1. Apples’ pectin lowers your cholesterol.
Eating apples significantly lowers you blood cholesterol. The fruit’s soluble fibre, known as pectin, has been proven to lower both LDL and overall cholesterol. But pectin alone won’t do the trick; a study showed that the whole apple’s phytonutrients work with the fibre to create more of a cholesterol-lowering impact than just pectin alone.
2. The peel prevents weight gain.
A substance called ursolic acid, which is found in the peels of apples, has been found to protect against obesity by increasing muscle and brown fat, which are both associated with weight loss. While muscle has long been known as a calorie burner, scientists have recently been learning more about brown fat, which, unlike the fat associated with obesity, is associated with healthy weight and blood sugar.
3. The fibre keeps you full.
Another way apples protect against weight gain is by filling you up. A single apple is just 100 calories, but it’s dose of fibre and more than 80 percent water content help keep you satiated. Plus, the pectin is a natural appetite suppressant, telling your brain you’re full, which makes it a great snack to hold you over till your next meal.
4. Eating apples helps clean your teeth.
The crisp fruit acts as a tool for physically cleaning your teeth of any residual food left from a meal, so eating an apple is a great way to protect your mouth when you don’t have a toothbrush handy. Since there is some acidity to apples, it’s a good idea to rinse your mouth after eating one for an even healthier mouth.
5. Apples could prevent diabetes.
According to a study that looked at nearly 200,000 people for 24 years, eating whole apples—and other fruits—was associated with a lower risk of type 2 diabetes. Of course, the same is not true for fruit juices, which can spike your blood sugar. For those who already have diabetes, apples are a safe sweet treat.
6. Their fibre boosts your immunity.
A study from the University of Illinois found that apples’ soluble fibre strengthens the immune system. Researchers discovered that the fibre increases production of an anti-inflammatory protein that protects the body from illness. In the study on mice, those fed soluble fibre got much less sick and recovered faster than those who were given insoluble fibre.
7. Apples could reduce your cancer risk.
Numerous studies have linked apple consumption with lowered risk of various types of cancer, including breast cancer, colon cancer and lung cancer. The combination of phytonutrients, vitamin C and fibre make this a super cancer fighter. In fact, apples were added to the American Institute for Cancer Research’s list of Foods That Fight Cancer.
8. They naturally boost your good gut bacteria.
Recent research is finding that eating a diet high in apples (and their fibre, pectin) can increase the healthy bacteria in the gut. So think of apples as kind of a natural probiotic, promoting healthy digestion.
9. They’re associated with better breathing.
Numerous studies have shown a link between apple consumption and a lower risk for asthma. There are a whole host of phytonutrients found in apples, many of them with antioxidant and anti-inflammatory properties, that researchers think could improve respiratory function. One flavonoid, quercetin, found in apple skin, has been researched for its respiratory benefit when it comes to colds, allergies and even more serious lung diseases.
10. They’re key to protecting your heart.
In the conclusion of a 2013 study, researchers from the U.K. extrapolated to find that if everyone over age 50 ate an apple a day, up to 11,000 heart-related deaths could be prevented each year. Now there’s a reason to eat an apple today.