce gastric emptying, which is the speed at which your stomach empties.
Eating apples can also reduce one’s Body Mass Index (BMI), which is a risk factor for heart disease. In addition, the polyphenols contained in apples also have anti-obesity effects.
Heart Health
Apples may reduce your chance of developing heart disease while reducing risk factors like high blood pressure due to their high soluble fiber content. Studies also show that apples can reduce your chance of stroke.
Diabetes
Eating apples can lower the chance of developing type 2 diabetes, with just one serving a week lowering the risk by three percent. This is likely due to the polyphenol content.
Gut Health
Apples contain a type of fiber called pectin, acting as a prebiotic in your gut microbiome. Healthy guts equal better overall health. Because dietary fiber can’t be digested, pectin is able to get to your colon intact, which promotes good bacteria growth. As such, apples can guard against chronic diseases such as type 2 diabetes, obesity, heart disease, and cancer.
Cancer
Antioxidants may prevent certain types of cancers, including breast, lung, and digestive tract cancers, thanks to the polyphenols that can keep cancerous cells from multiplying.
Asthma
Apples are high in antioxidants, which can reduce airway inflammation in those who suffer from asthma. These antioxidants help to regulate the immune system while reducing inflammation.
Brain Health
The quercetin in apples protects the brain from damage brought on by oxidative stress, preventing cognitive impairments such as Alzheimer’s disease.
Visit Robinette’s Apple Haus & Winery
Our orchards may be closed for the season but that doesn’t mean you can’t stop by and check out our cider mill, winery, and bakery. To learn more about our seasonal activities, too, call us at (800) 400-8100 today.
