10 Mind Blowing Benefits Of Apples You May Not Have Heard About: Gift From Nature
HEALTH BENEFITS OF EATING APPLES.
You love Apples right?
Do you know that Apples are one of the most popular fruits — and for good reason?
They're an exceptionally healthy fruit with many research-backed benefits.
Let me show you 10 impressive health benefits of apples:
1. Apples Are Nutritious
A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.
- Calories: 95
- Carbs: 25 grams
- Fiber: 4 grams
- Vitamin C: 14% of the Reference Daily Intake (RDI)
- Potassium: 6% of the RDI
- Vitamin K: 5% of the RDI
What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.
Apples are also a rich source of polyphenols. While nutrition labels don't list these plant compounds, they’re likely responsible for many of the health benefits.
To get the most out of Apples, eat them with the skin because it contains vitamin C and fiber and polyphenols are contribute to the human health.
2. Apples Are Good For Weight Loss
For those that wants to loose some weight, Apples shouldn't fail to be in your daily diets.
Apples are high in fiber and water — two qualities that make them filling.
In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products.
In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn't .
In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content.
Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fibre and volume.
Furthermore, some natural compounds in them may promote weight Loss.
In summary, Apples aid in weight loss because they contain some compound which help in reducing LDL cholesterol, triglycerides, and total cholesterol in the body thus reducing the body weight.
3. Apples Are Good For Your Heart.
Apples have been linked to a lower risk of heart disease. One reason may be that apples contain solution fibre— the kind that can help lower your blood cholesterol levels.
They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.
One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure.
An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke.
Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants.
Another study comparing the effects of eating an apple a day to taking statins — a class of drugs known to lower cholesterol— concluded that apples would be almost as effective at reducing death from heart disease as the drugs.
I guess you would prefer taking apples to taking drugs since both do the same function right?
Another study linked consuming white-fleshed fruits and vegetables, such as apples and pears, to a reduced risk of stroke. For every 25 grams — about 1/5 cup of apple slices — consumed, the risk of stroke decreased by 9%.
4. Apples lower the risk of diabetes
Like Oranges, apples can reduce the risk of a type of diabetes (type 2 diabetes).
In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples per week had a similarly protective effect.
It's possible that the polyphenols in apples help prevent tissue damage to beta cells in your pancreas. Beta cells produce insulin in your body and are often damaged in people with type 2 diabetes.
Hence, this makes it able to reduce the risk of diabetes.
5. They Have Prebiotic Effects And Promote Gut Health
Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut.
Your small intestine doesn't absorb fiber during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria. It also turns into other helpful compounds that circulate back through your body.
This; research suggests that this may be the reason behind some of the protective effects of apples against obesity, type 2 diabetes, and heart disease.
6. Substances in Apples Help to Fight Cancer
Studies have shown that Apple reduce the risk of Cancer.
Additionally, one study in women reported that eating apples was linked to lower rates of death from cancer.
Scientists believe that their antioxidant and anti-inflammatory effects may be responsible for their potential cancer-preventive effects.
In summary; Apples have several naturally occurring compounds that may help fight cancer. Observational studies have linked them to a lower risk of cancer and death from cancer.
7. Apples Contain Substances That Can Help To Fight Asthma
Antioxidant-rich apples may help protect your lungs from oxidative damage.
A large study in more than 68,000 women found that those who ate the most apples had the lowest risk of asthma. Eating about 15% of a large apple per day was linked to a 10% lower risk of this condition.
Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation. These are two ways in which it may affect asthma and allergic reactions.
8. Apples Are Good For Bone Health
Eating fruit is linked to higher bone density, which is a marker of bone health.
Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength.
Some studies show that apples, specifically, may positively affect bone health.
In a research conducted, it was discovery that people who ate apples per day lost less calcium than those who did not.
9. Apples May Protect The Stomach Against Injury From NSAIDs Drugs
NSAIDs means Non-steroidal anti-inflammatory drugs.
These drugs that are used as painkillers can cause damage to the linings of the stomach and thus lead to ulcers.
But, study has shown that Apples can help protect the stomach linings from the action of the NSAIDs.
Two plant compounds in apples — chlorogenic acid and catechin — are thought to be particularly helpful.
10. Apples Helps In Improving Brain Health
Most research focuses on apple peel and flesh.
However, apple juice may have benefits for age-related Mental decline( particularly dementia).
In some studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline.
Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to Alzheimer's disease.
Thus, Apples improve brain health!!!!
The Bottom Line:
Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases, including diabetes and cancer.
What’s more, its soluble fiber content may promote weight loss and gut health.
A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit.
For the greatest benefits, eat the whole fruit — both skin and flesh.
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