1. Their Anti-Cancer Effect
Apples are rich in antioxidants, especially quercetin, which have been identified to help inhibit cancer onset and cell proliferation. In one study, the more apples per day individuals ate, the less likely they were to develop colorectal cancer. The anti-cancer effect was seen even when an individual had a low total consumption of fruits and vegetables but consumed at least an apple a day. According to the American Institute for Cancer Research, about one third of all cancer deaths could be prevented by improved diet, particularly increased consumption of fruits, vegetables and whole grains.
2. Alzheimer’s Disease Benefits
A University of Massachusetts-Lowell clinical trial showed that drinking apple juice significantly improved mood and behavior among a group of patients diagnosed with moderate-to-severe Alzheimer’s disease. Cornell University research also suggests that quercetin may be the compound in apples that protects brain cells against oxidative stress associated with Alzheimer’s.
3. Heart Health
Researchers at the University of California-Davis report that daily consumption of apples and apple juice may help reduce the damage caused by the LDL, the “bad” type of cholesterol, and protect against heart disease.
4. Asthma
Research from the United Kingdom reports children of mothers who eat apples during pregnancy are much less likely to exhibit symptoms of asthma at age five. Apples were the only food found to have a positive association with a reduced risk of asthma among a variety of foods consumed and recorded.
5. Digestive Health
University of Denmark researchers discovered apples and apple products could boost intestinal health by increasing the numbers of good gut bacteria. The friendly bacteria in the intestines feed on apple pectin, a fiber found abundantly in apples.
6. Brain Health
Researchers from Cornell University found that apple nutrients protected brain neurons against oxidative damage. Such damage can contribute to neurodegenerative diseases, such as Alzheimer’s and Parkinson’s Disease. The study again highlighted the antioxidant quercetin as a principle compound responsible for the protective effect.
7. Bone Health
A study published in the November 2010 edition of the American Journal of Clinical Nutritionsuggests older women who eat plenty of fruits, including apples and apple products, along with vegetables and whole grains, may have a lower chance of bone fractures than those not getting their fill.
8. Muscle Strength
A natural compound found in the apple’s skin, called ursolic acid, may help prevent muscle wasting that can result from aging and illness.
9. Respiratory System
A National Institutes of Health study reported that foods rich in fiber and flavonoids, found abundantly in apples, may reduce chronic productive cough and other respiratory issues.
10. Weight Management or Weight Loss
State University of Rio de Janeiro researchers studying the impact of fruit intake on weight loss found overweight women who ate the equivalent of three apples a day lost more weight on a low-calorie diet than women who didn’t eat the fiber-rich fruit.
11. Metabolic Syndrome
Adults who consume apples, apple juice and apple sauce are likely to have lower blood pressure and trimmer waistlines, resulting in a reduced risk of metabolic syndrome, a cluster of health problems related to diabetes and heart disease.
12. Immune System
Soluble fiber, like apple pectin, may reduce the inflammation associated with obesity-related diseases and strengthen the immune system, according to a University of Illinois research study.
“Health and nutrition experts agree and encourage the consumption of fruits and vegetables in every meal as part of a healthy diet, says Nancy Foster, president and CEO of the trade association USApple. “This message is affirmed in the Dietary Guidelines for Americans as well as in USDA’s My Plate. Apples are a delicious way to add vital nutrients and disease prevention to your daily diet.”