An Apple a Day & Health

"An apple a day keeps the doctor away" is sage advice you've probably gotten from your grandmother, but can eating apples really help keep you healthy? It appears they can. Of course, eating apples is not the only thing you must do to maintain your health, but they are chock-full of nutrients and fiber your body needs to function properly. There are hundreds of apple varieties; your local produce stands and supermarkets carry a selection. Choose organic apples whenever possible to avoid harmful fertilizers and pesticides.

Good for Your Diet

Apples are low in calories, having only about 81 calories in a medium-sized apple. Apples contain no fat, sodium or cholesterol. They do contain a wealth of nutrients. According to the University of Illinois, that same medium-sized apple contains approximately 10 mg calcium, 10 mg phosphorus, 159 mg potassium, 0.25 mg iron, 73 IU vitamin A, 8 mg vitamin C and 4 mcg folate. One medium apple also has 21 g of complex carbohydrates. Apples make excellent snacks because complex carbohydrates provide you with a longer, more sustained energy boost than sugary snacks.

Healthy for Your Heart

Apples contain pectin, a soluble fiber shown to be effective in lowering cholesterol levels; reducing cholesterol levels decreases your risks for heart disease. Soluble fiber is beneficial in maintaining healthy blood glucose levels too. Apples also contain flavonoid compounds, which have been shown to significantly reduce the risks of heart disease. The medical journal "Nutrition Journal" reports that studies of women who included apples in their diet regularly had a 13 to 22 percent lower risk of heart disease.

Helps Your Lungs

It appears apples are also good for your lungs and you can reap the health benefits of apples in any form, from raw to juice. The antioxidant quercetin found in apples helps maintain general pulmonary health and reduces the risk of developing asthma. "Nutrition Journal" states that apples contain catechin, a flavonoid that improves lung function in healthy people as well as those with chronic obstructive pulmonary disease.

Aids Your Digestion

Along with soluble fiber, apples also contain a good amount of insoluble fiber, which is important in maintaining the workings of your digestive system. Insoluble fiber absorbs water and adds bulk to waste matter in your intestines, helping to it move along quickly. Eat apples along with their skin, as it contains both fiber and vitamin C. Pectin, the soluble fiber, also promotes the growth of helpful bacteria within your digestive system.

Reduces Your Cancer Risk

Including apples in your daily diet may also reduce your risk of developing certain cancers. According to the Huffington Post, laboratory studies have shown eating apples regularly decreased the risk of breast cancer, and apple skins in particular were associated with a lower risk for colon cancer. In human studies, it appears the flavonoid compounds in apples provide some benefit against developing lung cancer.