Five Reasons Why You Should Eat Apples

The old adage "An apple a day keeps the doctor away" turns out to be very true. Apples are a low-fat, flavorful, easily portable snack packed with nutrients and health benefits. A wide array of studies have shown apples to be effective in reducing the risk of many of today's most prevalent diseases, including cardiovascular disease, high cholesterol, diabetes and even some cancers.

Cardiovascular

Apples are rich in antioxidants and phytonutrients. Two main components of apples -- a fiber called pectin and antioxidants called polyphenols -- are particularly effective at lowering overall cholesterol. They also help block the processes by which the LDL, or "bad" cholesterol, form artery-clogging plaque. According to Delia Hammock, a professional dietician writing in "Good Housekeeping" magazine, you can maximize the antioxidant effects by eating the apple peel along with the fruit. The peel contains two to six times as many antioxidant compounds as the fruit.

Dietary Fiber

One medium-sized apple alone contains one-fifth of the recommended daily value for adult dietary fiber intake, without adding substantially to an overall calorie count. Fiber helps the body's digestive processes work efficiently and also helps the body retain nutrients longer. Fiber-rich foods, including apples, help you feel full, which can prevent overeating. The slow consumption process involved in eating a whole apple also allows its natural sugars to enter the blood stream gradually, helping maintain blood sugar and insulin at healthy, stable levels.

Benefits to the Lungs

The antioxidants in apples have beneficial effects on the lungs. Eating just one apple each day can strengthen overall lung function. According to Dr. John Harvey of the British Thoracic Society, one antioxidant in particular, quercetin, reduces the effects on the lungs of pollutants in the air. Because of their high antioxidant and vitamin content, apples might reduce the risk of contracting asthma or other lung diseases, including lung cancer. The benefits even extend to infants in utero. In one study conducted in England, children born to women who routinely consumed apples during pregnancy were significantly less likely to develop wheezing or asthmatic conditions in early childhood.

Brain and Memory Functions

You might want to think of apples as "brain food," since their powerful antioxidants help protect the brain cells from damage and deterioration. Apples also increase the production of acetylcholine, which helps transmit messages between nerve cells. This supports enhanced memory and sharp brain function. A 10-year study conducted at the Group Health Center for Health Studies in Seattle concluded that adults drinking fruit juices, including apple juice, at least three times a week reduced the risk of developing Alzheimer's by 76 percent over those who drank it less than once per week.

Cancer Fighter

Apples can be a weapon in the fight against various cancers, including colorectal, prostate, lung and liver cancers. Eating whole apples -- except for the seeds and stems -- appears to reduce the growth of cancer cells, according to studies performed at Cornell University, due to compounds called triterpenoids. One study, published in 2007 by professors at Cornell's Department of Food Sciences, showed these compounds to be particularly effective against breast cancer cells. Another study in Italy showed a reduction in the risk of oral, colon, breast and other cancers ranging from nine to 42 percent in people who ate more than one apple daily.