Gutzy ❤️s Apples!

There’s always some truth behind old phrases – and ‘an apple a day keeps the doctor away’ may have a lot more truth than most. Apples are packed with vitamins, minerals and phytochemicals that do a body good – and are delicious!

Apples are particularly high in fiber compared to some other fruits and have a unique blend of vitamins, minerals, compounds and nutrients that may help with things like weight management, diabetes risk, brain and heart health, and even dental health.  Apples could be considered the original superfruit! A recent article on Eat This, Not That listed 9 science-backed benefits of apples – here they are:

Weight Loss & Management

Apples provide nutrients that may aid in weight loss or weight management. According to a report published in the American Journal of Clinical Nutrition, eating whole apples was found to help reduce appetite. Reduction in appetite can help with weight management because if you’re feeling full and satiated, you’re likely to consume fewer calories.

Another report from the Journal of the American College of Nutrition states that the polyphenols—a naturally occurring antioxidant—found in apples can help with weight loss and even have anti-obesity effects.

Reduce Risk of Diabetes

According to a study published in Food & Function, eating apples were associated with a decreased risk of developing type 2 diabetes – up to an 18% risk decrease to be exact. Not only that, but even eating just one serving of an apple each week was linked to a 3% risk decrease.

Polyphenols Support Brain Health

Apples contain a specific type of polyphenol called quercetin.  Quercetin has been found to have antioxidant effects, helping your body fight oxidative stress damage as you age. It may also help with overall inflammatory issues, but may specifically help fight against Alzheimer’s disease and dementia, according to the journal Foods.

The Foods review also states quercetin has been used for its anti-cancer, anti-inflammatory and anti-viral properties, and may potentially help protect against cardiovascular issues.

Improve Heart Health

According to a 2019 study published in The American Journal of Clinical Nutrition, individuals with mildly high cholesterol who consumed two apples a day reduced their LDL, or “bad” cholesterol, and increased their blood vessel dilation, which may reduce heart disease risk.

Lower Blood Pressure

A 2020 study published in Scientific Reports found that flavanol-rich foods, like apples, can help lower blood pressure.  Additionally, another study published in the journal Molecules states that flavanols may have anti-cancer, anti-inflammatory, and anti-viral properties, too.

Improve Gut Bacteria

Healthy digestion and a healthy immune system start in the same place: your gut. Luckily, eating apples on a regular basis can help boost your beneficial gut bacteria. According to a 2017 study published in Nutrients, consumption of different types of apples, including Pink Lady, Golden Delicious, and Renetta Canada, increased the population of beneficial Actinobacteria within study subjects’ guts. Actinobacteria is known as one of the major components of the microbiota and are necessary for overall gut health and harmony.

Dental Health

According to a 2018 study published in PLoS One, while eating apples doesn’t remove plaque from teeth, it may reduce the bacterial viability in a person’s mouth.  This may help to keep teeth healthier and less prone to degradation over time.

Better Breath

A 2016 study published in the Journal of Food Sciencereveals that eating an apple after consuming garlic can significantly reduce the garlic enzymes that promote bad breath.

Reduce Risk of Certain Cancers

A 2009 study published in Reviews on Environmental Health found that eating one or more apples a day significantly lowered a person’s colorectal cancer risk, while a 2015 meta-analysis published in the journal Public Health Nutrition found that apple consumption was associated with a reduced risk of lung cancer.

Check out the full article on Eat This, Not That!  https://www.eatthis.com/apple-benefits/ 

Source:  Boesch, Samantha; Crow, Sarah.  “Are Apples Good for You?  Here are 9 Science-Backed Benefits.”  EatThis.com, Apr. 5, 2023.  https://www.eatthis.com/apple-benefits/ Sources referenced in this article

• https://www.sciencedirect.com/science/article/pii/S0022316622023586?via%3Dihub
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• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5601283/
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• https://www.dldjournalonline.com/article/S1590-8658(18)30210-X/fulltext