What Are the Health Benefits of Apples
| 4 min read
By the numbers
Benefits of apples
- Lower risk of Type 2 diabetes. Back to the piece on blood-sugar control: An eight-year study showed that women who ate one or more apples a day had a nearly 30% lower risk of developing Type 2 diabetes, compared to women who did not eat apples daily.
- A source of phytochemicals. These include flavonoids, which are plant chemicals that are naturally occurring. They offer anti-inflammatory and antioxidant benefits. Much like fiber, you should eat the apple skin to get these benefits, according to Harvard’s School of Public Health.
- Good for your gut health. Apples have a couple of different qualities that benefit your microbiome. The pectin in apples and their peels doubles as a pre-biotic, which means it provides good food for the microorganisms that live in your intestine. The flavonoids in apples can act like a stop sign, batting down the bad microbes that might be living there.
- Helps keep you regular. People with irritable bowel syndrome or IBS-type diarrhea symptoms might find it helpful to eat more apples. Research shows the gel-like pectin fiber in apples can help clear up that problem by absorbing extra water in your system and helping you stay regular.
How to add more apples into your diet
- Slice an apple and serve it on a plate with nuts, small pieces of cheese and your favorite raw veggies for a quick and easy snack or light lunch.
- Cut apples into chunks and dip them into your favorite creamy nut butter for a protein-packed snack.
- Simmer a few peeled and cored apples with a little water, cinnamon and sugar for homemade applesauce. Eat the sauce warm, or let it cool and spoon it onto thick slices of toast for an “apple pie.”
- Have dried apple slices? Add them to a fall harvest salad with greens, crumbled feta and pecans and top with a vinaigrette dressing. Or add them into a wrap sandwich with roasted turkey, greens and dried cherries.