An apple is an edible fruit produced by an apple tree (Malus domestica). Apple trees are cultivated worldwide and are the most widely grown species in the genus Malus.
There are more than 7,500 known cultivars of apples. Different cultivars are bred for various tastes and uses, including cooking, eating raw, and cider production.
With over 7,000 different cultivars available worldwide, it’s no surprise that apples are the most widely consumed fruit globally.
From sweet red varieties, like Red Delicious, Fuji or Gala, to tangy green ones, like Granny Smith — my personal favorite that I enjoy with lime juice and a little salt when I want a savory snack — there sure is an apple for everyone.
They’re commonly used in recipes, like pies, cookies, muffins, jam, salads, oatmeal, or smoothies. They also make a great snack on their own or wedged and smeared with nut butter.
In addition to their culinary versatility and numerous colors and flavors to choose from, apples are an exceptionally healthy fruit with many research-backed benefits.
Here are 2 impressive health benefits of apples.
1. May support weight loss
Apples are high in fiber and water, two qualities that make them filling.
An increasing feeling of fullness works as a weight-loss strategy, as it helps manage your appetite. This, in turn, might lead you to reduce your energy intake.
In one study, eating whole apples increased feelings of fullness for up to 4 hours longer than consuming equal amounts of apple purée or juice. This happened, because whole apples reduce gastric emptying — the rate at which your stomach empties its contents.
Research also suggests apple intake may significantly reduce Body Mass Index (BMI), a weight-related risk factor for heart disease
Interestingly, apple polyphenols may also have anti-obesity effects.
2. Could be good for your heart
Apples have been linked to a lower risk of heart disease.
One reason may be that they contain soluble fiber. This kind of fiber can help lower your blood cholesterol levels.
Another reason may be that they offer polyphenols. Some of these, namely the flavonoid epicatechin, may lower blood pressure.
Studies have also linked high intakes of flavonoids with a lower risk of stroke.
Plus, flavonoids can help prevent heart disease by lowering blood pressure, reducing LDL cholesterol oxidation, and reducing atherosclerosis, which is the buildup of plaque in your arteries.
Another study has also linked eating white-fleshed fruits and vegetables, like apples and pears, to a reduced risk of stroke. For every 1/5 cup (25 grams) of apple slices consumed per day, the risk of stroke decreased by 9%.
Here is a great apple pie recipe for you to enjoy this delicious fruit.
INGREDIENTS
Crust:
1 box (14.1 oz) refrigerated Pillsbury™ Pie Crusts (2 Count), softened as directed on box
Filling:
6 cups thinly sliced, peeled apples (6 medium)
3/4 cup sugar
2 tablespoons all-purpose flour
3/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1 tablespoon lemon juice
STEPS
1. Heat oven to 425°F. Place 1 pie crust in ungreased 9-inch glass pie plate. Press firmly against side and bottom.
2. In large bowl, gently mix filling ingredients; spoon into crust-lined pie plate. Top with second crust. Wrap excess top crust under bottom crust edge, pressing edges together to seal; flute. Cut slits or shapes in several places in top crust.
3. Bake 40 to 45 minutes or until apples are tender and crust is golden brown. Cover edge of crust with 2- to 3-inch wide strips of foil after first 15 to 20 minutes of baking to prevent excessive browning. Cool on cooling rack at least 2 hours before serving.
