The most important facts about apples
Apples (Malus domestica) are rich in fiber, vitamins and minerals, all of which are beneficial for human health. They also provide numerous valuable antioxidants and help neutralize free radicals. [ref. 1]
Free radicals are reactive molecules that can accumulate as a result of natural processes and environmental factors. If too many free radicals accumulate in the body, they can cause oxidative stress. This can lead to cell damage. Along with many other fruits and vegetables, apples can also counteract oxidative damage.
With over 7,000 different varieties available worldwide, it is no surprise that apples are the most widely consumed fruit worldwide. From sweet red varieties, such as Red Superb, Fuji or Gala, to green sours, such as Grenny smith, there's certainly an apple for every taste. [ [ref. 2] ]
Apples are usually eaten in raw form or used in recipes for cookies, muffins, sweets, salads, oatmeal or smoothies. They are also a great breakfast alone or to yogurt with fruits and oats.
In addition to their culinary flexibility and numerous colors and tastes to choose from, apples are an extremely healthy fruit with many research-supported benefits.
Impressive Health Benefits of Apples
Apples are considered nutrient-rich fruits, which means they provide a lot of nutrients per serving. An average apple of 200 grams offers the following nutrients:
- Calories: 104 kcal
- Carbohydrates: 28 grams
- Fiber: 5 grams
- Vitamin C: 10% of daily value (DV)
- Honey: 6% of DV
- Potassium: 5% of DV
- Vitamin K: 4% of DV
The same serving - 200 g - also provides 2–5% of DV for vitamins E, B1 and B6, contributing to the even greater usefulness of these fruits. To make the most of them, however, consume them with the bark, washed well in advance.
Apples are high in fiber and water, two qualities that make them saturated food. A growing sense of satiety works as a weight loss strategy as it helps manage your appetite. This in turn can cause you to reduce your calorie intake.
In one study, eating whole apples increased the feeling of satiety up to 4 hours longer than consuming equal amounts of apple puree or juice. This is because whole apples reduce the speed at which the stomach empties its contents. [ [ref. 3] ]
Research has also shown that apple intake can significantly reduce body mass index (BM), a weight-related risk factor for heart disease. [ [ref. 4] ]
Apples are associated with a lower risk of heart disease. One reason may be that they contain soluble fiber. This type of fiber can help lower cholesterol levels in the blood.
Another reason may be that apples contain polyphenols. Some of them, namely the flavonoid epicatechin, can lower blood pressure. Studies have also linked high flavonoid intake to a lower risk of stroke. [ [ref. 5] ]
Apples contain pectin - a type of fiber that acts as a prebiotic. This means that apples enrich your microbiota, contributing to the necessary intestinal balance.
Antioxidants in apples can have a beneficial effect against certain cancers, including lung cancer, breast and digestive tract cancer, as described in several scientific papers. [ [ref. 6] ]