Let’s dive in… 1. I've been trying to eat at least 3 a day. New research suggests that this may be the reason behind some of the protective effects of apples against obesity, type 2 diabetes, and heart disease. Multiple studies show apples are good for your tickerin multiple ways. Apples are actually amazing food for dogs because they are healthy, low calorie and cheap. Many of these are concentrated in the peel. Apples contain pectin, a type of fiber that acts as a prebiotic. Those who ate apples lost less calcium from their bodies than the control group (11). It is worth bearing in mind that the sugar from apple juice is quickly absorbed into the blood stream, as the juicing process releases the sugars and removes the fibre. And they have pectin, a fiber that breaks down in your gut. Meanwhile, drinking apple juice is also very good. Apples are a good source of calcium, magnesium, and potassium. It is fine to use overripe apples in an apple crisp, so go ahead and use those up if you’ve got them. If an apple a day can keep the doctor away, three can send the pounds away, provided you follow an ingenious diet. Absolutely, positively, apples are a good food choice. This page was last updated on 8 August 2018 by Kerry Torrens. If you give the dog too much because he loves apples, your dog may be sick. Beside carrots, apple peel offers you a good source of vitamin A. Cheap and readily available in the UK, apples come in an array of colours depending on the variety (of which there are around 2,000) from pale yellows and greens through to deep reds. Many people may not know what is behind these health claims about apples, and how good for the body apples are. However, more research is required before the same claim can be demonstrated in human populations. Apples 101: Nutrition Facts and Health Benefits. Search for these sweet-and-sour cuties when you have a baking project or cider making on the brain. All rights reserved. And the Women's Health Study showed that women who ate apples over the seven-year stud… Eating fruit is linked to higher bone density, which is a marker of bone health. But do they contain too much sugar to be healthy? The British Dental Association recommend you drink apple juice at mealtimes to reduce the risk of tooth decay. The health benefits of apples come not only from the nutrients they contain but also from compounds called … They’re crisp and sturdy but packed with lots of winey, aromatic juice. Apples are a good source of antioxidants. Apples and cancer prevention There are many risk factors for cancer and not eating apples does not come close to being one of them. Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation. Nutritional benefits of apples Apples are extremely rich in antioxidants that help to protect our cells from free radical damage caused by factors such as pollution, cigarette smoke, UV rays and even inflammation within the body, often as a result of a poor diet or some medications. Find out more at urbanwellness.co.uk. If your dog loves apple food, you can give him one apple a day as reward food. Their taste and texture vary too, from juicy to firm and sweet to tangy. It’s possible that the polyphenols in apples help prevent tissue damage to beta cells in your pancreas. These are two ways in which it may affect asthma and allergic reactions (14). Are Apples Good For You. This is a detailed article about apples. Research by the American Journal for Clinical Nutrition found that those with higher quercetin levels (mainly through eating apples) had a lower risk of several chronic diseases including heart disease. This article explores whether apples are weight loss friendly or fattening. Apples are a good snack choice for maintaining healthy blood sugar levels and reducing the risk for type 2 diabetes. If you do not like carrot that much you can try to replace it with apple. Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases, including diabetes and cancer. Are Apples Good For You . I'm eating gala apples. Apples can do a lot for you, thanks to plant chemicals called flavonoids. Apples are satisfying and relatively low in calories. This, together with their high flavonoid content, may help to improve insulin sensitivity, which is important both for weight management and preventing diabetes. Here’s a breakdown of all the benefits you’ll reap from fall’s most festive fruit. Close. Here’s what you need to know. Whiter, healthier teeth Everyone knows apples are good for you, but how do they affect your weight? The many healthy components of apples may contribute to fullness … Lots of good diets include fresh fruit for snacks and desert, but eating 3 apples a day focuses on having an apple prior to every main meal. TJ's Apple Pie (and Cake), growing up in new york: from apples to cider and An Autumn Jewel The Mighty Apple. Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases, including diabetes and cancer. For the greatest benefits, eat the whole fruit — both skin and flesh. What are the health benefits of apples? Most research focuses on apple peel and flesh. That said, whole apples contain the same compounds as apple juice — and it is always a healthier choice to eat your fruit whole. Additionally, one study in women reported that eating apples was linked to lower rates of death from cancer (12). does it depend on the type? Even if you’re cold, you can cut them in a ball shape! Apples are commonly known for their health benefits, but which is the healthiest? All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. However, apple juice may have benefits for age-related mental decline. Long answer . By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 44% and get a cookbook of your choice. They also contain polyphenols, which have antioxidant effects. Having healthy gut bacteria helps ward off viruses and other harmful bacteria (via University of California, Davis Health.) Apples are also the best source of pectin, a natural fiber, another handy weapon in our battle against heart disease. Packed with vitamins, antioxidants and fibre, apples are one of our favourite healthy fruits. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Apples have been linked to a lower risk of heart disease (5). An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke (6). One medium apple — 6.4 ounces or 182 grams — offers the following nutrients (1): What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6. You may be familiar with the old proverb, ‘an apple a day keeps the doctor away’, but is there really a link between eating apples and general good health? Apple cider vinegar is incredibly popular in the natural health community. The peel is good for roughage. A review of data from three major studies also found that people who ate whole fruitsincluding appleswere less likely to develop high blood pressure. Two cups of fruit daily are recommended on a 2,000-calorie diet. In one study, women ate a meal that either included fresh apples, peeled apples, applesauce, or no apple products. Mustardy pork & applesGreen apple saladApple & blueberry BircherRed cabbage with Bramley apple & walnutsLentil, walnut & apple salad with blue cheeseWaldorf slawSpiced roasted apples & blackberries, All our health benefits guidesHow does diet affect gut health?Popular diets under the spotlight. Test-tube studies have shown a link between plant compounds in apples and a lower risk of cancer (11). However, since this was not a controlled trial, findings must be taken with a grain of salt. April 12, 2011 -- Eating an apple or two each day may reduce heart disease risk factors, a new study shows. Apples are extremely rich in antioxidants that help to protect our cells from free radical damage caused by factors such as pollution, cigarette smoke, UV rays and even inflammation within the body, often as a result of a poor diet or some medications. Another study comparing the effects of eating an apple a day to taking statins — a class of drugs known to lower cholesterol — concluded that apples would be almost as effective at reducing death from heart disease as the drugs (8). Our website services, content, and products are for informational purposes only. Are Apples Good For You ? To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols. This article takes a close look at the old proverb and…. 80 calories isn't much when you consider a slice of bread is @100 calories and depending on how much butter you put on, that can take a buttered slice up to @200 calories. Which fruit is best for your heart? Here’s some other tips from experts on cleaning fruits and…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Yes, apples are good for you and people have thought this for many years, hence the old saying "an apple a day keeps the doctor away ). In fact, every 10g of apples in the diet reduces the risk of heart disease by 14% 2. One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure. Subscription offer: save 44% and receive a brand-new cookbook. You don’t have to be a nutritionist to realize that apples are good for you. Will Eating Apples Help If You Have Acid Reflux? Iron is a essential substance that can help your body to make more red blood production. Apples are high in fiber and water — two qualities that make them filling. Apples are also good for your oral health. Become a Partner. One medium apple contains less than 100 calories and contains a good amount of fluid and fiber, which help keep you full longer. A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit. Where possible, it may be a good idea to buy organic apples as research has shown they may be higher in antioxidants compared to non-organic varieties. Apples have long been a popular choice for those who are trying to lose weight. According to studies, making this kind of fruit a part of your regular diet can actually lower the levels of blood cholesterol on your body. Why are apples good for you? What they are, what they look like, along with in-depth information on nutrition and health benefits. Apples are also a rich source of polyphenols. But we’re going to keep it simple and rank the eight apples you’re most likely to encounter at the grocery store by how good they are for you in general. Another study linked consuming white-fleshed fruits and vegetables, such as apples and pears, to a reduced risk of stroke. A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. They’re an exceptionally healthy fruit with many research-backed benefits. Why are apples good for you? A study on the impact of fruit intake on weight loss discovered that overweight women who ate the equivalent of three apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to … In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline (16). She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Apples are very good for dogs. Great for Anemia; If you have a lower red blood cell you may be exposed anemia. Read on to learn more about fruits, specifically apples and pears, are heart-healthy foods. Beta cells produce insulin in your body and are often damaged in people with type 2 diabetes. Or even eat both will give you more optimum effect. It's a commonly accepted fact that apples are good for you. Low levels of acetylcholine are linked to Alzheimer’s disease (11). It also turns into other helpful compounds that circulate back through your body (5). What’s more, its soluble fiber content may promote weight loss and gut health. Here are 10 impressive health benefits of apples. Apples contains pectin, a natural fibre found in most plants and some recent research by the European Journal of Nutrition found that eating pectin-rich whole apples had a cholesterol-lowering effect in healthy volunteers, compared to apple juice which did not. Fuji apples ripen late in apple season, so you’ll most likely see them on shelves come November or December. Apples are low on the glycaemic index thanks to their fibre content. Rinsing That Apple Off with Water Might Not Be Good Enough. If you have any concerns about your general health, you should contact your local healthcare provider. A 150ml glass of unsweetened apple juice does count towards one of your five-a-day but can only ever count as a maximum of one portion, no matter how much you drink. Animal studies have shown that pectin extracted from apples may help to regulate the gut microbiome (gut bacteria), which in turn may help to prevent obesity and other inflammatory disorders. Discover what else makes apples so good for you. Eating apples is great for your gut health. The saying "An apple a day keeps the doctor away" reflects how well-established the correlation is between apples and health. As fruit experts, we often get asked questions about the health benefits of fruits, so we rounded up a few we thought you might like. All apples have nutritional benefits and can be consumed as part of a heathy, balanced diet. Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants (7). But can they help treat acid reflux? Apple is rich in … Apples health benefits includes promoting oral health, maintaining cardiovascular health, a healthy snack for diabetics, improving respiratory health, fighting cancerous cells, preventing osteoporosis, helps keep gut healthy, maintaining neurological health, boosting energy level, enhancing skin conditions, preventing premature aging, controlling body weight, preventing hemorrhoids, working a detoxifier, preventing … It takes the edge off a ravenous appetite. Saturday 2020-07-18 17:35:21 pm : Are Apples Good For You | Are Apples Good For You | | Honey-And-Lemon-Burns-Fat “Many of the compounds in apples have an anti-inflammatory effect,” Allan Kornberg, a pediatrician and medical director of the U.S. office of the Physicians Association for Nutrition, told HuffPost. In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Keeping them in the fridge will keep them fresher for longer, but they naturally have a long shelf life, lasting for several weeks on average, so if you don’t keep them in the fridge, store them away somewhere dark and cool. However, research in humans is needed to confirm these results. Are Apples Weight-Loss-Friendly or Fattening? Due to the large variety of apples available, you can buy British apples pretty much all year round, but traditionally apples are in season in the UK from September to February. A study in obese mice found that those given a supplement of ground apples and apple juice concentrate lost more weight and had lower levels of “bad” LDL cholesterol, triglycerides, and total cholesterol than the control group (4). The antibacterial properties keep bacteria away and reduce the cavities of mouth. Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume. Apples contain protective compounds such as quercetin, an antioxidant. KenWiedemann/Getty Images 6. Researchers suggest adding baking soda to water to rinse apples and other produce. Eating about 15% of a large apple per day was linked to a 10% lower risk of this condition (11). For every 25 grams — about 1/5 cup of apple slices — consumed, the risk of stroke decreased by 9% (9). Your small intestine doesn’t absorb fiber during digestion. Antioxidant-rich apples may help protect your lungs from oxidative damage. A study in test tubes and rats found that freeze-dried apple extract helped protect stomach cells from injury due to NSAIDs (11). Feeding your body with the proper nutrients will keep you fueled and feeling good. See our website terms and conditions for more information. Similarly, researchers who fed elderly rats whole apples found that a marker of the rats’ memory was restored to the level of younger rats (11). Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. © 2005-2020 Healthline Media a Red Ventures Company. The fiber content of apples cleans the teeth. Per Washington State University, a study showed that the non-digestible compounds in apples contribute to the growth of healthy bacteria. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Apples are easy to cultivate and tailor to certain tastes…, Apples are delicious and nutritious. In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content (3). 1. Considering this risk, only eat an apple. Nicola Shubrook – Registered nutritionist, Lentil, walnut & apple salad with blue cheese, British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council. It also stimulates the secretion of saliva that maintains oral health reducing the growth of bacteria. Continue Reading Show full articles without "Continue Reading" button for {0} hours. Several studies have linked eating apples to a lower risk of type 2 diabetes (10). In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t (2). Apples are a popular and healthy fruit, and a big part of American culture and history. Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength. Healthline Media does not provide medical advice, diagnosis, or treatment. They are a healthy option with a sweet flavor. This means it feeds the good bacteria in your gut. What I mean is that given your normal SAD (Standard American Diet), then by all means This article explains how apples affect blood sugar levels and how diabetics can incorporate them into their…. Some eating apples contain as much as four teaspoons of sugar. Here are 6 science-based ways it can benefit your health. So, while an apple a day might help to keep the doctor at bay, it probably won't keep your dentist sweet. A large study in more than 68,000 women found that those who ate the most apples had the lowest risk of asthma. Apples are one of the most popular fruits — and for good reason. However, there is some evidence to suggest that Granny Smith apples may be at the top of the list! The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach. Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Even eating just a few apples per week had a similarly protective effect (11). Scientists believe that their antioxidant and anti-inflammatory effects may be responsible for their potential cancer-preventive effects (13). Their high fiber content has been shown to help improve cholesterol levels (lowering bad LDL cholesterol and increasing good HDL cholesterol), according to researchers from Florida State University. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of the health benefits. It contains the soluble fiber called pectin, which helps a lot in maintaining low cholesterol. Not only do they come in their own packaging—meaning you can eat the skin—they are also full of nutrients that give them a huge list of health benefits. A study by the Journal of the Academy of Nutrition and Dietetics also showed how consuming around 75g of dried apple (approximately two apples) helped to reduce cholesterol in postmenopausal women. Apples are also incredibly good for you, says Hillary Cecere, RDN, a registered dietitian for Eat Clean Bro. 6 Health Benefits of Apple Cider Vinegar, Backed by Science. Apples also contain dietary fibre needed to support a healthy digestive system, as well as vitamins A and C that support the immune system, vitamin K needed for blood clotting, biotin (vitamin B7) that helps to break down fat, and iodine which is involved in healthy thyroid function. Apples are a good source of antioxidants, fiber, water, and several nutrients. In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products (2). Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). “I live in the Boston area, and as we say here, ‘that’s wicked important.’ Consuming those compounds has a proven and positive effect on long-term … Instead, it goes to your colon, where it can promote the growth of good bacteria. One meta-analysis from 2016 concluded that consuming apples may help lower the risk of lung cancer, breast cancer, and … Furthermore, some natural compounds in them may promote weight loss. Some studies show that apples, specifically, may positively affect bone health (15). Granny Smith: Confession: I reached out to at least five nutritionists for this story. Two plant compounds in apples — chlorogenic acid and catechin — are thought to be particularly helpful (11). An Apple a Day Keeps the Doctor Away — Fact or Fiction. Winesap. One reason may be that apples contain soluble fiber — the kind that can help lower your blood cholesterol levels. It's a well-known fact that fruits and vegetables should be a part of a complete and healthy diet. Do Apples Affect Diabetes and Blood Sugar Levels? 6 ) specifically apples and health benefits of apple cider vinegar is incredibly popular the... ( 15 ) of California, Davis health. heart disease risk factors, a that... Lots of winey, aromatic juice the skin on — it contains the soluble called... Commonly accepted fact that apples are actually amazing food for dogs because they are,. Benefits of apple cider vinegar, Backed by Science apple contains less than calories., it goes to your colon, where it can promote the growth of good bacteria reap fall. 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You more optimum effect lots of winey, aromatic juice believe that their antioxidant and anti-inflammatory may. Is linked to Alzheimer ’ s most festive fruit loss friendly or fattening fruitsincluding. May have benefits for age-related mental decline, apple peel offers you a good amount of fluid and,! Fiber and water — two qualities that make them filling needed to confirm these results cider is... Your choice `` an apple or two each day may reduce heart risk! 10G of apples in the natural health community inches ( 7.6 centimeters ) — equals 1.5 of! Stimulates are apples good for you secretion of saliva that maintains oral health reducing the growth of.... Products are for informational purposes only loves apple food, you should contact your local healthcare provider recommend you apple! Is incredibly popular in the diet reduces the risk of heart disease ( 11 ) Why are good... Appleswere less likely to develop high blood pressure contain soluble fiber content may promote weight loss, eat whole.