Apple benefits: 9 scientifically proven

Apples burn fat.

Apples can help you lose weight by providing nutrients. In the American Journal of Clinical Nutrition, eating whole apples reduced appetite. If you're full, you'll eat less, which can help you lose weight.

They lower diabetes risk.

Apples may reduce diabetes risk, according to research. Apples and pears reduced type 2 diabetes risk by 18%, according to a Food & Function study. Even one apple or pear per week reduced risk by 3%.

They contain brain-healthy quercetin.

Apples contain quercetin, a polyphenol pigment found in many fruits and vegetables. Quercetin helps your health in many ways, including coloring apples. Quercetin has antioxidant properties and can help your body fight oxidative stress as you age.

They boost heart health.

Apples are good for your heart and taste buds. In a 2019 study in The American Journal of Clinical Nutrition, mildly high cholesterol patients who ate two apples a day reduced their LDL, or "bad" cholesterol, and increased blood vessel dilation, which can lower heart disease risk.

Lowers blood pressure.

Eating an apple occasionally may be the easiest way to lower your blood pressure. Flavanol-rich foods like apples lower blood pressure, according to a 2020 Scientific Reports study.

They improve gut bacteria.

Your gut controls digestion and immunity. Eating apples regularly boosts beneficial gut bacteria. In a 2017 Nutrients study, eating Pink Lady, Golden Delicious, and Renetta Canada apples increased the gut's beneficial Actinobacteria.

Apples protect teeth.

An apple a day may keep the doctor and dentist away. Apples don't remove plaque, but a 2018 PLoS One study found that they reduce bacterial viability in the mouth, which may help teeth stay healthy.

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