Apples are highly popular fruits, and it is easy to understand why. Apples are not just delicious, they are also exceptionally healthy fruits with plenty of research-backed advantages. Here are 10 health benefits of apples that cannot be ignored.
10 Health Benefits of Apples
1. They Are Nutritious
A medium apple is equivalent to 1.5 cups of fruit. The daily recommendation for a 2000-calorie diet requires two cups of fruit every day. Apples contain fiber, Vitamin K, potassium, and Vitamin C. They are also high in polyphenols which are linked to numerous health benefits. To get the most out of your daily apple, eat it with the skin because it contains half of the fiber as well as many polyphenols.
2. They Might Promote Weight Loss
Apples contain tons of water and fiber, two qualities that are filling. Plus, researchers think that because apples are so energy-dense, it might be why they are more filling. Eating apples might promote weight loss because they are filling and prevent you from snacking on all sorts of unhealthy snacks.
3. They May Be Good for Your Heart
Apples have been associated with lowering the risk of heart disease due to their soluble fiber content which is known for reducing blood cholesterol levels. The polyphenols found in apples have antioxidant properties and most of them are concentrated in the peel. A specific polyphenol, the flavonoid epicatechin, helps with lowering blood pressure.
4. They Could Reduce the Risk of Diabetes
Numerous studies have suggested that eating apples can reduce the risk of developing type 2 Diabetes. This might be due to the polyphenols found in apples that assist with prevention of tissue damage to beta cells found in your pancreas. Beta cells are responsible for producing insulin in the body and are often damaged in individuals who suffer from type 2 diabetes.
5. Apples Might Have Prebiotic Properties That Promotes a Healthy Gut
Pectin is a type of fiber found in apples which acts as a prebiotic. Prebiotics are feeding good bacteria in the gut. The small intestine cannot absorb fiber during digestion and sends it to the colon instead where it advances the growth of good bacteria. It also transforms into other useful compounds which are circulated back into the body.
6. Apples Might be Helpful for Cancer Prevention
Test-tube studies suggest a connection between plant compounds in apples and a reduced risk of cancer. Scientists believe that the antioxidants found in apples and their anti-inflammatory effects might be the reason for lowering the risk of developing cancer.
7. Apples Might Assist with Combatting Asthma
The antioxidants present in apples might protect the lungs from adverse oxidative damage. A large study that was conducted with 68 000 female participants found that the women who ate the most apples had a lesser risk of asthma. The skin contains quercetin which is a flavonoid that helps with regulating your immune system and lowering inflammation. These are two valuable factors that might contribute to allergic reactions and asthma.
8. Promoting Bone Health
Eating plenty of fruits is associated with higher bone density which promotes bone health. Research believes that the anti-inflammatory properties and antioxidants found in apples might encourage bone strength and density.
9. Prevention of Stomach Injury Linked to NSAIDs
Nonsteroidal anti-inflammatory drugs (NSAIDs) can damage the lining of your stomach. Two plant compounds, catechin and chlorogenic acid which are found in apples can help with preventing stomach injury as a result of taking these painkillers.
10. Apples Might be Advantageous for Protecting The Brain
Most research emphasizes on the flesh and skin of the apple. But, apple juice can be advantageous for mental decline due to age. Apple juice can assist with preserving acetylcholine, which is a neurotransmitter that declines as a result of aging. Reduced levels of acetylcholine are related to Alzheimer’s disease. Whole apples contain the same properties found in apple juice. It is always better and healthier to eat whole fruits.
I hope you have enjoyed reading about some of the incredible health benefits of apples that could be life changing. Eating an apple a day might actually keep the doctor away.
Sending you much love, light, and natural goodness.