How many apples should you eat per day?
An apple a day, they say keeps the doctor away. But eating more than two or three daily could put you closer to the doctors than you think.
Apples are one of the healthiest fruits around, they contain vitamin C, fibre, and potassium which all keep you healthy and active. But eating too many apples in a day could predispose you to a lot of health risks.
When taken excessively, the fibre in apples can make you bloated and constipated. The carbohydrate in it can spike your blood sugar and worsen insulin sensitivity in diabetic people.
Its acidity could damage your teeth when overeating. They contain a high amount of sugar which is hard to digest. Plus apples contain high pesticide residue which you can ingest.
But since something as simple as over-eating a similarly healthy fruit, has all of these health risks attached to it, what then is the recommended amount of apples to be eaten daily?
How Many Apples Should You Eat Per Day?
According to science, the recommended amount of apples you should eat per day is 2-3 and nothing more.
With 2-3 apples you lose weight efficiently and maintain good health, anything higher than this number on the same day, you may experience some dangerous side effects.
The Many Health Benefit of Apples
Although eating too many apples in a day can cause adverse side effects, taking this fruit in moderation has a lot of health benefits for you.
Whether you use it in your salads, pies, oatmeal, smoothies, cookies, jam, and muffins, or eat them with peanut butter, apples are exceptionally delicious and are loaded with lots of health benefits.
Here are some of the things you gain by eating apples:
Apples are nutrient-dense fruits, which means that they provide lots of nutrients per serving.
They are also a good source of fibre and vitamin C, and contain vitamin E, and polyphenols which contribute to their many health benefits
Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per
Lowers High Cholesterol and Blood Pressure
The soluble fibre found in apples keeps your heart healthy, may reduce the risk of cardiovascular disease, and lowers cholesterol.
Controls Blood Sugar and Type 2 Diabetes
Eating apples (in moderate quantities) lower your blood sugar levels and protects you against diabetes.
Some antioxidants found in apples can slow down your digestion and body's sugar absorption.
Supports Weight Loss
Apples are a great snack to add to your weight loss diet because they are high in fibre and water, which makes them filling.
This feeling of fullness is a weight-loss strategy that manages your appetite and may lead you to reduce your energy intake. The polyphenols found in apples might have anti-obesity effects.
Apples contain soluble and insoluble fibers which are good for digestion. Soluble fibre slows down digestion to make you feel full and slows down your body's digestion of glucose.
Insoluble fibre helps move food through your system and aids with constipation and regularity.
Promotes gut health
Pectin which is a type of fibre found in apple acts as a prebiotic which feeds the microbiota (good bacteria) in your gut. Pectin is why this fruit can fight against chronic diseases.
Might prevent cancer
The antioxidants in apples may prevent some types of cancers like lung, breast, and digestive tract cancers.
Might fight asthma
The antioxidant and anti-inflammatory compounds in apples may regulate immune responses and defend against asthma. Although more human research is needed to prove this.
Can help protect your brain
Quercetin in apples protects the brain from oxidative stress, however, more research is needed to prove this.
Apples protect from Alzheimer's disease
Adults aged 50 or above who do not eat flavonoid-rich food like apples stand a higher risk of developing Alzheimer's disease and some types of dementia over 20 years, than people who ate more of these foods.
Why you should eat them
Being healthier doesn't have to feel like a chore, nor do you need to go overboard with this process.
Doing something as simple as eating apples could reduce your risk of developing a chronic disease.
These are some reasons why you should eat apples:
Good dental health
An apple a day keeps the doctor away, and could also ward off the dentist. This is because apples reduce the bacteria virality in the mouth, keeping the teeth healthier and less prone to degradation.
Eating an apple immediately after eating garlicky food, can reduce the enzymes in the garlic that promotes bad breath in the mouth.
Reduces your risk of some cancers
Apples reduce your risk of getting some types of cancers like colorectal, breast, and lung cancer.
Lower blood pressure
Occasionally eating an apple can help you keep your blood pressure within a healthy range.
How to Preserve Apples
Preserving your apples are a good way to enjoy them for longer. One great thing about apple preservation is that you have lots of options to choose from. There are 4 common methods you can use, which we have shared below:
Canning is one of the most popular ways to preserve apples for a long time. When canned, you can use them to make pies, cobblers, crisps, or pour ice cream into it and enjoy as a snack.
Other things you could do with canned apple include make applesauce, cider, jams, juice or jellies.
Freezing apples are the fastest and easiest way beginners can use to preserve them.
Simply wash the fruit, peel it if you prefer, and cut them into slices or chunks. Then spread them out on baking sheets lined with parchment paper and freeze until it is solid.
Transfer the apples to freezer bags and date them with a maker. They should last for a year in the freezer.
To dry your apples, wash them, remove any bad side, and cut them to thin slices. Next dry them on low heat in an oven for 8-12 hours or using a dehydrator.
When they are completely dried, put them in a ziploc bag, air-tight jar, or in any container. They can be stored in a container for 6 months or longer.
Cover fresh slices or chunks of apple with salt and lemon juice or sugar-water solution. Allow them to ferment for some weeks.
After fermentation, you could either eat them or store them in the fridge for three months.
Statistics On Why You Should Eat Apples
A report by SFGate reveales that apples are the second most eaten fruit in the USA, with 73% of Americans buying them for eating. They are a beloved fruit among Americans, having such a long history with the United States.
But, why do the Americans love to eat apples so much, and why should you eat them?
These statistics show some scientific backed reasons why you should eat apples:
- 38,018 women revealed in a study, that eating 1 or more apples daily, aided a 28% lower risk of type 2 diabetes. (Healthline)
- Granny Smith Apple is the healthiest apple variety because of its overall nutritional profile. It has low sugar, high fiber and mineral levels, and can improve the gut bacteria that reduces obesity. (Well In Truth)
- Apples are an incredibly filling snacks because of all the nutrients they provide in the body. (SFGate)
- Braeburn apple has the highest vitamin C levels, followed by Granny Smith and Pink Lady. (Well In Truth)
- 1 medium-sized apple which weighs 6.4 ounces or 182 grams, offer 4 grams of fiber - which makes up 14% of the recommended daily intake of vitamin C, 6% of daily potassium intake, and 5% of the recommended vitamin K daily intake. (Healthline)
- Fuji, McIntosh, Red Delicious, Granny Smith and Jonathan apples contain the levels of antioxidant. (Well In Truth)
- Apples contain nutrients that can promote neurological health. (Eat This, Not That)
- Granny Smith and Golden Delicious are the apples with the lower sugar content. (Well In Truth)
- Apples are great for diabetics to snack on because they have only 80 to 90 calories and are low on the glycemic index. (Stemilt)
- Granny Smith apple is highest in fiber, magnesium, potassium and copper. (Well In Truth)
While eating too many apples in a day can lead to health issues, there are also lots of health benefits you can gain from them as long as they are eaten in moderation.
Apples contain lots of essential vitamins and minerals - vitamin C, potassium, vitamin K, manganese, copper, and Vitamin A, and should be a part of your diet.
They also have a high fiber and water intake which supports a healthy weight. Plus pectin in them acts as a prebotic for the gut that promotes good digestive health.
Before eating apples, wash the peel throughly to get rid of germs and pesticide residue. The seeds should be avoided too, as eating many can be toxic.