“There’s a reason for the saying, ‘as American as apple pie.’ Apples have been woven into the fabric of American culture for centuries,” Lynsee Gibbons from the U.S. Apple Association told The Epoch Times.

In North America’s early history, apples were a lifeline, providing settlers with food, drink, and a means of survival. Modern research reveals that this humble fruit carries surprising health benefits.

“Apples are frequently used as an icon for good nutrition,” said Julie Garden-Robinson, a professor and food and nutrition specialist at North Dakota State University Extension. “At about 100 calories for a 3-inch diameter apple, apples provide fiber, vitamin C, potassium, and other nutrients.”

• Fiber: The flesh and peels of apples contain pectin, a type of soluble fiber.


• Quercetin: A powerful antioxidant with anti-inflammatory properties, quercetin is found almost exclusively in the apple’s peel, and in higher amounts in red apples than in green ones.


• Vitamin C: One large apple with the skin contains about 9.75 mg of vitamin C—just over 10 percent of the recommended daily amount for adults.


• Potassium: A large apple with the skin provides approximately 227 mg of potassium.

“Apples have been the subject of many research studies,” Garden-Robinson said. This research has found that they have a variety of benefits.

Protect Against Stroke

A 2020 review examined how eating whole apples influences cardiovascular disease risk factors, including stroke.

Across eight observational studies and eight randomized trials, researchers found that eating at least one whole apple a day—approximately 100 grams—reduced the risk of stroke mortality by 27 percent and decreased the risk of experiencing a “thrombotic stroke event” by 25 percent.

Stroke occurs when a blood vessel in the brain is blocked by a clot that forms on fatty plaques or when a vessel ruptures, usually because of high blood pressure.

Apples may protect against such events as they’re rich in flavonols, such as quercetin, which support blood vessel health and reduce blood pressure. They’re also rich in pectin, which helps lower LDL cholesterol and clear it from the body, reducing plaque buildup in the arteries.

Apples were also prominent among the white colored fruits, with high intake linked to lower stroke risk found in a major prospective study.

Researchers in the Netherlands tracked 20,069 people for slightly more than 10 years. They found that eating white fruits and vegetables—apples and pears—had a clear effect, while the other colored fruits and vegetables—green, orange, yellow, red/purple—did not. The participants who ate the most white fruits and vegetables had approximately a 52 percent lower risk of stroke than those who ate the least amount. The researchers also noted that every extra 25 grams of white fruits and vegetables daily lowered stroke risk by 9 percent.

Feed Beneficial Gut Bacteria

In a small study, researchers investigated the impact of eating apples on gut health by examining gut bacteria. Eight healthy adults ate two apples daily for two weeks, and scientists observed how different gut bacteria responded to apple pectin.

After two weeks, the researchers found that apple pectin increased beneficial bacteria and decreased harmful bacteria, along with improving the environment of the gut.

One review examined how different fruits and their key components affect gut health, intestinal motility, and constipation. The authors noted that fruits offer more than just fiber—they supply sorbitol, a natural sugar alcohol, as well as polyphenols that influence digestion and gut bacteria.

In terms of apples and their beneficial effects, the authors stated that “regarding immediate gut motility effects, apple products seem to increase fecal output (weight, frequency) in both humans and rats, as well as gut transit time in humans, which may be helpful in constipation.”

Lower the Risk of Type 2 Diabetes

In a review published in Food & Function, researchers investigated whether eating apples and pears could reduce the risk of developing Type 2 diabetes. They analyzed five large studies involving 228,315 people. The analysis revealed that people who ate the most apples and pears had an 18 percent lower risk of developing Type 2 diabetes compared with those who ate the least. For every additional serving each week, the risk dropped by 3 percent.

Apples are packed with phytochemicals—natural plant compounds—whose flavonoids decrease the risk of diabetes, Garden-Robinson said.

In another study of 7,675 adults, those who regularly ate whole fruits, including apples, had lower insulin levels and improved insulin sensitivity.

Additional Benefits

Apples are rich in compounds believed to help protect the body against cancer, especially flavonoids such as quercetin, a powerful antioxidant. When compared with other commonly eaten fruits in the United States, apples have the second-highest level of antioxidant activity and total phenolic compounds. However, they have the highest concentration of free phenolics, compounds most easily absorbed and utilized by the body.

In one review of apple phytochemicals and their health benefits, the authors stated that “several studies have specifically linked apple consumption with a reduced risk for cancer, especially lung cancer.”

In the Nurses’ Health Study and the Health Professionals’ Follow-up Study, which combined, involved 124,000 men and women, fruit and vegetable intake was associated with a 21 percent reduced risk of lung cancer in women. However, this association was not observed in men.

Research has shown that flavonols in the foods we eat can benefit the brain. A 2023 study published in Neurology examined different flavonols—antioxidant compounds found in various foods—as to whether they helped slow down thinking and memory decline in older adults. Study participants who ate more foods rich in quercetin—found in apples, onions, and tea—experienced a slower decline in global cognition, an overall measure of a person’s cognitive abilities.

• “Many health-promoting natural compounds are located in the peel or directly under the peel. Be sure to rinse apples thoroughly with water and eat the peeling when possible,” said Garden-Robinson.


• While cooking does degrade some vitamins, such as vitamin C, it also makes specific nutrients, such as pectin, easier to digest and increases the bioavailability of quercetin. Cook and eat with the peels on for maximum nutrition. The best cooking methods are baking or steaming, versus boiling.


• Fermenting apples can significantly increase the bioavailability and absorption of their nutrients. Some examples include apple cider vinegar, apple cider, fermented apple sauce, apple wine, and apple sauerkraut.

• Apples can be stored on the counter short-term, however, “storing apples in the refrigerator significantly extends their shelf life compared to leaving them on the counter,” Gibbons said. “The cooler temperature slows respiration, essentially putting the apples to sleep, which helps them retain moisture, crispness, and nutrients for longer.” You can also wrap them individually in newspaper and store them in the pantry, or place them in paper bags in a crisper drawer where they can last for 6 weeks.


• Because of the ethylene apples produce, keep them away from other fruits, as they can make them spoil more quickly.


• Remove bruised apples from other fruit, and they can cause other fruit nearby to spoil more quickly—true to the adage, one rotten apple spoils the bunch!

• Browning: To keep cut apples from turning brown, toss them with lemon juice and put them in a sealed bag or container in the fridge, which will keep them fresh for two to three days.


• Past Their Prime: “Signs that an apple is past its prime include soft or mealy texture, wrinkled skin, and loss of its bright, fresh flavor. Browning flesh or a fermented smell are stronger indicators that the apple is no longer at peak quality,” Gibbons said. However, overripe apples are still safe to eat as long as there is no mold and they haven’t spoiled. They are also perfect for making applesauce, baking, or in smoothies, where texture isn’t as critical, she added.


• Pesticides: Apples are a nutritious fruit, but most conventionally grown apples have some pesticide residues. Watchdog groups, such as the Environmental Working Group, have placed apples on their “dirty dozen list” as they contain pesticide residues that may carry risks that are not fully understood.
  To limit your exposure, consider buying organic apples and apple products whenever possible. Wash all apples with clean, running water or a solution of water and baking soda to remove residues. You can also peel them, but much of an apple’s nutritional benefits are in the peel.

• Some people can have allergic reactions to apples—the most common of which is oral allergy syndrome. Symptoms include hives, swelling of the tongue and lips, and itching inside the mouth. Other people can have reactions to the pesticides on apple skin, so be sure to wash apples thoroughly.


• Eating raw apples can cause digestive upset in some people.


• Taking certain medications with apple juice can decrease their effectiveness. Examples include the beta-blocker atenolol (Tenormin) and the renin inhibitor aliskiren (Tekturna).

The following recipe is courtesy of Sheridan Genrich, a clinical nutritionist, naturopath, and Epoch Times health writer.

Baked Apple Oat Slice

Ingredients

• 2 organic apples, with skin, pre-boiled


• 1/2 organic oats


• 1 egg


• 1 teaspoon cinnamon


• 1/2 cup organic yogurt or 1/4 cup grass-fed butter

Directions

Preboil apples:

1. Batch cook four apples ahead of time. Core the apples and slice them into rough cubes.


2. Add apples and water to a small saucepan. Bring to a boil, then reduce to medium heat for about five minutes with the lid on.


3. Let them cool, then store in the fridge for up to one week. Alternatively, use half the apple mix at that time to make the slice.

Method:

1. In a bowl, combine the pre-cooked apples, organic oats, cinnamon, egg, and yogurt. Or if using cold butter, use a pastry cutter to cut the butter in until moist and crumbly.


2. Pour mix directly into an air fryer and cook at 315 degrees Fahrenheit for 15 minutes, or bake in a fan-forced oven at 350 degrees for 15 to 20 minutes, with the rack positioned in the center of the oven.


3. For cutting neat squares, cool completely after cooking—at least three to four hours, or you can serve it warm, if you don’t mind it being a little softer.

• Apples float in water because they are made up of 25 percent air, making them less dense than water because of air pockets within their structure.


• The only apple native to North America is the crabapple, which tastes extremely tart or sour when eaten raw, but can be delicious when made into jams, jellies, apple sauce, and cider.


• It takes the energy from about 50 apple tree leaves to grow one apple.


• Some of the apples you are eating now may have been picked last year, during the previous season, Mario R. Miranda Sazo, a fruit extension specialist with Cornell Cooperative Extension, told The Epoch Times.


• Most people shop with their eyes and want a perfect-looking apple—thus, many growers sell only 60 percent to 70 percent of the fruit they produce to customers or distributors because of tiny imperfections. The rest often go to make juice, Sazo said.

Apples are an excellent food for growing kids to eat. Their abundant fiber and vitamin C are essential for healthy development and a strong immune system. Eating fresh apples also helps keep kids’ teeth strong and healthy, reducing plaque and stimulating saliva, which helps reduce bacteria that can cause cavities.

Below are some delicious, kid-friendly apple recipes.

Apple Pancakes

Add a grated apple to pancake batter for extra nutrition, texture, and flavor that kids will love.

Baked Apple Chips

Sliced and baked fresh apples with cinnamon and a sprinkle of sugar or sweetener such as monk fruit, stevia, and xylitol are a simple, healthy, and budget-friendly snack kids are sure to love. Apple chips are also portable, making them perfect for lunchboxes, picnics, or road trips.

Apples and Peanut Butter

These two ingredients go perfectly together—slice apples into wedges and serve with peanut butter on the side for delicious dipping.