Does an apple a day really keep the doctor away? While it’s not a guarantee that eating apples will keep the doctor away, apples are rich in nutrients that support disease prevention, brain health, weight loss, and overall health.
According to the Mayo Clinic, apples are rich in antioxidants, fiber, phytochemicals, and water (which will help keep you hydrated!). Whether you prefer a tart Granny Smith apple or a sweet Fuji apple, apples are rich in vitamins that can support many health goals. Here are some of the top benefits we found backed by current research.
1. May Benefit Your Heart Health
Numerous studies show that apples are associated with improved heart health outcomes.
One study of over 20,000 adults found that eating apples frequently was associated with a reduced risk of cardiovascular disease. Apples also had a positive impact on vascular function, inflammation, gut microbiota, and lipid metabolism!
Researchers even found that apples reduce the risk of cardiovascular disease in at-risk individuals. Scientists believe this is due to the many inflammation-reducing flavonoids found in apples.
Another study on flavonoids found that they have a protective effect on the cardiovascular system, possibly reducing the risk of heart attack, stroke, and other heart-related diseases.
Learn more about heart-healthy herbs in our previous article for more ideas on how to support this mighty organ.
2. May Support Weight Loss
Apples are rich in fiber, which can promote weight loss. Fiber slows digestion, reduces constipation, and benefits gut health, according to the Mayo Clinic.
One study on fruit juice, whole fruit, and satiety found that consuming one apple before a meal reduced overall calorie intake, while keeping participants satiated.
Another study found that a fruit-rich diet helped women lose weight. The group that consumed apples daily consumed fewer calories and lost weight compared with the group that ate oat cookies with a similar fiber content. Researchers believe that fiber-dense fruits, such as apples, may reduce overall calorie intake and body weight over time.
3. May Reduce Your Risk of Certain Diseases
The expression “an apple a day keeps the doctor away” has some merit. A study on over 8,000 individuals who ate one small apple a day versus individuals who didn’t found that the apple eaters had fewer doctor visits (although it doesn’t entirely keep the doctor away!). The apple eaters also avoided prescription medications more.
Additionally, apples are associated with a lower risk of developing diabetes. A 2017 study “provides significant evidence” that consuming apples and pears was associated with an 18% reduction in developing Type 2 Diabetes.
Lastly, we found substantial research suggesting that a diet high in fruits, including apples, may reduce the risk of certain cancers. Fruits are rich in phytochemicals, which are known to have protective effects against disease.
4. May Encourage Healthy Brain Function
The Mayo Clinic reports that apples contain the phytochemical quercetin—a key component that protects the brain from oxidative stress.
Additional research found that exposure to apples and apple products is associated with a lower risk of chronic diseases, including Alzheimer’s disease, cognitive decline due to aging, and generally better overall health.
On top of this, consuming at least five portions of fruits and vegetables has been found to be beneficial for mental health. A 2019 study found that adolescents who consumed fewer fruits and vegetables were linked to poorer mental health.
The takeaway? Consuming apples regularly may support brain health, protect against cognitive diseases, and improve overall mental health.
Delicious Apple Teas We Love
An easy way to incorporate apples into your day-to-day life is with tea! Many of our teas are packed with supportive herbs, delicious flavor, and apples.
- Cranberry Apple Herb & Fruit Tea: This Vitamin-C-rich tea has an exotic taste with tart dried fruit, sweet apple pieces, and rejuvenating elderberry. We love this tea iced in the summer or hot in the fall and winter (add a slice of orange and a cinnamon stick for an ultra-cozy drink!).
- Candy Apple Black Tea: If you enjoy a burst of caffeine, this black tea is for you! It combines premium black tea with apple pieces and cinnamon to evoke a nostalgic candy apple-like flavor.
- Apple Pie Rooibos: This caffeine-free tea is rich and satisfying, just like an apple pie. We’ve paired apple pieces with cinnamon bark to create a decadent experience that delights the senses with its spicy, fruity flavor profile.
- Ginger Apple Rooibos: If you like apple pie, but want a zestier flavor, this tea is perfect! We blended sweet apple pieces, warm ginger, and rich safflower petals to create this punchy blend.
- Spiced Apple Chai Black Tea: A scrumptious, caffeinated tea that’ll boost your energy first thing on a cold winter morning or during a hazy afternoon slump. We love the combination of rich, autumnal, and wintery herbs in this tea, including ginger, cardamom, orange peels, cloves, and cinnamon bark.
- Sour Apple Herb & Fruit Tea: Love a tart flavor? You’ll enjoy this sour apple tea, which melds sweet, crisp apples with tart crab apples to create an explosion of apple flavor in your mouth.
- Fireside Apple Cider Herb & Fruit Tea: The ultimate cozy, seasonal beverage for fall, winter, and the holidays. This juicy apple tea combines bold elderberries, spicy cinnamon, savory fall spices, sweet currants, and tangy citrus for a rich, warming flavor and aroma that’ll emanate through your home.
- Caramel Apple Crumble Green Tea: With a Sencha green tea base, this tea is smooth and earthy, with delightful layers of caramel, cinnamon, nutmeg, maple syrup, and apple. It’s absolutely delightful iced or hot!
Love baking with apples? Check out our Apple Pie Spice, which is sure to turn your delightful dessert into a certified masterpiece. Scrumptious in apple desserts or sprinkled on top of oatmeal or pancakes!
Here's to apples!
Herbalist Natalie
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Natalie Hajdu-Voakes is a consulting herbalist and the owner of The Herb Stop, with over 29 years of hands-on experience in crafting herbal remedies and promoting natural wellness. |