17 Health Benefits of Apples You Need to Know

The health benefits of apples are endless, and they have become a part of our everyday lives. 

Apples are a good source of vitamins and minerals, Vitamin C, and high water content. They are a great source of fiber in our diets, strengthening our digestive system and preventing constipation.

They also contain other healthy compounds like polyphenols and quercetin. Apples also contain phytonutrients that may help fight certain cancers, diabetes, and obesity.

The benefits of apples include their ability to support cardiovascular health and improve skin health by reducing wrinkles.

They also have plenty of antioxidants in them, which helps prevent cells from becoming damaged.

1. Apples are a Great Breakfast Food

Apples are among the most popular fruits globally and are enjoyed as a dessert fruit and breakfast food.

Apples are juicy, sweet, and healthy. They also have many nutrients that people need for a balanced diet. 

They’re rich in vitamin C, potassium, fiber, and other nutrients. So there’s no reason not to include them when you’re planning your next breakfast.

2. Apples help You Feel Full and Satisfied

Apples are a good choice if you’re looking for a filling snack. They contain soluble and insoluble fiber, which means they fill you up and satisfy you when you eat them.

Apples are one of the healthiest fruits in existence. They have many incredible benefits: high fiber, low in sugar, and packed with antioxidants.

3. Apples Increases Level of Good Cholesterol in Bloodstream

One of the good benefits of apple is that it can help increase the level of good cholesterol in your bloodstream.

One study found that consumption of apple juice resulted in a small but significant increase in HDL, or good cholesterol, levels.

Apple juice contains polyphenols – chemicals found in plant-based foods – and other pro-health agents.

4. Apples Helps Prevent Heart Disease and Stroke

Apples are nutritious fruit that provides many health benefits. They contain antioxidants, which help prevent cancer, heart disease, and stroke.

One of the antioxidants found in apples is quercetin. Quercetin has been shown to have many positive effects on the body, such as reducing inflammation. 

Promoting the reduction of inflammation is one way to help prevent heart disease and stroke because inflammation can lead to these two conditions.

5. Apples Provides Benefits in Preventing Lung Cancer, Colon Cancer, and Prostate Cancer

Not only do apples contain antioxidants, but it also helps in preventing cancer.

A study found that regularly eating apples may help protect people from some types of lung cancer, colon cancer, and prostate cancer.

6. Apples Help Improve The Digestive System

Apples are high in soluble fiber. They also contain a type of phytonutrient called polyphenols that help ease constipation and regulate bowel movements.

The consumption of Apples is linked to an improved digestive system, with studies suggesting that the consumption of apples can help alleviate symptoms of Irritable Bowel Syndrome (IBS), such as cramping, bloating, and diarrhea.

7. Apples May Improve The Immune System

Apples are full of healthy vitamins and minerals. They provide a major boost to your immune system.

Apples are rich in vitamin C. This essential vitamin improves the immune system, helps fight off colds, and boosts your mood.

Vitamin A is another essential nutrient in apples. It helps fight against heart disease, cancer, and obesity – as it increases the production of white blood cells to defend against bacteria and viruses.”

8. Apples May Reduce Inflammation

Recent studies show that eating apples may reduce inflammation in the body.

The study was conducted on ten healthy adults with elevated blood levels of a type of inflammatory marker, C-reactive protein (CRP).

The participants ate a diet containing about one apple per day for 14 days. 

The scientists found that an average of 18% reduced the CRP levels after eating an Apple-only diet for two weeks compared to a control group that did not eat any apples.

This study suggests that eating apples may reduce inflammation in the body.

This information is relevant because it opens up another way to reduce inflammation in your body, which can be helpful if you are looking for a way to manage your symptoms from chronic diseases, such as arthritis or inflammatory bowel disease.

9. Apples May Increase Energy Levels

The belief that eating apples will increase energy levels is persistent, but evidence for this claim is scarce.

The first study was done in 1972 and found that subjects who ate an apple before running on a treadmill had more energy than those who did not. 

However, the study lacked a control group of non-runners, making it hard to know if the apple or the exercise, in general, increased their energy levels.

10. Apples May Be Good for Weight Loss

Apples are naturally high in fiber, which aids in digestion and weight loss. 

They also have a low glycemic index, meaning they don’t raise blood sugar levels as much as some other fruits.

Apples have nutrients inside them that can help you lose weight. For example, apples contain pectin that helps lower cholesterol levels, and they have a low glycemic index which means they won’t raise blood sugar levels as much as some other fruits.

Studies have shown that apples may be suitable for weight loss.

The study was conducted on mice and found that eating a moderate serving of apple slices (roughly the size of two standard pieces) with breakfast or lunch led to more significant weight loss than those who did not.

“This finding is significant because it’s telling us that not all calories are created equal,” said study co-author Danielle Dallaire, Ph.D., an associate professor in Concordia University’s Department of Kinesiology and Physical Education.

11. Apples May Improve Oral Health

Apples may improve oral health. Though more research is needed to verify this scientifically, eating apples can still provide good benefits.

Indeed, apples are not the best source of sugar. However, they provide a significant amount of dietary fiber and vitamin C, essential for oral health.

Eating apples is also an excellent way to stop snacking sugary foods and drinks because it satisfies your cravings without adverse effects on your teeth or weight gain.

12. Apples Help Keeping Bones Healthy

Apples have been found to help people maintain their bone density and also support their digestive system.

Apples are delicious and nutritious fruit that can be eaten on their own or added to other foods.

Your bones will thank you if you eat them, as they are packed with nutrients that strengthen them.

13. Apples May Prevent Stroke & Dementia Conditions ​

Being a healthy little apple can help keep future health problems away.

Apples are a great source of vitamin C, fiber, and they contain antioxidants that can fight off free radicals that would otherwise damage cells in our bodies.

But this isn’t all they have to offer.

A study found that those who ate one apple daily cut their risk of stroke and dementia by 38%.

14. Apples May Help Lowering Risk of Diabetes

Doctors and dieticians have long been advising people to eat a diet full of fruits and vegetables. 

A new study found that apples may be particularly effective in lowering the risk of type 2 diabetes.

Apples are rich in phytonutrients like quercetin, which can help regulate blood sugar levels and control weight gain.

Studies have found that people who eat apples have a lower risk of diabetes.

15. Apples May Have Prebiotic Effects and Promote Good Gut Bacteria

Apples are not only a fruit but also a prebiotic. They promote good gut bacteria in the human body.

A prebiotic is any non-digestible food ingredient that beneficially affects the host by selectively stimulating the growth and activity of one or a limited number of bacteria in the large intestine.

16. Apples Contain Compounds That Can Help Fight Asthma

The compounds in apples might help fight asthma.

study shows women who ate the most apples had the lowest risk of asthma. Eating around 15% of an apple per day may be associated with a 10% lower risk.

In a study, mice who ate unpeeled apples had fewer asthma-like symptoms. 

The researchers think that the antioxidants in the apple peel made the difference.

17. Apples May Help Protect Your Brain

Apples are a fruit that is rich in flavanols, which can help protect your brain.

Apple juice may be an effective way to maintain acetylcholine, a chemical that can wear down as you get older.

Low levels of acetylcholine are associated with Alzheimer’s disease.