5 Ways Apples Keep You Healthy

When you’re looking for a healthy, convenient snack, it’s hard to do better than an apple. Full of vitamins, minerals and fiber, it’s the perfect grab and go food when you’re headed out the door, or when you want to toss something in your lunch bag that requires no preparation. Apples not only help keep you full — something that is important when you want to maintain a slim waistline — they contain powerful antioxidants and nutrients that fight off disease and boosts your immune system. 

Is there truth to the proverb “An apple a day keeps the doctor away”? We aren’t sure one way or the other. But there is plenty of research that demonstrates that a percentage of subjects who eat apples on a regular basis are less likely to need prescription medications. Here are 5 ways in which apples provide health benefits.

Quercetin is your friend

You might not have any idea what phytochemicals are, but believe us, your body loves them. Apples are high in quercetin, a phytochemical that contains cancer-fighting antioxidants and anti-inflammatory properties that help your immune system respond to germs and viruses.

Here’s an explainer. Free radicals are responsible for damaging cells and triggering an increased inflammatory response. Chronic inflammation is the culprit when it comes to developing serious health problems. But when you consume quercetin, like the kind found in apples, it can help keep inflammation at bay. It has been found that red apples, in particular, contain high amounts of this. Just remember to eat the apple peel and all, as the peel is where the quercetin is found. 

The antioxidants contain anti inflammatory properties

Quercetin isn’t the only antioxidant found in apples. There is a whole list of them that can also help boost your immune system and have anti-inflammatory properties including: procyanidin, coumaric acid, catechin, gallic acid, phloridzin, and much more. Apples contain more free phenolics than any other common fruit, and there are few fruits that have as many antioxidants. These phytochemicals, much like the aforementioned quercetin, can help prevent cancer, organ disease, and other life-threatening illnesses. 

You get the much-needed soluble fiber pectin

You might not realize this, but a significant amount of your immune system, which is tasked with fighting off infections, lies in your gastrointestinal tract. As a result, it is essential that you keep your microbiome healthy and balanced. Apples are an ideal solution since they contain a soluble fiber called pectin. The positive health effects can be dramatic. For instance, one study conducted in 2010 found that when female subjects ate two apples a day, they experienced a measurable increase in good bacteria in just two weeks.

Another study, which was published in Frontiers of Microbiology, found that just one apple contains around 100 million bacteria cells. In this same study, researchers found that organic apples have additional benefits versus standard apples due to their wider array of bacteria. 

You get a huge boost in vitamin C

As you are likely aware, consuming vitamin C is one of the best ways to boost your body’s defenses, which is important in flu and cold prevention. However, vitamin C actually plays a variety of roles when it comes to maintaining a healthy immune system. 

For instance, numerous studies have demonstrated that merely incorporating vitamin C in your diet increases the levels of antioxidants in your blood by a full 30%! As we’ve noted, antioxidants are essential for fending off inflammation. In addition, a study published in 2017 noted that vitamin C also helps the epithelial barrier combat pathogens and helps your cells reduce environmental oxidative stress.

When you eat one large apple, you get approximately 10.3mg of vitamin C, which is around 12% of your daily recommended intake. Furthermore, the amount of antioxidants that you get in one apple is equal to an impressive 1,500 milligrams of vitamin C. Most of this is in the apple’s skin, which is yet another reason why you shouldn’t peel them. 

The fiber in apples helps your digestive system 

Although the phytochemicals and vitamin C should be enough to convince you to eat more apples, you should also know that this miracle fruit is full of fiber, which helps keep you regular by maintaining your digestive system, has additional anti-inflammatory properties, and allows you to recover more quickly from illness. So let’s hear it for the humble apple and celebrate by buying a bag next time you go to the grocery store!