Cooking Through Lyfe

10 Health Benefits of Apples – Proven by Science (+ 5 Delicious Apple Recipes)

Apples are popular not just because of their simple, delicate flavors. While apples are delicious, and can span from very sweet to incredibly tart, they are also incredibly healthy.

Apples are loaded with healthy phytonutrients, vitamins, minerals and antioxidants. Phytonutrients are plant-based compounds that can only be obtained through eating fruits and vegetables. They’re typically very good for your immune system. Vitamins and minerals give structure to our bodies and the systems operating within. Antioxidants help our body function more efficiently and prevent oxidative damage, which is what makes us age.

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Apples have been hailed for helping heal the body for centuries, but scientific method has only recently been able to extensively study the fruit. Many of the most important claims made about apples turned out to be true.

Apples can help with anything from repairing damaged tissues that can impair strength or vision, to maintaining a proper electrical current to the brain so it can communicate effectively.

Apples can help with anything from repairing damaged tissues that can impair strength or vision, to maintaining a proper electrical current to the brain so it can communicate effectively.

A particular nutrient of interest in apples is vitamin C. Scurvy – a deficiency of vitamin C – is a disease that often conjures images of swashbuckling pirates with missing teeth, bad gums, and scabbed arms. These are all symptoms of vitamin C deficiency, which often happened to seamen on long voyages when deprived of fresh food.

Why is vitamin C so important?

What’s the good thing about knowing the symptoms of scurvy? Almost everything vitamin C deficiency causes, can be reversed and, in healthy people, made even healthier – simply by eating a good supply of the vitamin Vitamin C. Vitamin C is a powerful antioxidant and is responsible for a lot of the health benefits you’ll find in apples – stronger grums, healthier skin, and strong teeth just to name a few!

Considering apples are incredibly well-known for being healthy, it’s surprising how few nutrients they have in them. A lot of their nutritional value is from the single, potent vitamin/antioxidant that is vitamin C. Unfortunately, a huge number of people in modern society are deficient in vitamin C. 15 percent of the population in the United States is classified as deficient in vitamin C!

Also known as ascorbic acid, vitamin C is one of the most well-known and commonly studied vitamins on the planet. It is responsible for a vast number of health-bolstering effects, and can even function on its own as an antioxidant.

Antioxidants prevent the symptoms of aging by fighting oxidative damage, which occurs during natural periods of stress. Oxidative damage gradually reduces the function of organs, tissues, and cells, causing the slow degradation of the human body.

Preventing this oxidation is the key activity – and appeal – of antioxidants. They fight the underlying cause of pretty much every type of natural aging, and can greatly extend the human lifespan. Vitamin C, in particular, is good at

  • Bolstering the strength and improving the appearance of your hair
  • Increasing the health of your teeth and gums
  • Strengthening your skin, making it appear young and healthy
  • Increasing the speed with which your body heals injuries

While apples have an impressive amount of vitamin C – around ten percent of our daily value per apple – and fiber – almost 4 grams of insoluble fiber, and half a gram of soluble – they’re also impressively low in other nutrients. They only have trace amounts of the B complex, biotin, vitamin E, chromium, copper, and potassium. The amount of these nutrients present isn’t enough to bother supplementing apples to fix a deficiency.

Antioxidants in apples and their effects on human health

It’s not just vitamin C that helps your body ward off the unpleasant symptoms of scurvy. You may wonder how else apples can help you, if their main nutrient is only vitamin C?

Despite having a very small profile of nutrients and minerals apples have a ton of components that bolster our abilities as humans. These aren’t vitamins and minerals, though – most of them are antioxidants.

  • Polyphenols

Polyphenols are divided into two subtypes – flavonoids and non-flavonoids. Many of the polyphenols in apples are found in the skin – so make sure you don’t peel them before eating them, or you’ll be peeling off a lot of the health benefits!

Apples are responsible for about a fifth of the total polyphenols consumed in the United States. Among apple’s polyphenols are

  • Quercetin glycoside, responsible for fighting atherosclerosis and maintaining healthy blood pressure and blood sugar.
  • Phloretin glycoside, another flavonoid commonly found in all varieties of apples, helps the body’s immune system function and helps excrete waste effectively and efficiently.
  • Chlorogenic acid speeds up your body’s metabolism while simultaneously slowing the absorption of fat, making it an ideal antioxidant for people hoping to lose weight.
  • Epicatechin is an antioxidant capable of mimicking insulin and can consequently improve heart health and help fight against diabetes.

Different varieties of apples will have different antioxidant capacities. Of these different varieties, even individual batches will have different amounts. It’s possible to pick-and-choose different types of apples for the specific types of antioxidants that you require for your own personal choice of diet.

The variance of antioxidants will not differ too drastically, so you can be sure that the health benefits listed below will apply to most – if not all – apples.

Here are the 10 health benefits of apples, as backed by science.

  1. Apples can help you lose weight
  2. Apples can reduce LDL cholesterol
  3. Apples can improve mental health and intelligence
  4. Apples can prevent heart disease
  5. Apples can help you breathe better
  6. Apples can fight different types of cancer
  7. Apples can prevent diabetes
  8. Apples help bolster the body’s immune system
  9. Apples are potent anti-inflammatory agents
  10. Apples can fight allergies

To read more in-depth about each of the listed benefits above, and to learn some delicious apple recipes, click here.


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