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However, since this was not a controlled trial, findings must be taken with a grain of salt.Another study linked consuming white-fleshed fruits and vegetables, such as apples and pears, to a reduced risk of stroke.However, apple juice may have benefits for age-related mental decline.
For the greatest benefits, eat the whole fruit — both skin and flesh.
Paula Martinac is a nutrition educator, writer and coach.
An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke ().
Another study comparing the effects of eating an apple a day to taking statins — a class of drugs known to lower cholesterol — concluded that apples would be almost as effective at reducing death from heart disease as the drugs ().
In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content ().
Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume.What’s more, its soluble fiber content may promote weight loss and gut health.A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit.Eating about 15% of a large apple per day was linked to a 10% lower risk of this condition (Eating fruit is linked to higher bone density, which is a marker of bone health.Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength.The woman behind me in the checkout line said, "Like bananas much? So, for one week, I decided to swap my once-a-day banana for a big, bright red, juicy apple. I didn't feel bloated or gassy from the extra fiber, which I was worried might happen." I smiled as I unloaded the three bunches from my cart. An apple a day is supposed to keep the doctor away, but, really, what I hoped was that it would keep me regular. I also no longer felt that uncomfortable pressure in my abdomen from needing to go.A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit.Two cups of fruit daily are recommended on a 2,000-calorie diet.She holds a Master's of Science in Health and Nutrition Education and is Board Certified in Holistic Nutrition.Her areas of research interest include stress and weight management and women's health.