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This nutritious fruit offers multiple health benefits. Apples may lower your chance of developing cancer, diabetes, and heart disease. Research says apples may also help you lose weight while improving your gut and brain health.

Apples are the most widely consumed fruit globally.

From sweet red varieties, like Red Delicious, Fuji, or Gala, to tangy green ones, like Granny Smith — a favorite with lime juice and a little salt when you want a savory snack — there is an apple for everyone. In addition to their culinary versatility and numerous colors and flavors, apples are an exceptionally healthy fruit with many research-backed benefits.
 
 

 

 

 

 

Smoothie Whirl'd has 7 smoothie
and food bowls powered with APPLES (or apple juice):

  1. Rocks Our Whirl'd
  2. Berry Cool Whirl'd
  3. Peanut Butter 'N Jelly
  4. Green Go-Getter
  5. Green Crush
  6. Acai Rio Bowl
  7. Cinnamon Pumpkin Delight
    (seasonally available)

   

Here are 10 impressive health benefits of apples:
  1. They're Nutritious
    Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving. The current Dietary Guidelines for Americans recommend 2 cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits like apples. Apples are also a rich source of     polyphenols, an important group of antioxidants. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of apples’ health benefits.

    To get the most out of apples, leave the skin on, as it contains half of the fiber and most of the polyphenols.
     
  2. May Support Weight Loss
    Apples are high in fiber and water, which makes them filling. In one study, eating whole apples increased fullness more than consuming equal amounts of apple juice. This may happen because whole apples reduce gastric emptying — the rate at which your stomach empties. Research also suggests apple intake may significantly reduce Body Mass Index (BMI), a weight-related risk factor for heart disease.

    Interestingly, apple polyphenols may also have anti-obesity effects.
     
  3. Could Be Good for Your Heart
    Apples have been linked to a lower chance of heart disease. Research has found that eating 100-150 g/d of whole apples is associated with a lower chance of heart disease and risk factors such as high blood pressure. One reason may be that they contain soluble fiber. This fiber is also associated with a lower chance of heart disease. Another reason may be that they offer polyphenols. Some of these may help lower blood pressure. Studies have also linked high intakes of     flavonoids with a lower chance of stroke.

    Another study has also linked eating apples to a reduced chance of stroke.
     
  4. Linked to a Lower Chance of Diabetes
    Eating apples may also reduce your chance of type 2 diabetes. A compilation of studies found that eating apples and pears was associated with an 18% reduction in type 2 diabetes risk. Just one serving per week may reduce the risk by 3%.

    The high amount of the     polyphenol quercetin in apples could explain this beneficial effect.
     
  5. May Promote Gut Health
    Apples contain pectin, a type of fiber that acts as a prebiotic in your gut microbiome, and a healthy gut is often key to better health.

    Since dietary fiber cannot be digested, pectin reaches your colon intact, promoting the growth of good bacteria. It especially improves the ratio of Bacteriodetes to Firmicutes, the two main types of bacteria in your gut. New research suggests that, by beneficially altering your gut microbiota, apples may help protect against chronic diseases like obesity, type 2 diabetes, heart disease, and cancer.

 

 

 

 

 

 

 

Apples are a good source of nutrients, including fiber, vitamin C, and antioxidants which can help support healthy digestion, brain health, and weight management.

 

 

 

 

 

 
 
   
  1. May Help Prevent Cancer
    Antioxidants in apples may offer beneficial effects against certain types of cancers, including lung, breast, and digestive tract cancers.

    Research suggests these effects may be attributed to apple polyphenols keeping cancerous cells from multiplying. Moreover, one study in women reported that higher apple intakes were linked to a lower chance of cancer death. However, further human research is needed to better understand the possible link between apples and cancer prevention — for example, to identify adequate amounts and eating timing.
     
  2. Could Help Fight Asthma
    Antioxidant-rich apples may help reduce airway inflammation related to allergic asthma.

    Apple skin is rich in the antioxidant     quercetin, which can help regulate your immune system and reduce inflammation. Theoretically, this could make apples effective against late phases of bronchial asthma responses. Supporting this, test-tube and animal studies suggest quercetin may be suitable for allergic inflammatory diseases like asthma and sinusitis.
     
  3. May Help Protect Your Brain
    Quercetin in apples may protect your brain from damage caused by oxidative stress.

     A meta-analysis of 14 animal studies suggests quercetin may have some preventive properties against Alzheimer’s disease (AD). Still, the researchers questioned some of the study methodologies and believed more research is needed to conclude.
     
  4. May Improve Mental Health
    Eating more vegetables and fruit like apples may help your mental health, according to one 2020 systematic review.

    That said, the study found this benefit kicks in if you eat at least 5 servings of fruit and vegetables daily, consistent with the recommendations of the American Dietary Guidelines for daily fruit and vegetable intake. In addition, a 2022 British study found that adolescents who consume fewer vegetables and fruit in their diet tend to have poorer mental health.
     
  5. May Help With Digestive Diseases
    Research suggests that eating fruit like apples may help reduce the chance of getting     gastroesophageal reflux disease (GERD).

    Multiple studies have also suggested that eating apples can help your food digest better, which may be helpful with constipation. But the extent of the effect may depend on the type of apple you’re eating.