Apples: The Fruit That’s Good for Your Health

Apples are one of the most beloved fruits among Koreans, and for good reason. They’re not only delicious, but they’re also packed with numerous health benefits. From reducing the risk of chronic diseases to supporting gut health, apples are a nutritious addition to a healthy diet.

Rich in Dietary Fiber and Beneficial Bacteria

Apples are rich in dietary fiber, a type of complex carbohydrate that our bodies can’t digest on their own. This fiber serves as food for many bacterial species that live in our gut, which can have a powerful impact on our overall health. Eating plenty of fruits and vegetables, including apples, can increase the number of beneficial bacteria in your gut and reduce the number of harmful bacteria.

Apples themselves also contain a lot of beneficial bacteria. In fact, one study found that apples contain a greater diversity of bacteria than most fruits. According to a study from the Technical University of Graz in Austria, one apple (tested with the locally grown Alet variety) contained about 90 million bacteria that are beneficial to the human body.

Good for Heart Health

Apples are also good for heart health. They’re rich in pectin, a dietary fiber that helps maintain healthy cholesterol levels. In a 2012 study, 160 postmenopausal women ate 2.5 ounces of dried apples (about two medium apples) or prunes every day for a year. After six months, the women who consumed apples had a 13 percent reduction in total cholesterol and a 24 percent reduction in “bad” LDL cholesterol.

Apples are also a major source of polyphenols, beneficial substances that plants produce to defend themselves from the external environment. Since polyphenols are distributed mainly in the peel, it’s best to eat apples with the peel. In particular, flavonoids, a specific polyphenol found in apples, are particularly effective in dilating blood vessels by stimulating the production of nitric oxide, which flows through blood vessels.

Effective in Reducing Chronic Inflammation

The polyphenols in apples may help reduce inflammation and, consequently, reduce the risk of disease. According to a study published in August by researchers at Queen’s University Belfast, Northern Ireland, people who reported eating two or more apples a day in their food records were 30 percent less likely to develop chronic obstructive pulmonary disease later in life.

Dr. Nicola Bondono, a postdoctoral researcher at the Dutch Cancer Institute, explained that apples are more nutritious when eaten with the peel. This is because the peel contains potent polyphenols and a large amount of fiber. Dr. Bondono added that peels should be washed thoroughly to remove any pesticide residue.

In general, the darker the apple, the higher the polyphenol content. Anthocyanin, the substance that makes apples red, is a type of polyphenol. A diet rich in anthocyanins is effective in improving heart health, and research is currently underway into treating Alzheimer’s disease.

But it’s even more important to get as many polyphenols as possible by eating a variety of apple varieties rather than simply picking dark red apples. More than 8,000 types of polyphenols have been identified in fruit and plants so far.