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Health Benefits of Apples

Apples pack four grams of fiber per medium fruit

Fall is the season for apples. While some might skip this traditional go-to fruit for "keeping the doctor away" in favor of trendier superfoods such as açai, goji berry or purple kale, it really doesn't get much better than biting into a juicy-sweet Honeycrisp or tangy Granny Smith apple. Even better, this classic fruit is bursting with health benefits.

Antioxidant Hero

As the name implies, antioxidants prevent cell oxidization, which damages cells, promotes premature aging and makes us prone to illness. On the other hand, antioxidants neutralize free radicals. Apples, it turns out, are just as high in those miraculous molecules as fancier, newer import fruits.

Specifically, apples pack a type of anti-viral and anti-inflammatory antioxidant called flavonol (not to be confused with flavanol found in dark chocolate). As to anti-viral, think flu season. What about anti-inflammatory benefits? Inflammation in the body makes us more likely to get ill; it can be caused by stress, poor diet including too much caffeine and even soda. Consuming apples reduces inflammation, making your body more alkaline.

Apple pie, an all-American favorite (image by Flickr user Luigi Anzivino)

6 Health Benefits of Apples

  • Reduce inflammation

  • Possibly prevent cancer

  • Promote digestive health

  • Lower cholesterol

  • Prevent clogged arteries

  • Stabilize blood sugar levels

Cancer Fighter

To break it down even further, the type of super flavonol found in apples contains quercetin. It can fight a variety of serious diseases including cancer, according to the American Cancer Society. Quercetin basically scavenges the body for free radicals. From apples you get a whopping 440 mg/kg as compared to 158 mg/kg from leafy greens or just under 100 mg/kg from berries.

Fiber Champ

Apples are also high in fiber, packing four grams per medium fruit. This particular fiber is called pectin, which acts as a thickening agent in the gut. That's why in many cultures, apples are traditionally served to treat diarrhea. Fiber is crucial for many reasons, from lowering cholesterol, preventing plaque from clogging your arteries and stabilizing blood sugar levels to fighting type two diabetes to preventing cancer. In addition to fiber, apples are a good source of vitamin C, a variety of B vitamins, beta carotene and some minerals such as calcium and potassium. Plus, a medium fruit has only about 100 calories.

The best way to enjoy apples' bevy of health benefits is to nosh them in their raw state, skin and all. But even if you bake them, turn them into apple sauce or pack them into a pie, you still get a wholesome kick from the stars of the old adage: "An apple a day..."

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