We've probably all heard the saying "an apple a day keeps the doctor away,"—but should we believe it? Even though you wouldn't want to completely stop seeing your doctors once you pick up the habit of eating apples regularly, the proverb was definitely on to something when it comes to apples and health benefits. Similar to eating bananas every day, the positive side effects of eating apples on a consistent basis are far-reaching throughout your body and mind. It's a habit that your body will most definitely be thanking you for—you'll be able to feel it and see it.
If you're wondering if those positive changes you're seeing can be attributed to your apple-eating habit, they probably can.
You could lose weight.
There's nothing like finding a snack that can help to kickstart your weight loss goals, and apples are definitely that. The reason for this is they're packed with two things that help to keep you fuller for longer—fiber and water. According to a study published in Appetite, individuals who ate apple slices before a meal felt fuller and ate an average of 200 calories less than those who did not eat apple slices. That's a good sign for those of us trying to lose weight—and definitely, a reason to give apples a try.
You'll improve your neurological health.
Now, this is an interesting one. Even though studies thus far have only been done on animals, the results are promising for humans as well. A 2019 study on rats published in the Clinical Nutrition Experimental found a connection between quercetin, found in apples, and it's neuroprotective effects on the mind.
So, what does this mean? To break it down, it appears that the contents of the apple help neurons in the brain stay alive and continue to function—which is an extremely important job, and definitely a reason to start snacking on apples.
You'll boost your immune system.
Eating apples can also help to boost your immune system, something that's so crucial to do, especially in a global health pandemic. Again, it's the quercetin we have to thank for this, which is found in the skin of the apple. Not only does it work to strengthen the immune system, but it has also been seen to reduce inflammation, so make sure not to cut away the skin before you eat.
You can lower your risk of heart disease.
There are many foods that can contribute to a healthy heart—and even though apples are not known for their heart-healthy properties and often left off the list, the benefits are tremendous. Not only have apples been shown to lower risk of heart disease, but the flavonoids found in apples were also linked to a 20% lower risk of stroke. That's a big deal. Plus, apples contain soluble fibers, which help to lower cholesterol—another win for the heart.
You'll help with your overall gut health.
Something that's often overlooked when it comes to overall health is your gut, but it can explain so much when it comes to how you feel day-to-day. If you're looking to understand stomach pain, bloating, constipation, the gut should be the first place you look. Pectin, a probiotic that has been seen to have direct benefits when it comes to maintaining a healthy gut, is found in apples. So, if you're looking for a reason to get on the apple train, this is it.
They can help to prevent cancer.
Apples could be the key to protecting yourself from developing cancer. Especially if you're a smoker or we're one, regularly eating apples could play a role in prevention of lung cancer studies have shown. Harvard's School of Public Health says "the phytochemicals and fiber in apples have antioxidant effects that may protect a cell's DNA from oxidative damage, which is a precursor to cancer." There is no question that adding apples to your shopping list is the move.
You'll lower your risk of Type 2 diabetes.
Just eating a few apples per week has shown to have a positive impact on lowering the risk of Type 2 diabetes. However, eating an apple every day can have even more of an impact. Studies have shown that those who ate an apple daily lowered their risk of developing Type 2 diabetes by 28% compared to those who skipped out on the fruit.
You could have an allergic reaction.
One thing to be cautious of, especially when eating apples on a consistent basis is any sort of allergy to the fruit. Though uncommon, some people have experienced various allergy symptoms like hives, rashes, or itchy tongue or throat. If you have experienced any of these conditions you should consult your doctor immediately, as it may not be safe to continue eating apples.
You could lower your cholesterol.
The fiber in the apple plays a huge role in lowering the cholesterol levels in the body. Studies have shown that drinking apple juice does not have the same effect on cholesterol as eating the whole fruit, leading scientists to believe it's the soluble fibers that are so crucial in lowering cholesterol.
You can improve asthmatic symptoms.
If you have asthma, taking a bite into an apple each day could help your symptoms improve. A study was conducted in the journal Advances in Nutrition with more than 68,000 women, and it was discovered that those who ate the most apples had the lowest risk of asthma. Specifically, they found that eating 15% of a large apple translated to a 10% lower risk of developing asthmatic symptoms. That's a pretty dramatic difference.
You'll make your teeth whiter.
When we said apples can change the way you look, we weren't just talking about weight loss. That's right, they can even help to whiten your teeth. According to a PLOS ONE study, the act of chewing an apple has a direct effect on dental plaque removal and ultimately making your teeth whiter. Apples are officially the cheapest teeth whitener we've ever seen.
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