Apples & Their 7 Health Benefits | 5 Delicious Apple Recipes

Apples & Their 7 Health Benefits | 5 Delicious Apple Recipes

FITPASS Editorial Team10 September, 2019Updated on : 11 Mar 2022


Pity, that all of us cannot go through orchards picking apples and enjoying the juicy and crunchy texture that makes them delicious. If you ever get a chance, never give it up. Some of the most delicious desserts and drinks are made from apples. Or you can eat them straight out of the hand.

Apples are the subjects of several proverbs, the most famous of which suggests eating an apple before going to bed will make doctors beg for their bread. This is somehow true considering its health benefits. It is also one of the most commonly consumed fruits around the world. Did you know that apples are more efficient at waking you up in the morning than coffee? Well now you know, if you don’t like the jitters followed by coffee.

Apples should be a part of your daily diet whether you’re trying to lose, gain, or maintain your weight. For a healthy diet plan, consult expert nutritionists in real-time with FITFEAST. Keep a track of your calories and reach your fitness goals with the help of convenient solutions.

7 Apple Benefits

Healthy Heart

In these times, when our hearts are vulnerable to so many diseases due to unhealthy diets and lifestyles, we all need the miraculous benefits of apples; they not only keep doctors away but heart disease as well. The soluble fibers in apples lower blood cholesterol levels. Apples also have polyphenols in their skins that have antioxidant effects. Flavonoids, which are also a type of polyphenols, are associated with a 20% lower risk of strokes by reducing blood pressure. For those with hypertension, apples are lifesavers.

Reduce the risk of cancer

As it turns out, nothing can battle cancer as efficiently as old fruits, vegetables, and everything natural. Apples are one such food. Studies have found that consuming apples regularly can reduce the risk of pancreatic cancer by up to 23%. Researchers have also found that triterpenoids – compounds in the apple peel – fight cancer cells in the liver, breasts, and the colon. Apples contain high amounts of fiber, which reduces the risk of colorectal cancer. The antioxidants and anti-inflammatory compounds are believed to have cancer-fighting properties.

Help with IBS

Irritable Bowel Syndrome (IBS) is a disorder that troubles millions around the world. While it is untreatable, it can be managed with the right diet. Constipation, diarrhea, and sometimes alternates between the two characterize it. It also causes abdominal pain and bloating. The treatment includes avoiding dairy products and fatty foods as they can worsen the symptoms to quite an extent. IBS patients must take a fiber-rich diet, which must include different fruits including apples.

Prevent Hemorrhoids

If you know what hemorrhoids are, you probably know how painful they can be. When veins in the anal canal swell up, they are called hemorrhoids. Too much pressure in the pelvic and rectal areas causes this problem. As fiber solves the problem of constipation, it can prevent you from applying too much pressure while passing stools and therefore reduce the risk of hemorrhoids. Apples are a great source of fiber and can be quite beneficial when consumed regularly. Finally, know that a healthy digestive system will keep you healthy overall.

Good for the brain

While many stress the benefits of the apple peel and flesh, apple juice is a great tonic for the elderly as well. It reduces reactive oxygen molecules in the brain, improving mental health and functions. Apple juice fights the effects of aging on the brain and prevents Alzheimer’s disease.

On the other hand, consuming fiber-rich foods like apples help Parkinson’s patients. The disease is caused by the breakdown of dopamine-producing nerve cells in the brain. This is associated with antioxidants that fight the free radicals in the body.

Reduce the risk of diabetes

Eating apples invariably lowers the risk of diabetes. People who eat at least 1 apple a day are at a 28% lower risk of developing diabetes as compared to those who don’t eat apples. Polyphenols in apples protect the beta cells in the pancreas that are responsible for producing insulin. These cells are damaged in people with type-2 diabetes. Apples are packed with soluble fiber, which reduces blood sugar level swings. Stress is one of the biggest reasons for this, which is why you must de-stress often through yoga, meditation, and healthy eating.

Promotes weight control

Oh, isn’t this just perfect? The two things that make apples satisfying are their high fiber and water content. Eating apple slices before a meal fills you up for longer. According to a study, you’re likely to eat 200 extra calories if you don’t have some apple slices before a meal. The fiber and other compounds in apples help in weight loss. A fiber-rich diet will not only prevent diabetes but sleep apnea, high blood pressure and reduce the risk of strokes as well.

Apple Dishes

Apple butter

For starters, there is no butter in this recipe; it is nothing but smooth and delicious apple puree. Within a few hours and a few additional ingredients, you can create a delectable spread for bread.

Apple pie

One of the most delicious and famous desserts ever. You can easily look for apple pie recipes online without which this list would be incomplete. Or you can take it up a notch by trying variants like caramel apple pie, cheddar apple pie, skillet apple crumb pie, and spiced bourbon apple pie.

Apple cake

You can make several cakes with apple that won’t see the end of the day once your friends or family get a taste of it. A Honey Apple layer cake with cinnamon and cardamom will fill your home with an irresistible smell.

Caramel apples

This one’s a winner for parties, especially at Halloween. They are quite easy to make; all you need are apples and caramel sauce, which can be made at home or bought at a nearby store. This one’s especially famous among the children.


Ooh, la la! Sangrias are refreshing and a glass never hurt anyone; they can be had any time of the year as well. The refreshing drink is incomplete without some juicy apples. You can just add apples and make apple cider sangria as well if you have a taste for it.

Of course, there are so many other delicious dishes you can make with apples. Include this amazing fruit in your diet any way you like and stay healthy.

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