Apples are the most popular fruit – and for good reason.
They are an exceptionally healthy fruit with many research-supported benefits.
Here are 10 impressive health benefits of apples.
1. Apples Are Nutritious:
A medium apple – about 3 inches (7.6 cm) in diameter – is equal to 1.5 cups of fruit. Two cups of fruit daily is recommended at a dose of 2,000 calories.
An average apple – 6.4 ounces or 182 grams – offers the following nutrients.
- Fiber: 4 grams
- Carbs: 25 grams
- Potassium: 6% of the RDI
- Vitamin K: 5% of the RDI
- Calories: 95
- Vitamin C: 14% of the Reference Daily Intake (RDI)
What’s more, giving the same service provides 2 to 4 percent RDI for manganese, copper, and vitamins A, E, B1, B2, and B6.
Apples are also a great source of polyphenols. Although nutrition labels do not list the compounds of these plants, they are likely responsible for many health benefits.
To get the most out of apple, keep the skin on – it contains half the fiber and lots of polyphenols.
2. Apples May Be Good for Weight Loss:
Apple contain high fiber and water content. Two features that fill them.
In one study, people who consumed apple slices before eating found that apple juice, apple juice, or any apple product was stronger than those who drank it.
In the same study, people who started eating apple slices also consumed an average of 200 fewer calories than those who did not.
In another 10-week study of 50 overweight women, participants who ate apples lost an average of 2 pounds (1kg) and overall fewer calories, compared to those who had similar calories and fiber content. Oat cookies are eaten.
Researchers believe that apples are more filling because they are less energy efficient, yet provide fiber and volume.
In addition, some of these natural compounds can promote weight loss.
A study on obese rats found that people who increased ground apple and apple juice lost weight and had a “worse” LDL cholesterol, triglycerides, and control compared to the control group. Total cholesterol levels are low.
3. Apples May Be Good for Your Heart:
Apple has been linked to a lower risk of heart disease.
One reason may be that apples contain soluble fiber. This is the type that can help lower your blood cholesterol levels.
They also contain polyphenols, which have antioxidant effects.Many of them are concentrated in the skin.
One of these polyphenols is a flavonoid epicurean, which can lower blood pressure.
Analysis of studies has shown that high amounts of flavonoids are associated with a 20% lower risk of stroke.
Flavonoids can help prevent heart diseases by reducing blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants.
Another study comparing the effects of eating one apple a day – a category that is considered low in cholesterol – concluded that apples reduce the risk of heart disease as a drug. I would almost certainly be effective.
However, since this was not a controlled trial, the detection should be taken with a grain of salt.
In another study, white-baked fruits and vegetables, such as apples and pears, are associated with a reduced risk of stroke. For every 25 grams – using about 1/5 cup of slices of apples, the risk of stroke is reduced by 9% (9 Trusted sources).
4. They’re Linked to a Lower Risk of Diabetes:
Eating apples has been linked to a lower risk of type 2 diabetes (10 trusted sources) in several studies.
In a major study, eating apples one day was associated with a 28% lower risk of type 2 diabetes, compared to not eating apples. Even eating just a few apples per week had a similar protective effect .
It is possible that the polyphenols in apples help prevent tissue damage to the beta cells in your pancreas. Beta cells produce insulin in your body and often in people with type 2 diabetes.
5. They May Have Prebiotic Effects and Promote Good Gut Bacteria:
Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds good bacteria in your intestines.
Your small intestine does not absorb fiber during digestion. Instead, it goes to your gut, where it can promote the growth of good bacteria. It also converts to other auxiliary compounds that circulate around your body.
New research suggests that this may be the cause behind some of Apple’s protective effects against obesity, type 2 diabetes, and heart disease.
6. Substances in Apples May Help Prevent Cancer:
Test tube studies have shown a link between apple compounds and low cancer risk in apples.
In addition, a study in women reported that eating apples was associated with lower rates of cancer mortality.
Scientists believe that their anti-oxidant and anti-inflammatory effects may be attributed to their ability to prevent cancer.
7. Apples Contain Compounds That Can Help Fight Asthma:
Antioxidant-rich apples can help protect your lungs from oxidative damage.
A large study of more than 68,000 women found that people who consumed the most apples had the lowest risk of asthma. About 15% of the daily consumption of a large apple was associated with a 10% lower risk of this condition.
Apple skin contains flavonoid quercetin, which helps regulate the immune system and reduce inflammation. There are two ways in which it can affect asthma and allergic reactions.
8. Apples May Be Good for Bone Health:
Eating fruits is related to bone density, which is a hallmark of bone health.
Researchers believe that the anti-oxidant and anti-inflammatory compounds found in fruits can help boost bone density and strength.
Some studies suggest that apples can have a positive effect on bone health in particular
In one study, women ate foods that did not contain either fresh apples, peeled apples, apple juice or any apple products. People who ate apples lost less calcium in their body than the control group.
9. Apple May Protect Against Stomach Injury:
A class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can hurt your stomach’s lining.
A study about test tubes and mice found that the extract of dried apple helped protect stomach cells from injury due to NSAIDs.
Two plant compounds – chlorogenic acid and catechin – are particularly helpful in apples.
However, research into humans is needed to confirm these findings.
10. Apples May Help Protect Your Brain:
Most of the research focuses on apple peel and meat.
However, apple juice can have benefits for age-related mental retardation.
In animal studies, concentrations of juice reduced harmful reactive oxygen species (ROS) in the brain tissue and reduced mental retardation.
Apple juice can help protect acetylcholine, a neurotransmitter that can decrease with age. Low levels of acetylcholine have been linked to Alzheimer’s disease.
Similarly, the researchers who fed the whole apple to the elderly mice, found that a sign of the memory of the mice was restored to the level of the small mice.
That said, whole apples contain the same compounds as apple juice. And it is always a healthy choice to eat your fruit.