Apples: Health benefits, facts, research

"An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? What health benefits are associated with eating apples?

Apple fruit nutrition facts

Delicious and crunchy, apple fruit is one of the most popular and favorite fruits among the health conscious, fitness lovers who firmly believe in the concept of “health is wealth.” This beautiful fruit packed with rich phytonutrients that, in the real sense indispensable for optimal health. Certain antioxidants in apples have health promoting and disease prevention properties, and thereby, truly justifying the adage, “an apple a day keeps the doctor away.”

Scientific name: Malus domestica.

Apples are obtained from medium-sized tree belonging to the Rosaceae family. The apple tree is thought to have originated in nutrient-rich mountain ranges of Kazakhstan. Today, its cultivation fostered in many parts of the world including the USA as a major commercial crop.

As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a "miracle food".

In fact, apples were ranked first in Medical News Today's featured article about the top 10 healthy foods.

Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber.

The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

This article provides a nutritional profile of the fruit and its possible health benefits. It also discusses the possible risks and precautions and some frequently asked questions.

Health benefits of apple

Delicious and crunchy apple fruit is notable for its impressive list of phtytonutrients, and antioxidants. Studies suggest that its components are essential for optimal growth, development, and overall wellness.

Apples are low in calories; 100 g of fresh fruit slices provide just 50 calories. They, however, contain no saturated fats or cholesterol. Nonetheless, the fruit is rich in dietary fiber, which helps prevent absorption of dietary-LDL or bad cholesterol in the gut. The fiber also saves the colon mucous membrane from exposure to toxic substances by binding to cancer-causing chemicals inside the colon.

Apples are rich in antioxidant phytonutrients flavonoids and polyphenolics. The total measured antioxidant strength (ORAC value) of 100 g apple fruit is 5900 TE. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Additionally, they are also good in tartaric acid that gives tart flavor to them. Altogether, these compounds help the body protect from harmful effects of free radicals.

Apple fruit contains good quantities of vitamin-C and beta-carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

Further, apple fruit is an ideal source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together, these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the human body.

Apples also carry small quantities of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus, counters the bad influences of sodium.

Risks and precautions

No serious side effects are linked to apple consumption.

Apple seeds contain contain cyanide, a powerful poison. Eating too many apple seeds can potentially be fatal. Apple seeds should not be consumed.

In addition, because apples are fairly acidic, they could be up to four times more damaging to teeth than carbonated drinks, according to a study led by Professor David Bartlett at the King's Dental Institute.⁵

Professor Bartlett said that "snacking on acidic foods throughout the day is the most damaging, whilst eating them at meal times is much safer. It's not what you eat it's how you eat it - an apple a day is good, but taking all day to eat the apple can damage teeth."

Apples - three frequently asked questions

Should I eat the apple peel? - Most of the fiber and antioxidants are in the peel, says Dianne Hyson, Ph.D., R.D.6, a research dietitian at UC Davis in the Department of Internal Medicine.

What about pesticides on the peel? - Dr. Hyson says "Despite public misperceptions, laboratories have consistently found very low levels - if any - of pesticide residues on the skin of apples."

I have type 2 diabetes, can I eat apples? - According to the American Diabetes Association, "Apples are a nutritious food and you can still eat them even if you have diabetes." The Association reminds people to eat the peel and advises on buying small apples (2.5 inches in diameter).