What Happens When You Eat Apple Everyday?

Facts

On Aug 29, 2022

Here’s What Actually Happens When You Eat An Apple Every Day :

Apples boost your head-to-toe health. Apples and oranges might be different, but they’re both great sources of vitamin C. …
Apples help with good gut bacteria. Eating apples is great for your gut health. …
You can actually eat more than one apple a day. …
Apple juice doesn’t provide the same benefits. …

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Other health benefits

Support weight loss. Due to their fiber content, apples have been shown to promote feelings of fullness, decrease calorie intake, and increase weight loss ( 14, 15 ).
Improve bone health.
Promote brain function.
Protect against asthma.
Reduce the risk of diabetes.

One medium apple — 6.4 ounces or 182 grams — offers the following nutrients ( 1 ):

Calories: 95
Carbs: 25 grams
Fiber: 4 grams
Vitamin C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI

Nutritionist Leslie Beck told The Globe and Mail that eating an apple a day is perfectly safe and won’t add too much sugar to your diet. Beck suggests aiming to consume two to three servings of fruit every day. That means, while eating one apple a day has plenty of benefits, it’s safe to eat even more.

One Major Side Effect of Eating Too Many Apples

You might feel bloated. While fruits and vegetables are typically thought to benefit digestion, the high sugar content of apples may leave you dealing with some unpleasant gastrointestinal side effects.
Your blood sugar level may spike.
You may find yourself needing to use the bathroom more often.
Your stomach may hurt.

What are the benefits of eating apples?

Not only does fiber smooth your digestion and prevent constipation, it promotes a healthier microbiome (aka the good bacteria in your gut). Much of apples’ fiber comes from pectin, which produces an acid called butyrate. This acid is especially known for feeding beneficial gut flora. Learn other ways to eat right for gut health with our handy guide.

Fun fact: the first recorded use of the phrase “an apple a day keeps the doctor away” dates back to the 1860s, when it actually originated as “eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”. (We think the modern version is a bit snappier.)

One medium raw apple contains 14% of your daily vitamin C needs. Getting enough vitamin C keeps your immune system functioning properly, as its antioxidant properties protect against pathogens and reduce oxidative stress. Deficiencies of this critical vitamin have been linked to higher susceptibility to infections.

Much of apples’ fiber comes from pectin, which produces an acid called butyrate. This acid is especially known for feeding beneficial gut flora. Learn other ways to eat right for gut health with our handy guide. 2.

Eating an apple every day may help! This fruit is rich in an antioxidant called quercetin, which research shows tames inflammation in the body. Meanwhile, additional antioxidants like catechin and vitamin C join the mix to reduce oxidative damage in your cells. Check out our list of other foods that fight inflammation.

Eating a variety of foods is a hallmark of healthy eating, but apples really are worth eating every day. From Granny Smiths to Pink Ladies, you certainly have your choice of varieties, all of which boast tons of health-promoting nutrients. Here’s what happens when you eat an apple every day, and for even more healthy tips, …

But with their high fiber and antioxidant content, eating an apple every day can actually have a positive effect on blood sugar management.

Why do we eat apples?

The reason for this is they’re packed with two things that help to keep you fuller for longer— fiber and water. According to a study published in Appetite, individuals who ate apple slices before a meal felt fuller and ate an average of 200 calories less than those who did not eat apple slices. That’s a good sign for those of us trying to lose weight—and definitely, a reason to give apples a try.

Apples could be the key to protecting yourself from developing cancer. Especially if you’re a smoker or we’re one, regularly eating apples could play a role in prevention of lung cancer studies have shown. Harvard’s School of Public Health says “the phytochemicals and fiber in apples have antioxidant effects that may protect a cell’s DNA from oxidative damage, which is a precursor to cancer.” There is no question that adding apples to your shopping list is the move.

Just eating a few apples per week has shown to have a positive impact on lowering the risk of Type 2 diabetes . However, eating an apple every day can have even more of an impact. Studies have shown that those who ate an apple daily lowered their risk of developing Type 2 diabetes by 28% compared to those who skipped out on the fruit.

The fiber in the apple plays a huge role in lowering the cholesterol levels in the body. Studies have shown that drinking apple juice does not have the same effect on cholesterol as eating the whole fruit, leading scientists to believe it’s the soluble fibers that are so crucial in lowering cholesterol.

Similar to eating bananas every day, the positive side effects of eating apples on a consistent basis are far-reaching throughout your body and mind. It’s a habit that your body will most definitely be thanking you for—you’ll be able to feel it and see it. If you’re wondering if those positive changes you’re seeing can be attributed …

If you have asthma, taking a bite into an apple each day could help your symptoms improve. A study was conducted in the journal Advances in Nutrition with more than 68,000 women, and it was discovered that those who ate the most apples had the lowest risk of asthma.

According to a PLOS ONE study, the act of chewing an apple has a direct effect on dental plaque removal and ultimately making your teeth whiter. Apples are officially the cheapest teeth whitener we’ve ever seen.

Why are apples good for you?

Eating apples is great for your gut health. Per Washington State University, a study showed that the non-digestible compounds in apples contribute to the growth of healthy bacteria. Having healthy gut bacteria helps ward off viruses and other harmful bacteria (via University of California, Davis Health .) Adding apples to your diet can have a major effect on your overall gut health, too. According to food scientist Giuliana Noratto, “Obese people have an out-of-balance gut. So changing our gut bacteria via what we eat, making it similar to that of a lean person, could help prevent weight gain.” (via Fox News)

While there are hundreds of apple varieties, one kind of apple provides the most gut health benefits: the humble Granny Smith. Granny Smiths outperformed Fuji, Gala, McIntosh, and other popular varieties when it came to the concentration of fiber and low level of carbohydrates.

Not only does that mean missing out on fiber’s benefits for your digestive system, it means apple juice will leave you feeling hungry sooner than if you ate an apple instead. When you do drink apple juice, try to pair it with a protein.

According to the Mayo Clinic, high fiber diets do more than regulate your digestive system; they can also lower cholesterol, help control blood sugar levels, and reduce the risk of cardiovascular disease and cancers. Plus, roughly 20 percent of an apple’s fruit consists of pectin, which has been linked to lower cholesterol (via Healthline .)

Adding apples to your diet can have a major effect on your overall gut health, too. According to food scientist Giuliana Noratto, “Obese people have an out-of-balance gut. So changing our gut bacteria via what we eat, making it similar to that of a lean person, could help prevent weight gain.”.

And while it won’t necessarily keep the doctor away , eating an apple a day might keep another medical professional at bay: the pharmacist. According to a JAMA study, daily apple eaters tend to take fewer prescription medicines.

Why do we eat apples?

Apples are rich in antioxidants such as vitamin C, which help fight off free radicals, molecules that can damage DNA and make you susceptible to illnesses such as heart disease and cancer . A review of studies, published in the Annals of Oncology in 2005, reported that eating one or more apples daily helped protect subjects from many different types of cancer, including esophageal, breast, colon and ovarian.

Eating an apple a day is easy with such a portable fruit. Keep a bowl of washed apples on the counter, and grab one on your way to school or work. Apples also make delicious additions to a host of dishes.

In addition to vitamin C, apples contain antioxidant phytochemicals like quercetin, catechins and chlorogenic acid. In fact, the antioxidant activity of the compounds in apples is higher than that of many other fruits, such as grapes, strawberries, pears and oranges.

Apple Nutrition. A large — about 3-1/4 inches in diameter — apple with the skin on it has 116 calories. It has very little protein or fat, with less than a gram of each, and 31 grams of carbohydrates. Of those carbs, over 5 grams are from fiber, making apples a high-fiber fruit. Advertisement.

Benefits of Eating Apples. 1. Weight Management. The fiber in one large apple provides you with a wealth of benefits. In one study, published in PloS One in 2015, adding apple fiber — a water-soluble type called pectin — to the diets of rats lowered their intake of food and helped decrease weight and body fat.

The vitamin C in one large apple is notable, fulfilling 11 percent of a man’s daily requirement and 13 percent of a woman’s. One large apple also gives you 5 percent of your daily requirement of the mineral potassium, which is associated with healthier blood pressure.

Disadvantages of Eating Apples. 1. Possible Gas and Bloating. You will encounter a few downsides to eating apples every day. If you aren’t accustomed to eating fiber, suddenly embarking on a regimen of eating apples every day may lead to uncomfortable gas and bloating.