“An apple a day keeps the doctor away.”
We all know that rhyme.
But what if you saw the doctor to prevent health problems, instead of waiting until it’s too late?
And that advice may just be to eat more apples.
Did you know that eating apples may reduce your risk of diabetes?
Or that apples promote bone and heart health?
Some of the health benefits of apples may surprise you.
Keep reading to discover them.
1. They’re Nutritious
Apples are rich in fibre, vitamins, and minerals.
Phosphorous, magnesium, potassium, and iron can all be found in apples, as well as vitamins A, B-complex, C, E, and K.
These are all essential, healthy nutrients that the body needs every day to keep you in good shape.
You can get 13-20% of your daily fibre, 9-11% of your daily vitamin C, and 4% of your daily potassium needs, just from eating a single apple.
2. They’re Loaded With Antioxidants
Apples are full of antioxidants – substances that remove potentially damaging oxidizing agents.
Vitamin C is a powerful antioxidant.
Urectin, catechin, ploridzin, and chlorogenic acid are other lesser-known but still powerful antioxidants that are found in apples.
3. They May Reduce Your Risk Of Diabetes
A 2011 study in the journal Advances in Nutrition linked eating apples to a lower risk for chronic illnesses, including type 2 diabetes.
This same study showed that eating an apple per day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples.
Eating just a few apples per week had a similarly protective effect.
4. May Reduce Your Risk Of Stroke
A review of studies conducted in 2017 found that people whose diets contain high amounts of fibre can significantly reduce their incidence and mortality from cardiovascular disease.
For every 25 grams of white-fleshed fruits and vegetables like apples and pears consumed, your risk of stroke could be reduced by as much as 9%.
By incorporating fibre-rich apples into your diet, you may maintain your cardiovascular health and keep your risk of stroke low.
5. They May Help With Weight Loss
In addition to being tasty, apples are filling without sacrificing fibre and volume.
A 2010 study found that people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products.
The same study also found those people who began their meal with apple slices also ate an average of 200 fewer calories than those who didn’t.
In a study of 50 overweight women conducted in 2013, participants who ate apples lost an average of 2 pounds and ate fewer calories overall compared to those who ate oat cookies with a similar calorie and fibre content.
So if you’re looking for a natural solution for how to lose weight and keep it off, apples may just do the trick.
6. They Promote Bone Health
Eating fruit is linked to higher bone density, which is a marker of good bone health, and eating apples can help build permanent bone mass.
The antioxidant and anti-inflammatory compounds in fruit may help promote bone strength.
This effect can last as you age, preserving bone mass for years to come.
7. They Promote Heart Health
Various nutrients in apples can support robust cardiovascular health.
A 2015 study identified associations between frequent apple consumption and reduced risk of cardiovascular disease.
Fibre may help manage blood pressure, vitamin C may play a role in protecting heart health and defending against infections, and potassium helps to relax blood vessels.
This relaxation of blood vessels reduces the risk of high blood pressure and cardiovascular complications.
8. They May Lower Your Risk Of Cancer
Apples have several naturally occurring compounds that may help fight cancer.
Observational studies have linked them to a lower risk of cancer and death from cancer.
A 2017 study in the Journal of Food and Drug Analysis reported that eating apples could suppress the growth of cancerous tumours.
Additionally, test-tube studies have shown a link between plant compounds in apples and a lower risk of cancer.
Book An Appointment With The Mindful Healing Clinic
Do you want tips on how you can incorporate apples into your diet?
Or do you believe you may be at risk for cancer or cardiovascular disease?
If so, contact me, Dr. Maria, to book an appointment at my Streetsville Mississauga naturopathic clinic.
During your initial appointment, you’ll get a chance to sit down with me and express all your health concerns.
From there, I’ll answer any questions you may have, and we’ll put together a treatment plan that works for you based on your unique health needs.
Contact me, Dr. Maria, today.
Until next time,
Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago and became a naturopathic doctor in Mississauga.