Apples: 8 Incredible Health Benefits, Nutrition, & More
“An apple a day keeps the doctor away” is a famous 19th-century proverb. But is it true? Sadly, no. But while research has not found a link between apple consumption and fewer trips to the doctor, including apples in your diet is beneficial for your health.
Read on to learn more about apples, their nutrition, and the scientifically validated health benefits of eating this fruit.
About Apples
The apple is one of the world's most widely cultivated and consumed fruits. It is also one of the oldest known fruits. In anthropological studies, it has been revealed that early people consumed apples as part of their diet. By the 1600s, apples were present in North America.
Today, apples are available in various sizes, colors, and tastes. But their flavorful taste is not their only claim to fame. Indeed, many people eat them for health reasons. Numerous studies show that the apple offers a variety of health-promoting nutrients.
Apples contain a wide variety of phytonutrients, including polyphenols and carotenoids, and their consumption has been connected with a lower risk of several illnesses (1).
Nutritional Profile of Apples
Apples like those in 8the Wonder Organic Sparkling Chai Tea include a wealth of essential nutrients, such as fiber, vitamins, minerals, and antioxidants.
They also contain a wide variety of phytonutrients, including polyphenols and carotenoids, and their consumption has been connected with a lower risk of several illnesses (1).
The following nutrients are included in one medium apple:
- Calories: 95
- Carbs: 25 grams
- Fiber: 4.5 grams
- Vitamin C: 9% of the Daily Value (DV)
- Copper: 5% of the DV
- Potassium: 4% of the DV
- Vitamin K: 3% of the DV
It also contains up to 5% of the DV for essential vitamins E., B1, and B6.
Note the high amount of vitamin C in this fruit. Vitamin C functions as an antioxidant to neutralize dangerous molecules known as free radicals and prevent illness (2).
Free radicals are highly reactive molecules that can build up due to natural processes and environmental pressures. If the body has too many free radicals, they can cause oxidative stress that damages the cells. Cell damage can lead to numerous health problems, like cancer and diabetes.
Benefits of Apples
Below are 8 fantastic benefits of regular apple consumption that you may enjoy by drinking 8th Wonder Sparkling Chai Tea.
1. Improves Digestion
Apples contain the miracle fiber pectin, which has several health advantages. This soluble fiber absorbs water from the intestines, forming a gel that slows digestion and helps move stool along, thus, facilitating digestion.
Pectin also feeds beneficial bacteria in your lower colon, helping them flourish. Having enough good bacteria in your gastrointestinal tract supports digestive and colonic health.
It has been shown that eating a lot of fiber and polyphenols can help fight digestive problems like irritable bowel syndrome (IBS) and even digestive cancers. In addition, higher fruit consumption is generally linked to better digestive health, especially in the colon, stomach, and bladder. This is because the fruit's nutrients can positively affect the gut microbiota, which helps digestion and immune responses.
Apples also have phytonutrients that protect the digestive organs from oxidative stress, alkalize the body, and keep pH levels in balance.
2. Supports Cardiovascular Health
Several studies have linked apple consumption to a reduced risk of chronic diseases, including cardiovascular disease (3).
Research involving more than 20,000 individuals revealed that ingesting more white-fleshed fruits and vegetables, such as apples, was associated with a reduced risk of stroke (4).
This may be due to the flavonoids in apples, which have been demonstrated to lower inflammation and preserve cardiovascular health (5, 6).
Apples are also a rich source of soluble fiber, which may lower blood pressure and cholesterol levels, two risk factors for cardiovascular disease (7).
Research also shows that apples and other fruit may reduce the risk of stroke, another common cardiovascular disease.
Apples like those in 8th Wonder Sparkling Chai Tea are rich in nutrients that might reduce the incidence of stroke. A 2017 scientific analysis, for instance, indicated that those with the highest fiber intake appear to have a decreased risk of coronary heart disease and stroke (7a).
3. Defends Against Diabetes
Apples have been demonstrated to lessen the risk of type 2 diabetes when consumed regularly. This is because apples are rich in polyphenols, stimulating metabolism and minimizing glucose intake in circulation.
The polyphenols in apples also save pancreatic beta cells from damage. This substantially increases insulin production and glucose absorption, keeping diabetes under control.
Do you need more proof?
Researchers at the Centers for Disease Control and Prevention found that adults who ate five or more servings of fruits and vegetables daily had a much lower chance of getting diabetes (8).
4. Supports a Healthy Weight
Being rich in fiber and water, apples are one of the most filling fruits you can eat. In addition, an increasing sense of fullness called satiety can aid in weight reduction since it controls hunger, thereby preventing the overconsumption of calories (9).
In one study, eating whole apples enhanced satiety for up to four hours longer than drinking the same quantity of apple purée or juice. This occurs because whole apples slow gastric emptying – the pace at which your stomach empties its contents (10).
Research suggests that the consumption of apples may also dramatically lower Body Mass Index (BMI), a known risk factor for heart disease (11).
5. Reduces the Risk of Cancer
Consuming foods high in antioxidants, like apples, may help prevent oxidative stress, which damages cells and may contribute to some malignancies. (12).
A 2016 meta-analysis indicated that apple consumption might reduce the incidence of lung, breast, and colon/rectal cancers (13).
Apples are rich in fiber and water, two satiety-inducing properties.
Researchers from the University of Perugia (Italy) discovered that individuals who consume fruit regularly tend to have fewer cancers. This is because apples are rich in dietary fiber and polyphenol chemicals, which work with gut microorganisms to produce an environment that may lessen the chance of developing cancer (14, 15).
Apples may prevent cancerous tumors and aid in the healing process after cancer. In addition, a person's fluid balance can be favorably impacted by the potassium in apples, which also helps to reduce fluid retention, a typical side effect of chemotherapy.
6. Supports Mental Health
A fruit-rich diet, including apples, may be good for one's mental health.
According to a 2020 comprehensive review, eating fruits and vegetables may benefit one's mental health. To reap the advantages, experts advise eating at least five pieces of fruit and vegetables daily (16).
An increased number of fruits and vegetables in the diet reduced the participants' risk of developing anxiety and mood disorders, according to a 2019 study including immigrants in Canada. The participants also saw an improvement in overall mental health (17).
In addition, apples' quercetin content may shield your brain from oxidative stress-related harm.
According to studies conducted on rats, quercetin's antioxidant properties may guard the brain and nerves against oxidative stress and shield them from damage that might lead to degenerative brain conditions like Alzheimer's disease or dementia (17a, 17b, 17c).
7. Reduces Asthma Symptoms
Apples like those in 8th Wonder Sparkling Chai Tea appear to function as a natural asthma treatment. Indeed, they have been found to lower the risk of bronchial hypersensitivity and are linked to overall lung health.
In research involving 1,600 Australian adults published in the American Journal of Clinical Nutrition, eating apples and pears was linked to a lower chance of developing asthma as well as a lower level of bronchial hypersensitivity (18).
Nearly 600 people with and 900 without asthma were polled for the study regarding their diets and lifestyles. Consumption of all fruits and vegetables was only marginally related to a reduced risk of asthma. In contrast, the consumption of apples was significantly associated with a reduced risk of this chronic lung condition. Subjects who ingested at least two apples weekly showed the most significant benefit.
It's particularly intriguing because this appears to be an apple-specific nutritional advantage. Although they all contain comparable phytochemicals, the intake of onions, tea, and red wine was not linked to the prevalence of asthma. This shows that apple flavonoids work uniquely to treat asthma symptoms more effectively than other antioxidants and minerals.
8. Supports Bone Health
Apples are one the finest sources of boron found in nature. Boron is an essential mineral for bone development and the prevention of osteoporosis. So, eating boron-rich foods like apples could help prevent osteoporosis development.
Benefits of Boron also include boosting cognitive function, increasing muscular growth, and assisting in the production of sex hormones. In addition, research suggests that severe tiredness, arthritis, and mood swings may all be linked to inadequate boron consumption.
Is the Peel Okay to Eat?
Yes! Not only is the peel okay to eat, but it’s also the best way to experience all of the apple’s health benefits.
Apple peels include nutritional elements like fiber, vitamins, minerals, and antioxidants. To fully benefit from all the nutrients the whole fruit has to offer, individuals should try to eat edible peels of fruits, such as apples, pears, and peaches. Unfortunately, apples lose some of their fiber and overall nutritional value when they are peeled.
After all, studies have revealed that although an apple's meat and peel are both very healthy, the peel includes certain antioxidants that the flesh lacks (19). Furthermore, numerous studies suggest that the antioxidant potential of an apple peel is up to 4 times more than that of apple meat (20).
Potential Side Effects
Daily apple consumption isn’t likely to be dangerous to your health.
However, too much of a good thing – like eating several apples daily – may have some adverse side effects.
For example, substantially increasing your fiber consumption over a short period of time might lead to unpleasant digestive issues such as gas, bloating, and abdominal pain. To avoid gastrointestinal distress, slowly increase your fiber consumption.
Also, if you’re on a ketogenic or another low-carb diet, you’ll want to limit your apple consumption because of its high-carb content.
Other Risks
Avoid chewing and swallowing many apple seeds, as they contain cyanide, a poisonous substance.
Some people have allergies to apples, so anyone experiencing hives, edema, or breathing difficulties after eating apples should seek emergency medical treatment.
8th Wonder Sparking Chai Tea: The BEST Way to Reap the Benefits of Apples
Relaxing has never been so tasty. Crack open a can of strong black tea that has just the right amount of apple, cinnamon, cardamom, clove, and ashwagandha to help you relax. With a refreshing spritz at the end, each cinnamon-flavored sip feels like a cool autumn afternoon when the air is filled with cinnamon, spices, and just a hint of magic.
With 7th Wonder Sparkling Chai Tea, you’ll enjoy all the health benefits of apples plus those of cinnamon, ashwagandha, cardamon, lemon, and more.
So, sit back and enjoy perfect health, stress reduction, and happiness in a can.
Click here to learn more and place your order today!
References
1- https://pubs.acs.org/doi/10.1021/acs.jafc.0c05481
2- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/
3- https://pubmed.ncbi.nlm.nih.gov/26016654/
4- https://pubmed.ncbi.nlm.nih.gov/21921279/
5- https://pubmed.ncbi.nlm.nih.gov/29086478/
6- https://pubmed.ncbi.nlm.nih.gov/22400181/
7- https://pubmed.ncbi.nlm.nih.gov/19335713/
7a- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/
8- https://pubmed.ncbi.nlm.nih.gov/11162324/
9- https://pubmed.ncbi.nlm.nih.gov/26394262/
10- https://pubmed.ncbi.nlm.nih.gov/32805050/
11- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6813372/
12- https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet
13- https://www.cambridge.org/core/journals/public-health-nutrition/article/apple-intake-and-cancer-risk-a-systematic-review-and-metaanalysis-of-observational-studies/FA751EC6DB3CA3627E0218950AC106CC
14-
https://www.dailymail.co.uk/news/article-3812708/Apple-day-cuts-chance-five-types-cancer-Fruit-eaters-reduce-risk-developing-lung-bowl-breast-tumours-quarter.html
15- https://www.aicr.org/cancer-prevention/food-facts/apples/
16- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019743/
17- https://pubmed.ncbi.nlm.nih.gov/30353410/
17a - https://pubmed.ncbi.nlm.nih.gov/25666032/
17b- https://pubmed.ncbi.nlm.nih.gov/23358137/
17c- https://pubmed.ncbi.nlm.nih.gov/26730789/
18- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/
19- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8871014/
20- https://www.tandfonline.com/doi/full/10.1080/15538362.2016.1262304