A crisp and versatile pome fruit that balances natural sweetness with a firm texture, serving as a primary dietary source of soluble fiber and protective plant pigments.
SUPERchoice
FoodCompass 2.0: 90.45
Wholefood
1 nova
Prebiotic
Low GI
Blood sugar load
£
Budget
benefits
Cell Protection
Total Flavonoids, Sum of Polyphenols
Heart & Vessels
Total Flavonoids, Sum of Polyphenols
Gut Health
Sum of Polyphenols, Dietary fibre
Energy Support
Available carbohydrates, Biotin
Click flower to inspect facets
Nutritional summary
Apple consumption is consistently associated with a reduced risk of cardiovascular disease, including lower risks of coronary heart disease and stroke PMPMPM. These benefits are attributed to the fruit's fiber and polyphenol (plant compounds) content, which may improve vascular function and lipid metabolism PUPM.
Regular intake of apples is linked to a lower risk of several cancers, particularly those of the lung, colon, and digestive tract PMWW. While these associations are strong in meta-analyses, some researchers note that the overall high fruit and vegetable intake of apple eaters may be a contributing factor PM.
Whole apples are significantly more effective for heart health than apple juice, as the skin contains the majority of the fruit's fiber and flavonoids (antioxidant plant pigments) NU. For example, pectin (a soluble fiber found in apples) has been shown to specifically help lower LDL cholesterol NUPM.
Early research and clinical trials suggest that adding whole apples to the diet may assist with weight management by significantly decreasing BMI, though effects on total body weight can vary PUPM.
Interesting fact
Apples are members of the rose family (Rosaceae), and the genetic diversity of the Malus genus is so vast that if you planted every seed from a single tree, each resulting sapling would produce a unique variety of fruit.
