We all know an apple a day keeps the doctor away, but do we really know why? Truth be told, apples are good to the core for so many reasons. From dental health to cancer prevention, this fabulous fruit is truly a nutritional nosh that can improve health and stave off deadly diseases. 

The apple doesn’t fall far from the tree – and that’s a good thing for apple aficionados. Easily accessible, apples are naturally sweet treats that are available year-round and abundantly throughout America. They're chock-full of vitamins, minerals and essential nutrients and are versatile enough to be included in a variety of sweet and savory dishes. Of course, they're excellent when eaten as-is, and we have 10 reasons why apples should be a staple in your daily diet. 

10. Apples Can Improve Dental Health 

Did you know that when you bite into a crisp, crunchy apple, you're actually helping to clean your teeth? While an apple can't replace your toothbrush, it can help stimulate saliva production, which in turn, flushes out bacteria and food particles left behind from your last meal. This helps reduce tooth decay by removing harmful bacteria that can also cause bad breath and dull or stained teeth. 

9. Apples Can Reduce the Risk of Certain Cancers 

The American Association for Cancer Research found that consuming apples, which are rich in flavonoids, could reduce the risk of pancreatic cancer by 23 percent. 

Many other types of cancer cells such as: 

• breast cancer;
• colon cancer; and
• lung cancer were found to suffer from anti-growth activities produced by triterpenoids, compounds found in apple peels. 

8. Apples Can Improve Heart Health 

The soluble fiber in apples is a perfect way to help reduce your cholesterol and take some of the pressure off your cardiovascular system. The apple's skin contains phenolic compounds that prevent cholesterol from adhering to your arterial walls, which can help reduce the risk of coronary artery disease. 

7. Apples May Have Anti-Inflammatory Properties 

The quercetin flavonoid prominent in apples has been found to help decrease inflammation, which is a common condition for those with asthma, arthritis and many other health conditions. Inflammation is also an issue for many cancer patients, and quercetin has been found to help reduce this swelling, which may damage healthy cells. 

6. Apples are Rich in Antioxidants 

Most polyphenols in apples function as antioxidants, which are important compounds that support your immune system and cell health. The antioxidants in apples are especially helpful in decreasing the oxidation of cell membrane fats, which can reduce the risk of arteries clogging. Antioxidants in apples have also been shown to decrease the risk of asthma and lung cancer. 

5. Apples Can Help Control Diabetes 

Apples provide a source of natural sugar that can cut your sweet cravings without spiking your blood sugar. Flavonoids found in apples help slow carbohydrate digestion, which helps regulate blood sugar and avoid dips and spikes. Polyphenols help reduce the glucose absorption and stimulate insulin production to clear more sugar out of the bloodstream.

Finally, polyphenols help activate the muscle cell insulin receptors that facilitate insulin movement and sugar flushing from your blood. 

4. Apples Contain Pectin 

Pectin is a special kind of fiber found in apples that can help fight against high cholesterol, high triglycerides, colon cancer and prostate cancer. It's an excellent binder, which is why it's used often as a thickening agent in cooking and baking, but more important, it helps bulk up your stool for better gastrointestinal health. 

 3. Apples Are Full of Vitamins and Minerals 

According to The World's Healthiest Foods, a non-profit company that provides scientific information on healthy eating, a medium-sized apple contains substantial amounts of: 

• folate;
• vitamin C;
• vitamin K;
• alpha- and beta-carotene;
• magnesium;
• manganese; and
• potassium. 

2. Apples are a Naturally Sweet Snack 

Indulge your sweet tooth with an apple as a crisp snack between meals, a refreshing breakfast treat or a sweet way to end your dinner. The sugars and carbohydrates found in apples are 100 percent natural and are a much healthier alternative to candies or chemical-sweetened foods when you get a sugar craving. 

According to the Washington Apple Commission, the sweetest of the common commercial variety are: 

• Gala;
• Fuji;
• Cameo; and
• Golden Delicious. 

If you’re looking for sweet with a hint of tart, try: 

• Red Delicious;
• Braeburn;
• Honeycrisp; and
• Cripps Pink. 

Finally, the iconic Granny Smith apple has the signature tart flavor that works wonders in pies! 

1. Apples are Rich in Fiber 

Apples have been cited as a positive dietary choice to help combat or prevent several diseases or conditions, simply because of their fiber content. Fiber is an essential part of a healthy diet because it helps eliminate waste from the body by cleaning out the digestive tract. 

Some studies have suggested that people who have fiber-rich diets tend to have fewer occurrences of gallstones, irritable bowel syndrome and hemorrhoids. Fiber aids in detoxifying and cleansing the gastrointestinal tract and the body's filtration systems like the liver and assist in removing heavy metals like lead and mercury. 

Fiber is also filling, which is important for people trying to lose weight. Researchers at UCLA found that pectin, the fiber found in apples, doubles the time food takes to be emptied from the stomach. Therefore, people who consumed an apple prior to eating a meal felt satiated longer and decreased their caloric intake. 

Final Tips to Get the Most Out of Apples 

Never remove an apple's peel: you're losing the majority of the health benefits! As with most fruits and vegetables, the whole piece is the best method of consumption when it comes to apples. The apple's peel contains most of the fiber, vitamins and antioxidants that give apples their health benefits. 

Also beware of apple products, many apple sauces, jellies, jams and juices contain extra sugar, preservatives and even dyes to make them more appealing or palatable. 

If you do choose to purchase apple products, look for all-natural, 100 percent fruit juices and natural apple sauce with no added sweeteners. 

Apples are available year-round, in many varieties, and are convenient for snacking, travel and adding a hint of sweet to savory dishes like pork chops or potato pancakes. The next time you feel the hunger pangs coming on, don't reach for junk food. Grab a crunchy apple and munch on some great nutrition!