A new study has shed light on the health benefits of apples, supporting the old adage that an apple a day keeps the doctor away. The research highlights that apples are rich in phytochemicals, including flavanols, which are linked to maintaining a healthy weight and reducing heart disease risk. Additionally, apples contain polyphenols such as anthocyanins, which improve heart health, and phloridzin, which helps control blood glucose.
The study also notes that apples are high in pectin, a type of fibre that reduces unhealthy LDL cholesterol and stabilises blood sugar levels. A review of five studies found that eating apples is associated with an 18% reduction in the risk of developing type 2 diabetes. Another review of 18 studies showed that consuming apples or apple-derived foods can lower cholesterol if sustained for more than a week.
While apples are not particularly high in vitamin C, iron, or calcium, they contain powerful antioxidants that help balance free radicals in the body, reducing the risk of cancer and heart disease. Some researchers claim apples have the second highest antioxidant power among all fruits. The polyphenol phloridzin, which is less common in other fruits, helps reduce sugar absorption from food.
The study also points out that apples are widely available, making them an accessible choice for many people. A 2015 study specifically examined the claim that an apple a day keeps the doctor away and found that regular apple consumption is associated with various health benefits, though it may not completely prevent doctor visits.
