You probably have heard the famous saying, “An apple a day keeps the doctor away.” But are apples really that good for you?

Many of the health benefits are due to the fact that apples are a rich source of nutrients and antioxidants. These food elements help to break down and neutralize harmful free radical compounds within our body. Free radicals can rise due to many things such as exposure to polluted air and simply the aging process. Incorporating antioxidant rich foods, like apples, in your daily meal plan, can ward off the free radicals that build up to promote better health.

At Vascular Care Specialists of Los Angeles, Dr. Mathew Cheung and Dr. Peter Lin discuss the benefits of apples for your body. In this discussion, you will learn many of the health benefits of Apples can lower your cardiovascular risk and promote your vascular health.

Apples are only about 60 calories each, giving you a lot of nutritional bang for the calorie count. You get the most health benefits of apples when you eat them whole, raw and unpeeled. Juice, cider and applesauce aren’t as healthy because cooking and processing apples remove valuable nutrients.

Apples’ nutrients vary a bit, depending on the type you eat. Red Delicious apples may be the healthiest variety of apple. Its dark, red skin contains more antioxidants (substances that protect cells from damage). But all apples are loaded with nutrients, including:

• Antioxidants: Apple peels are rich in antioxidants, most notably quercetin. This      nutrient is found in highly pigmented (colorful) foods, including citrus fruits, berries, green tea and red wine.
• Fiber: Apples are a good source of fiber, which aids digestion.
• Water: Apples are about 85% water, making them a hydrating snack.

The combination of antioxidants and fiber makes apples a nutritional powerhouse. Here are some of the ways eating apples benefits your health:

“When you eat sugary, processed foods like doughnuts, the amount of glucose (sugar) in your blood spikes,” says Sommer. “But when you eat foods that are high in fiber and lower in sugar, like apples, it keeps your glucose levels steady.”

High glucose levels over time can lead to Type 2 diabetes, a chronic condition that affects more than 33 million Americans. Good news for apple fans, though: A study of more than 38,000 people found that those who ate more than one apple a day were 28% less likely to develop Type 2 diabetes than those who didn’t eat any apples.

The benefits likely come from both antioxidants and fiber in apples:

• Antioxidants may protect your pancreas from damage. Your pancreas produces insulin to remove glucose from your blood.
• Fiber slows the absorption of glucose into your bloodstream.

Having high cholesterol is a major risk factor for heart disease because it clogs your arteries, restricting blood flow to your heart. But the antioxidants and fiber in apples are a winning combo to help lower that number. The type of fiber that stands out here is pectin, which binds to cholesterol in your digestive tract and flushes it out.

Multiple studies in people with high cholesterol show that consuming a few apples a day can reduce total cholesterol levels by about 5% to 8%. Can’t down that many apples in 24 hours? Try a daily serving of 3 ounces of dried apples (no sugar added). One study’s participants reduced their total cholesterol by 13% in six months after eating that much.

A medium apple has roughly 100 calories each, making it a low-cal choice for snacking. A diet rich in low-calorie, high-nutrient foods can help you keep your calories in balance and your weight from creeping up—and that will help keep your heart healthy.

When you have high blood pressure, the force of blood flowing through your blood vessels can damage them. It’s a leading contributor to stroke and heart attacks. A healthy diet is one way to prevent and manage high blood pressure. A small Australian study found eating apples helped lower blood pressure. Other research has had mixed results. But researchers agree that antioxidants in apple peels help your blood flow smoothly. The fiber in apples may also play a role.

This mineral is like kryptonite to sodium’s effects and may help keep blood pressure at a healthy level. That’s why potassium is a cornerstone of the DASH diet, a diet plan that emphasizes lots of fruits and vegetables and that’s been proven by research to help lower blood pressure.

Flavonoids are plant chemicals that that can help safeguard health. In a study of nearly 200,000 men and women, regularly eating apples and pears—both rich in a kind of flavonoid called anthocyanins–was associated with a lower risk for type 2 diabetes, a major risk factor for heart disease.

Inflammation is one way our bodies fight infections and heal damaged tissue. But inflammation should only last a short time. Continual, longstanding (chronic) inflammation actually causes damage and can lead to disease.

Apples contain anti-inflammatory substances — mainly fiber and quercetin, an antioxidant that reduces inflammation, especially in your respiratory system. According to multiple studies, eating apples lowers c-reactive proteins in your blood, a sign that chronic inflammation is improving.

Additionally, a study of 1,600 young adults suggests that eating apples and pears may protect against developing asthma. Other research also points to improved lung function in people who eat apples.

Your body is a wonderland for many microorganisms that live in your gut and on your skin. Some are helpful, while some are harmful. Apples help with both types:

• Quercetin stops those harmful microbes from growing in your gut.
• Pectin acts as a prebiotic (food for  beneficial microorganisms), promoting good gut health.

“Because apples are high in water and fiber, they make a filling snack,” says Sommer. “The fiber helps slow digestion, so you feel full for longer.” And as apples are low in calories, choosing a healthy snack like apples over higher-calorie snacks such as cookies or candy, can help you maintain a healthy weight.

If you eat an apple a day, you might just live longer, says one study. Researchers discovered that participants who did this were 35% less likely to die when they followed up 15 years later.

Adding apples to your diet can reduce your risk of heart disease or cancer, the top two leading causes of death in the United States. In a study of nearly 40,000 people, those who ate apples were 13% to 22% less likely to develop heart disease than those who skipped the fruit.

Apples may also help prevent cancer. Research indicates that those who eat apples are less likely to get the disease. But how many apples do you need to eat to lower your risk? One big study of 77,000 people found that those who ate at least one apple a day had a lower risk of lung cancer.

Apples are found in nearly every supermarket and farmer’s market. You can toss them into lunchboxes, pack them for a picnic and add them to charcuterie boards. They may not be as fancy-looking or prized as berries, grapes or kiwis — but they’re less expensive and easier to find.

At Vascular Care Specialists of Los Angeles, we strive to provide the best service, care, and results possible. If you have circulation problem related to your arteries or veins and would like to seek consultation with a vascular surgeon, give us a call at 626-275-9566 to schedule an appointment. You can also visit us at www.vcsla.com for more information.