This Week: Apples!

WHY EAT APPLES?
Apples are a nutrient-packed fruit that provide numerous health benefits.They may reduce the risk of cancer, diabetes, and heart disease. Studies suggest that apples can also support weight loss, as well as enhance gut
and brain health.

With a wide range of varieties—sweet options like Red Delicious, Fuji, and Gala, alongside tangy ones like Granny Smith—there’s an apple to suit every taste. They are a popular ingredient in recipes such as pies, cookies,
muffins, jams, salads, oatmeal, and smoothies. Apples also make for a delightful snack on their own or paired with nut butter.

Beyond their culinary uses and array of colors and flavors, apples stand out for their impressive health benefits, supported by research. Here are
eight remarkable advantages of incorporating apples into your diet:

Nutritious
Apples are considered nutrient-dense, providing a wealth of nutrients per serving. The Dietary Guidelines for Americans recommend consuming 2 cups of fruit daily in a 2,000-calorie diet, highlighting whole fruits like
apples. A medium apple (200 grams) has about:
- Calories: 104
- Carbohydrates: 28 g
- Fiber: 5 g
- Vitamin C: 10% of Daily Value (DV)
- Copper: 6% of DV
- Potassium: 5% of DV
- Vitamin K: 4% of DV
Additionally, this serving offers 2-5% of the DV for vitamins E, B1, and B6.

Apples are also high in polyphenols, a group of antioxidants that may contribute to their health benefits. To maximize these benefits, it’s best to eat apples with the skin on, which contains a significant amount of fiber
and polyphenols.

May Support Weight Loss
Due to their high fiber and water content, apples can promote feelings of fullness. A study indicated that consuming whole apples led to greater satiety compared to apple juice. This may be related to their effect on
stomach emptying. Moreover, research has shown that apple intake correlates with a reduced Body Mass Index (BMI), which is a risk factor for
heart disease. The polyphenols in apples might also play a role in anti-obesity effects.

Could Be Good for Your Heart
Eating apples might lower the risk of heart disease. Research suggests that consuming 100-150 grams of whole apples daily is linked with a reduced risk of heart disease and high blood pressure. This is likely due to
the soluble fiber they contain, which can lower cholesterol levels, as well as their polyphenol content, which may help reduce blood pressure and stroke risk.

Linked to a Lower Chance of Diabetes
Including apples in your diet may decrease the risk of developing type 2 diabetes. A review of studies found that regular consumption of apples and pears was associated with an 18% reduced risk of type 2 diabetes. Just one serving per week could lower the risk by 3%, potentially due to their high polyphenol content.

May Promote Gut Health
Apples contain pectin, a type of fiber that serves as a prebiotic for gut health. This means pectin sustains good bacteria in the microbiome, which can enhance the overall health of the gut. By positively influencing gut
bacteria, apples may help reduce the risk of chronic illnesses such as obesity, diabetes, heart disease, and cancer.

May Help Prevent Cancer
The antioxidants found in apples may offer protective effects against certain cancers, including those of the lung, breast, and digestive tract. Some studies indicate a connection between higher apple consumption and a lower risk of cancer deaths in women, although more human research is required to clarify these associations.

Could Help Fight Asthma
Thanks to their antioxidant properties, apples may alleviate airway inflammation associated with allergic asthma. The skin of the apple is particularly rich in quercetin, an antioxidant that regulates the immunesystem and is thought to help reduce late-phase bronchial asthma responses. However, further studies on humans are necessary for confirmation.

May Help Protect Your Brain
The quercetin in apples may provide protection against oxidative stress, which can lead to brain damage. Some animal studies suggest that quercetin might have preventative properties against Alzheimer’s disease, yet more research is needed to verify these effects in humans.

May Improve Mental Health
A systematic review from 2020 indicated that consuming fruits like apples could positively impact mental health, particularly when people consume at least five servings of fruits and vegetables daily. Further, research from the
UK found that adolescents with lower fruit and vegetable intake had higher rates of poor mental health.

May Help with Digestive Diseases
Studies suggest that consuming fruits like apples might help reduce the risk of gastroesophageal reflux disease (GERD) and improve digestion, which can alleviate constipation. The specific benefits may vary depending
on the type of apple consumed.

Is It Good to Eat an Apple Every Day?
Incorporating at least one apple into your daily diet can significantly benefit your health. While there’s no specific guideline for daily apple consumption, the American Guidelines for Nutrition advocate for five
servings of fruits and vegetables daily.

Takeaway
Rich in fiber and antioxidants, apples are linked to a lower risk of chronic conditions such as diabetes, heart disease, and cancer. They may also facilitate weight loss and enhance gut and brain health. Although more research is warranted to understand the full extent of their health effects, apples are a delicious, versatile, and widely available fruit.

A Note of Caution
While apples are generally healthy, consuming them excessively or under certain conditions can have negative side effects, such as digestive issues, spikes in blood sugar, dental concerns, potential allergies, and pesticide exposure. It’s advisable to wash all produce thoroughly and consider enjoying whole, unpeeled apples for maximum benefits.