Health benefits of apples

Health benefits of apples

  • For decades, apples have been the snack of choice for so many people, young and old. It is a sweet, zesty flavor, and is convenient enough to hold in your hand. The apple is always related to a popular belief that eating one a day can prevent visits to the physician, and for good reason. Apples are packed with nutrients and health benefits for all. Let’s take a look at some of the health benefits of apples.
  • Antioxidant rich:
  • Like many fruits and vegetables, apples contain compounds called polyphenols. These compounds work as antioxidants, protecting the cells from the effects of oxidative stress. Dr. Andrew Weil defines oxidative stress as, “the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).”
  • Asthma:
  • The consumption of apples have been linked to the protection against asthma in a study from the American Journal of Respiratory and Critical Care Medicine. Further research needs to be done to confirm this health benefits, but it is likely due to the anti-inflammatory and antioxidant properties of the polyphenols in apples.
  • Blood sugar:
  • The polyphenols in apples help slow down the digestion of carbs, and breaks them down into simple sugars, which puts less sugar load in the blood stream. The polyphenols also reduce the absorption of glucose and stimulate the pancreas to produce insulin, resulting in the regulation of blood sugar.
  • Cancer prevention:
  • The flavonoids in apples may help protect against certain types of cancers, especially lung cancer. Flavonoids are compounds in apples, which have anti-inflammatory and antioxidant properties. Both chronic inflammation and oxidative stress are considered major factors for the development of cancer, and the flavonoids combat both of these factors.
  • Heart health:
  • The heart healthy properties of apples are most commonly linked to two important ingredients: water soluble fiber (pectin), and of course, the polyphenols. Fiber is well known to decrease LDL cholesterol (the bad kind), which according to the American Heart Association is a major factor for conditions like heart disease, heart attack, and stroke. Studies show that apple consumption may even reduce the risk of stroke. The polyphenols in apples are particularly good at protecting cell membrane fats from oxidative stress, which otherwise could cause clogging of the arteries in the heart.
  • For how eating apples may reduce risk of stroke.
  • For a body cleanse juice recipe with apples.
  • For a flat tummy smoothie recipe with apples.
  • 1.  Weil, Andrew, M.D. “Stumped by Oxidative Stress? Stumped by Oxidative Stress? Dr. Andrew Weil, n.d. Web. 08 July 2013.
  • 2. “Intake of Flavonoids and Lung Cancer.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 08 July 2013.
  • 3. “Dietary Flavonoids and the Risk of Lung Cancer and Other Malignant Neoplasms.American Journal of Epidemiology. American Journal of Epidemiology, n.d. Web. 08 July 2013.
  • 4. “Cholesterol-lowering Effects of Dietary Fiber: A Meta-analysis.” The American Journal of Clinical Nutrition. The American Journal of Clinical Nutrition, n.d. Web. 08 July 2013.
  • 5. “Why Cholesterol Matters.” American Heart Association. American Heart Association, n.d. Web. 08 July 2013.



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  3. I would love to try the recipes and things that include apples, but I am allergic (bumpy tongue, itchy throat, the whole nine…). I am also allergic to peaches, pears plums and nectarines. So when these smoothies and detoxes and things call for apples, especially, what can I use as a substitute. I want to reap the benefits of some of this as well.

    Any suggestions or substitutes or which medical professional should I specifically get guidance from on this.


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