Is it healthy to eat 2 apples a day?

In this article, we will answer the question “Is it healthy to eat 2 apples a day?”, and what are the health benefits of apples.

Is it healthy to eat 2 apples a day?

Yes, it is healthy to eat 2 apples a day. According to the American Journal of Clinical Nutrition, eating 2 whole apples per day can help prevent a heart attack or a stroke by lowering your blood LDL cholesterol. 

To experience these health benefits, you must consume whole apples and not apple juice. A 7 ounce serving of whole apples provides a whopping 5 grams of fiber. The fiber content of the apples is said to have positive effects on your heart health. More on this in the article below. 

What are the health benefits of apples? 

Apples are packed with nutrients 

Apples are nutrient-dense fruit. A single medium 7-ounce (200-grams) apple contains the following nutrients. 

Calories 104
Carbs 28 grams 
Fiber 5 grams 
Vitamin C10% of the Daily Value (DV)
Copper 6% of the DV
Potassium 5% of the DV
Vitamin K 4% of the DV

Besides, the same serving is also a source of 2–5% of the DV for vitamins E, B1, and B6. Apples are also a rich source of polyphenols, which have excellent antioxidant properties. It is recommended to eat apples with peel since half of the fiber and most of the polyphenols are concentrated in the apple peel.

May support weight loss 

Apples have a high satiety score due to their rich fiber and water content. They make you feel full for longer and help reduce weight by regulating your hunger patterns. 

Studies have also shown that eating apples help reduce BMI substantially. An increased BMI forms the basis of chronic heart diseases. Furthermore, the polyphenols present in the apples have anti-obesity effects. 

Could be good for your heart 

Apples are a good source of soluble fiber that significantly lowers blood cholesterol levels and thus, the risk of heart diseases. 

The polyphenols such as flavonoid epicatechin reduce the risk of stroke by reducing blood pressure, LDL cholesterol oxidation, and atherosclerosis. According to research, eating 1/5 cup (25 grams) of apple slices every day reduces your risk of stroke by 9%.

Linked to a lower risk of diabetes 

Studies have shown that eating apples and pears reduces the risk of diabetes type 2 by 18%. Moreover, taking a single serving of apples per week can help curb your risk of diabetes type 2 by 3%. This health benefit is attributed to the antioxidant polyphenols quercetin and phloridzin content of the apples.

May promote gut health 

Apples are a rich source of pectin that is an excellent probiotic. Probiotics feed your healthy gut microbiota and strengthen your gut health and immunity. 

Pectin is a type of fiber that works as a probiotic by resulting in an exponential growth increase of Bacteroidetes to Firmicutes. Strong gut microbiota is associated with a reduced risk of chronic diseases like obesity, type 2 diabetes, heart disease, and cancer.

Might help prevent cancer 

Apples are packed with antioxidants that help reduce the risk of certain cancers such as lung, breast, and digestive tract cancers. The polyphenols and the pectin content of the apples are given credits for this health benefit. 

Could help fight asthma 

Free radicals produced as a result of oxidation damage your cells, cause inflammatory and allergic reactions and form the basis of many chronic diseases. These free radicals can be combated with antioxidants and apples are packed with the powerful antioxidant; polyphenols. 

An antioxidant, quercetin, present in apples has excellent anti-inflammatory properties and fights the late phases of bronchial asthma responses. Apples also contain proanthocyanidins; compounds that curb or prevent allergic asthma airway inflammation.

May help protect your brain

An antioxidant, Quercetin, present in apples, absolves your brain of the oxidative damage that occurs due to free radicals. Moreover, quercetin can help prevent degenerative brain diseases like dementia, Alzheimer’s, and stress-associated nerve damage. It does so by reducing inflammation and controlling oxidative stress. 

What happens if you eat too many apples? 

Digestive issues: You may experience digestive issues like constipation and bloating if you eat too many apples. This usually happens when you exceed the daily 20-40 gram limit of fiber intake. 

Blood sugar fluctuations: Apples are a carb-rich fruit and eating too many of them can lead to a sudden elevation in your blood sugar levels. This is particularly worrisome for people with diabetes as excess blood sugar can worsen insulin sensitivity and reduce the effectiveness of diabetes medications. 

Weight gain: Eating too many carbs in the form of fruits such as apples does not go hand in hand with losing weight. Stick to eating an apple a day if you want to lose weight and want your body to burn fats. 

Teeth damage: Eating too many apples can result in teeth damage due to the acidic pH of apples. You can avoid this by eating only one apple a day and chewing it with your back teeth or eating it in combination with a meal.

Other FAQs about Apples that you may be interested in.

How long do apples last at room temperature?

Do apples go bad? (+5 ways to tell)

How long are apples good for?

Conclusion 

In this article, we answered the question “Is it healthy to eat 2 apples a day?”, and what are the health benefits of apples.

References 

https://www.healthline.com/nutrition/10-health-benefits-of-apples#TOC_TITLE_HDR_6
https://www.insider.com/two-apples-a-day-may-lower-cholesterol-according-to-study-2019-12
https://www.eatthis.com/dangerous-side-effects-eating-too-many-apples/

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