1) Scientists have discover that one of the health benefits of apples lies in their impact on bacteria in our digestive tract. A studies conducted using laboratory animals, intake of apples is now known to significantly alter amounts of two bacteria (Clostridiales and Bacteriodes) in the large intestine. With the profound result of the bacteria changes, metabolism in the large intestine is also changed, and many of these changes appear to provide health benefits. For instance, due to bacterial changes in the large intestine, there appears to be more fuel available to the large intestine cells (in the form of butyric acid) after apple is consumed. Subsequent studies are expected to confirm these results in humans, and we will be highly excited to think about potential health benefits of apple that will be related to its impact on bacterial balance in our digestive tract.

2) Although, apple is not an excellent source of fibre, but the fibre quantity found in apple when combine with other nutrients provide you with the kind of health benefits equivalent or higher than the amounts of dietary fibre. These health benefits are very important in the prevention of heart disease by regulating the blood fat levels. Recent studies has shown that consumption of apples in their whole food form can drastically lower many of our blood fats. The fat-lowering effects of apple have traditionally been associated with its soluble fibre content, and in particular, with its fat-soluble fibre called pectin. Currently, what is majorly known is that apple contain approximately 2-3 grams of fibre per 3.5 ounces, and that pectin accounts for less than 50% of this total fibre. Yet, this relatively acceptable amount of pectin found in whole apples has now been confirmed to interact with other apple phytonutrients to give us the kind of blood fat lowering effects that would naturally be associated with much higher amounts of soluble fibre intake. In recent evaluation with laboratory animals, the blood fat lowering effects of whole apple were proved to be deeply reduced when whole apples were removed from the diet and replaced by pectin alone. In brief, it's not fibre alone that clarify the cardiovascular benefits of apple, but the interaction of fibre with other phytonutrients in this wonderful fruit. If you want the full cardiovascular benefits of apples, it's the whole food form that you'll want to choose. Only this form can provide you with those unique fibre-plus-phytonutrient combinations.

3) The phytonutrients in apples can help you control your blood sugar. Recent investigation has proved that apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms. Flavonoids like quercetin found in apples can reduce enzymes like alpha-amylase and alpha-glucosidase. Since these enzymes are involved in the breakdown of complex carbohydrates into simple sugars, your blood sugar has fewer simple sugars to deal with when these enzymes are reduced. In addition, the polyphenols in apple have been proved to reduce absorption of glucose from the digestive tract; to stimulate the beta cells of the pancreas to secrete insulin; and to increase uptake of glucose from the blood via stimulation of insulin receptors. All of these mechanisms triggered by apple polyphenols can make it easier for you to control your blood sugar.

4) The whole food form of apples is also vital if you want full satisfaction from eating them. Researchers recently conduct a study by comparing the consumption of whole apples to consumption of apple sauce and apple juice and they discover that people report less hunger (i.e better fullness or food satisfaction) after eating whole apples than after eating apple sauce or drinking apple juice. What is so interesting about this findings is the calorie intake after consumption. When a healthy adults eat one medium-sized apple approximately 15 minutes before a meal, their caloric intake at that meal decreased by an average of 15%. Meals in this study averaged 1,240 calories, a reduction of 15% meant a reduction of 186 calories, or about 60 more calories than contained in a medium apple. For these researchers, "getting ahead" in calories with a net reduction of 60 calories was a welcomed outcome of the study, and an extra benefit to their study's primary conclusion—the importance of whole apples (versus other more processed apple forms) in helping us manage our hunger and feeling more satisfied with our food.

With these abundant scientific benefits, you should be able to come to the conclusion by making whole form apple a part of your daily diet or at least a week. Remember, the common saying, “An apple a day, keeps the doctor away”.

Also, beware of apple that are ripen using chemicals. They are bad for our healthy consumption, but rather get your apple and other fruits from well reliable groceries store. Hope you find this educative.