We all know the old adage “an apple a day ….” But did you know research indicates that some apples may serve up more health benefits than others.

It’s already known that apples are a good source of antioxidants which help to neutralise free radicals that are linked to heart disease and prostate, colon and other cancers. But more recently a researcher at Cornell University found eating 100 grams of apple provides the same amount of antioxidant activity as taking 1,500 milligrams of vitamin C, even though vitamin C is only present in a small amount. So where are the antioxidant coming from?

It turns out it’s from the polyphenyls present in apples, particularly visible in their skin, which is why darker redder apples like red delicious are actually better for you.

Apples for Weight Loss

Apples are high in fibre and water content so if you’re trying to lose weight, consuming an apple instead of high calorie foods will undoubtedly help you to feel full, without giving you extra calories.

A medium size apple contains about 71 fat-free calories and 18% of your daily value of fibre (about the same as in a bowl of commercial cereal). It also has between 150-250 mg of potassium (depending on variety and size) – that’s up to 5% of an adult’s RDI. And it’s the potassium (without sodium) that can also help you lose weight because its prime function is to keep fluid and minerals balanced in the body.

And apples have a whole host of other benefits that extend far past weight loss.

Anti-Oxidant Power

Cancer – flavonol in apples has been shown to keep pancreatic cancer at bay, and the quercetin and naringin has also shown to reduce the risk of lung cancer

Cataracts – those with high-antioxidant diets are 10 to 15 per cent less likely to develop cataracts

Heart Health – phenolics that help prevent cholesterol solidifying on your artery walls and it’s the phytonutrients that help to combat the effects of bad LDL cholesterol.

Immune System – quercetin found in red apples can help boost and fortify your immune system.

Parkinson’s Disease – free radical-fighting antioxidants can provide some protection.

Appley Cool Compounds

Cancer – triterpenoids in apple peel have potent anti-growth activities against cancer cells in the liver, colon and breast.

Osteoporosis – phloridzin and boron both help to strengthen bones and prevent or decrease the effects of osteoporosis.

High Fibre Rescue

Bowel Health – An apple a day can help you beat diarrhoea or constipation by regulating bowel movements.

Cancer – Obviously it’s an apple’s high fibre content that helps to combat colon cancer.

Cholesterol – Apples can help to lower cholesterol levels by binding their fibre with fats in the intestine preventing uptake into other areas of the body.

Diabetes – Apples are loaded with the soluble fibre pectin which supplies galacturonic acid to the body which lowers the body’s need for insulin and may help prevent type 2 diabetes.

Gallstones – It’s the high fibre in apples that keeps your system on the go, and that’s the key to preventing gallstones (or solidified cholesterol).

Heart Health – The high fibre content in apples is linked with a slower build-up of cholesterol-rich plaque in arteries.

Hemorrhoids – Generally caused by constipation, fibre can prevent you from straining too much when going to the bathroom.

Irritable Bowel Syndrome  – A high fibr, low fate diet has shown to reduce the constipation, diarrhea, and abdominal pain and bloating associated with IBS.

Indirect Benefits

Alzheimer’s – Eating apples increases the levels of the neurotransmitter acetylcholine which fights the effects of aging on the brain and improves mental functioning.

Asthma – Studies show that the regular consumption of apples or apple juice in both pregnant women and children both showed a reduction in the incident and severity of asthma

Liver – eating apples has been shown to help detoxify your liver.

Oral Hygiene – munching on an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.