Just what are the nutritional benefits of this #1 ranked health food according to Medical News Today?
Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber.
The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
Apples deserve to be called “nutritional powerhouses”. They contain the following important nutrients:
- Vitamin C – a powerful natural antioxidant capable of blocking some of the damage caused by free radicals, as well as boosting the body’s resistance against infectious agents, according to the University of Maryland Medical Center.1
- B-complex vitamins (riboflavin, thiamin, and vitamin B-6) – these vitamins are key in maintaining red blood cells and the nervous system in good health.
- Dietary fiber – the British National Health Service2 says that a diet high in fiber can help prevent the development of certain diseases and may help prevent the amount of bad cholesterol in your blood from rising.
- Phytonutrients – apples are rich in polyphenolic compounds”. These phytonutrients help protect the body from the detrimental effects of free radicals.3
- Minerals such as calcium, potassium, and phosphorus.
Apples, with skin (edible parts) nutritional value per 100 grams
I have type 2 diabetes, can I eat apples?
According to the American Diabetes Association, “Apples are a nutritious food and you can still eat them even if you have diabetes.” The Association reminds people to eat the peel and advises on buying small apples (2.5 inches in diameter). A study involving 187,382 people found that people who ate three servings per week of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not.
Should I eat the apple peel?
Most of the fiber and antioxidants are in the peel, says Dianne Hyson, Ph.D., R.D.6, a research dietitian at UC Davis in the Department of Internal Medicine.
Improving neurological health
Another study presented at the same conference and published in the Journal of Alzheimer’s Disease suggested that apple juice consumption may increase the production in the brain of the essential neurotransmitter acetylcholine, resulting in improved memory among mice who have Alzheimer’s-like symptoms. 8
It should be noted that both studies were funded by unrestricted grants provided by the U.S. Apple Association and Apple Products Research and Education Council.
Apples preventing dementia
The researchers found that including apples in your daily diet may protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders such as Alzheimer’s disease.
Apples reduce your risk of stroke
The researchers concluded that the intake of apples is related to a decreased risk of thrombotic stroke.
Apples Lower Bad Cholesterol:
A group of researchers at The Florida State University stated that apples are a “miracle fruit”. They found that older women who ate apples everyday had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months.
Other Health Benefits of Eating Apples with the Skins:
- There is also evidence suggesting that an apple a day may help prevent breast cancer, according to a series of studies conducted by prominent Cornell researcher Rui Hai Liu
- In a study published in the journal Food Chemistry in 2014, a team of researchers analyzed how the bioactive compounds of seven different varieties of apples – Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious – affected the good gut bacteria of diet-induced obese mice. The researchers found that, compared with all other apple varieties, Granny Smiths appeared to have the most beneficial effect on good gut bacteria. They suggest that their findings may lead to strategies that prevent obesity and its associated disorders.