Apples

When it comes to superfoods, it doesn’t get much more nutrient-dense, tasty, portable, or versatile than apples.

Eating just one apple per day has been associated with a lower risk of dying from cardiovascular disease, cancer, or all-cause mortality.¹

But eating more could be even better.

According to a study published in theAmerican Journal of Clinical Nutrition, eating two apples per day reduced LDL cholesterol and triglyceride levels in people with slightly elevated levels.²

Higher apple consumption has been tied to a lower risk of numerous types of cancer,³ along with a lower risk of cardiovascular disease, asthma, and type II diabetes.⁴

A review of human, culture, and animal studies has also demonstrated that frequent apple consumption has beneficial effects on lipid metabolism, vascular function, and inflammation.⁵

This could be due in part to their high level of phytochemicals such as quercetin, flavonoids, and carotenoids.⁴

These studies prove the truth of the popular adage: An apple a day really can keep the doctor away.

References

1. Br J Nutr. 2016 Mar 14;115(5):860-7.
2. Am J Clin Nutr. 2020 Feb 1;111(2):307-18.
3. Public Health Nutr. 2016 Oct;19(14):2603-17.
4. Nutr J. 2004 May 12;3:5.
5. Nutrients. 2015 May 26;7(6):3959-98.