Not only are apples juicy, delicious, and crunchy, they also offer you a huge array of health benefits, as well. What’s even better is that you can eat an apple in so many different ways, which can ensure that you never get tired of them. From making a dessert to having a quick snack, they are perfect for the occasion, and the health benefits of apples are plentiful.
According to a recent report, apples are the most grown and eaten food in the world. They rank high on nearly every list about health foods and can be anywhere year-round. Being made up mostly of water, they are easy for your body to digest and are also packed full of essential nutrients.
Since you shouldn’t believe just anything you read on the internet, I’m sure you will want to hear a scientific confirmation of the health benefits of apples. If that’s the case, this article is just what you need. Read on to find out 17 health benefits of eating an apple every day.
17 Health Benefits of Apples
1. They improve brain health.
Acetylcholine is increased in your brain each time you eat an apple. This is directly linked to better concentration, problem-solving, and remembering.
2. Reduces your risk of dementia, stroke, and diabetes.
To start, each apple contains nutrients that prevent you from oxidative stress, which is what causes diseases such as dementia and Alzheimer’s diseases. Next, both men and women can have their risk of stroke lowered by consuming at least one apple each day. Additionally, they contain polyphenols which can even out your blood sugar levels, lower glucose absorption and stimulate insulin release, all of which are beneficial to those with diabetes.
3. Lowers cholesterol for those whose levels are too high.
The fiber that is found in this fruit can naturally lower the cholesterol levels in your body, which can help protect against cardiovascular diseases. It’s also important to note that there are two kinds of cholesterol, HDL (which is good) and LDL (which is bad), and consuming this crunchy fruit shows a reduction in the LDL but an increase in the HDL.
4. Decreases risk of obesity.
Each apple you eat is full of water and fiber, and the two of those together make you feel less hungry and reduces your appetite. Not only that, but this fruit is also burned quickly by your body, preventing any of the apples from turning into stored fat.
5. They are full of necessary nutrients and vitamins.
This fruit is packed with essential nutrients including:
- 85.56 grams of water
- 52 kcal of energy
- 0.26 grams of protein
- 0.17 grams of lipid
- 13.81 grams of carbs
- 2.4 grams of fiber
- 10.39 grams of sugar
- 6 miligrams of calcium
- 0.12 miligrams of iron
- 5 miligrams of magnesium
- 11 miligrams of phosphorus
- 107 miligrams of potassium
- Only 1 miligram of sodium
- 0.04 miligrams of zinc
- 4.6 miligrams of Vitamin C
- 0.02 miligrams of thiamin
- 0.03 miligrams of riboflavin
- 0.09 miligrams of niacin
- 0.04 miligrams of Vitamin B-6
- 3 micrograms of folate
- 3 micrograms of Vitamin A
- 0.18 miligrams of Vitamin E
- 2.2 micrograms of Vitamin K
6. Helps with healthy digestion.
A huge part of the health benefits of apples is that each one contains 20 percent of the recommended daily amount of fiber for normal adults. Researchers at the Department of Horticulture Science at North Carolina State University found that the fiber in apples helps with the overall digestive process. This leads to smooth bowel movements, prevention of constipation and diarrhea, and a decreased risk of getting irritable bowel syndrome, among other digestive benefits.
7. They contain prebiotics.
One of the many health benefits of apples is that it contains pectin, a specific kind of fiber that also plays the role of a prebiotic. This allows for higher functioning (good) bacteria in the large intestine and gut. It also works to eliminate bad bacteria, allowing for higher overall nutrition.
8. Boosts your immune system.
Vitamin C, antioxidants, and protein (all found in this juicy fruit) can boost your immune system, making it easier to fight off illness. This will also help you feel less weak and will improve your muscle tone.
9. The fiber contained in them helps with oral health.
When you eat an apple, it helps clean your teeth and gums in an all-natural way. The fiber helps with the teeth cleaning, and the antibacterial properties found in each apple help keep bacteria off your teeth and gums. Another bonus to your oral health is that eating this fruit can increase the production of saliva, which lowers the number of bacteria in your mouth.
10. Contains antioxidants.
Scientists at Cornell University found that the antioxidants in this fruit can help protect the brain from oxidative stress, which helps prevent neurological disorders. Additionally, antioxidants can prevent premature aging, wrinkles, and age spots. The fruit can also help with blood circulation, keeping your skin young-looking.
11. Improves asthma symptoms.
The anti-inflammatory properties of this fruit allow for lessened asthmatic symptoms including a reduction in inflammation and strengthening of the immune system.
12. Leads to improved bone health.
This fruit contains healing compounds such as kaempferol, quercetin, and myricetin. Not only are these compounds linked to minimizing inflammatory conditions, they are also linked to overall bone health.
13. Can improve vision.
Serious eye diseases and ailments such as macular degeneration, glaucoma, and cataracts can all be prevented by eating at least one apple a day. Additionally, this fruit can make your eye muscles stronger, improve eyesight, and treat night blindness. If you’re looking to improve your vision and eye health, you can’t go wrong with this fruit.
14. May help prevent gallstones.
The pectin that is found in each apple keeps cholesterol levels steady, which high cholesterol is what would cause gallstones to form. Since apples lead to lower cholesterol, it only makes sense that they also prevent gallstones.
15. Helps prevent and relieve hemorrhoids.
Since fiber helps with digestion and this fruit is full of fiber, the fruit can relieve hemorrhoids as they usually only occur when you have to strain when taking a bowel movement.
16. Prevents and treats dandruff.
When you apply the juice from an apple to your scalp, it can prevent and treat dandruff, while also working as a conditioner.
Quick, Delicious, and Easy Apple Recipes
Since you can eat or drink apple, there are quite a few recipes you could try out to increase your apple consumption.
Chop up your favorite fruits (including at least one apple, of course), and mix them all together in a bowl. Eat as is, or top with whipped cream.
Thinly slice an apple, sprinkle with sugar, and bake at 350 degrees Fahrenheit until crunchy.
Using 15 peeled and diced apples, 4 cinnamon sticks, 1/4 cup of brown sugar, a teaspoon of lemon juice, mix all ingredients together in a crockpot and cook on high for 6 hours. When it’s done, mash it all up until it has the correct texture.
Apple crisp bars
First, begin by preheating the oven to 350 degrees Fahrenheit and grease an 8×8 baking dish.
Then, you will make the crust using one stick of butter, 1/4 cup of brown sugar, 1/2 teaspoon of vanilla extract, and 1 1/4 cups of flour. Combine and mix everything except the vanilla extract and flour, and once all of the other ingredients are well mixed, you can add the remaining two ingredients. It should make a crumbly dough, which you will then press into the bottom of the baking dish before baking for 14 minutes (leave the oven on when it’s finished, you’ll use it again at the same temperature.
Next, you will make the filling using 4 – 5 medium peeled, cored, and thinly sliced apples, 2 tablespoons of flour, and 1/4 cup of sugar. Combine all of the ingredients into a large bowl and mix until the fruit is coated with sugar and flour. Put the mixture evenly over the crust.
Finally, you will make the topping using 1/2 cup of brown sugar, 1/4 cup of granulated sugar, 3/4 cup of flour, 1 teaspoon of cinnamon, and 6 tablespoons of butter cut into small cubes. Using a medium-sized bowl, mix all of the ingredients together, cutting the butter in to make a crumbly topping. Put all of the toppings over top of the fruit.
You will then bake the dish (uncovered) for about 45 minutes, allow it to cool completely, and then cut it into bars. You could use parchment paper in the baking dish to allow for easier removal.