Apples are the second most popular fruit in the US (bananas are the first),1 with each
Undoubtedly, many of those apples are consumed right now, during the fall, which is peak
season for apples in the US. This is one sweet treat that you can feel good about eating,
too, as apples are packed with disease-fighting vitamins, antioxidants and more, easily
making them one of the top-ranked fruits for your health.
An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the
production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.
2. Avoid Alzheimer’s
A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away
and fight the effects of aging on the brain. Mice in the study that were fed an apple-
enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in
maze tests than those on a regular diet.
3. Protect against Parkinson’s
Research has shown that people who eat fruits and other high-fibre foods gain a certain
brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-
fighting power of the antioxidants contained therein.
4. Curb all sorts of cancers
Scientists from the American Association for Cancer Research, among others, agree that the
consumption of flavonol-rich apples could help reduce your risk of developing pancreatic
cancer by up to 23 per cent. Researchers at Cornell University have identified several
compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer
cells in the liver, colon and breast. Their earlier research found that extracts from whole
Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of
5. Decrease your risk of diabetes
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Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes
than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting
blood sugar swings.
6. Reduce cholesterol
The soluble fibre found in apples binds with fats in the intestine, which translates into
7. Get a healthier heart
An extensive body of research has linked high soluble fibre intake with a slower buildup of
cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also
prevents the cholesterol that gets into your system from solidifying on your artery walls.
When plaque builds inside your arteries, it reduces blood flow to your heart, leading to
coronary artery disease.
8. Prevent gallstones
Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid,
so it solidifies. They are particularly prevalent in the obese. To prevent gallstones,
9. Beat diarrhea and constipation
Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help.
Fibre can either pull water out of your colon to keep things moving along when you’re backed
up, or absorb excess water from your stool to slow your bowels down.
10. Neutralize irritable bowel syndrome
Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and
bloating. To control these symptoms doctors recommend staying away from dairy and fatty
.11. Avert hemorrhoids
Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins
can be very painful. They are caused by too much pressure in the pelvic and rectal areas.
Part and parcel with controlling constipation, fibre can prevent you from straining too much
when going to the bathroom and thereby help alleviate hemorrhoids.
12. Control your weight
Many health problems are associated with being overweight, among them heart disease, stroke,
high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your
overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up
without costing you too many calories.
We’re constantly consuming toxins, whether it is from drinks or food, and your liver is
responsible for clearing these toxins out of your body. Many doctors are skeptical of fad
detox diets, saying they have the potential to do more harm than good. Luckily, one of the
best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.
14. Boost your immune system
Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin
can help boost and fortify your immune system, especially when you're stressed out.
Though past studies have been divided on the issue, recent long-term studies suggest that
people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per
cent less likely to develop cataracts.
What Else Should You Look for in an Apple?
Because much of the antioxidant content of an apple is found in its peel, you’ll want to
leave the peel on when you eat it. For this reason, look for organic apples, which will be
free from pesticides and other chemicals. Apples are one of the most pesticide-contaminated
fruits there is,14 so if you’re planning to eat more apples, make them organic. If you
purchase conventional apples, briefly soaking them in a solution of 10 percent vinegar to 90
percent water may help to remove some pesticides (and bacteria).
But keep in mind that many pesticides are lipophilic, and are therefore capable of
entering through the surface of conventional produce deep into the flesh of the fruit or
performance agriculture techniques that will radically increase the nutrient content and
also virtually eliminate any diseases that the apples might be acquire. When it comes to
choosing an apple, the Washington State Apple Commission recommends:15
Choosing an apple with shiny, not dull, skin (dull apples will not be crisp)
Firm apples free from bruises and punctures
Refrigerating apples at 39 degrees F to maintain crispness
Protecting cut apples from browning by dipping them into a solution of one part
citrus juice to three parts waterSource: http://www.besthealthmag.ca/eat-well/nutrition/15-health-benefits-of-eating-apples