“An apple a day keeps the doctor away”
Apples are incredibly one of the popular fruits – and no doubt for good reasons. According to the many scientific researches around the world, they’re considered exceptionally healthy fruit with many benefits, including the fact of reducing the risk of common diabetes. Ranking among the top three fruits produced around the world, apples are easy to store and transport, as a result, they are typically available year-round.
In this piece of article, we’ll explore what are the health benefits of Apples with nutritional facts. Here’re the best-ever benefits of Apples if eating regularly.
List of Remarkable Health Benefits of Eating Apples on a Daily Basis
1. Apples Are More Nutritious Ever
In accordance with Apple nutrition, a medium apple – with a diameter of about 3 inches, which is equal to the 1.5 cups of fruit. Daily with two cups of fruit is recommended on a 2000 calorie diet.
One medium apple offers the following nutrients:
- Calorie: 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 offers 2-4% of the RDI for copper, manganese, and the essential vitamins like Vitamin A, E, B1, B2, and B6. Apples are also rich source of polyphenols, which have numerous health benefits.
2. Apples Are Good for Weight Loss
Apples are high in fiber and water. In one research, people who usually eat apple slices before a meal feels fuller than those who consumed applesauce, apple juice, no apple products. In another, the study has tested 50 overweight women.
Participants who eat apples on a daily basis lose an average of 2 pounds (1 kg) and eat fewer calories overall, compared to those who eat cookies with a similar calorie and fiber content.
Many researchers also think that the benefits of eating apples include less energy-dense, yet still deliver fiber and volume. Furthermore, some natural apple nutrition may promote weight loss.
3. Apples Are Beneficial for Your Heart
Linked to lower heart risk, apples contain soluble fiber – the kind that can help lower your blood cholesterol levels. They also consist of polyphenols, which have antioxidant effects due to which you will get many benefits of eating apples. An analysis has found that high intakes of flavonoids – one of the polyphenols present in an apple are linked to a 20% lower risk of stroke. Flavonoids can even help prevent heart disease by lowering blood pressure, reducing bad LDL oxidation, acting as an antioxidant.
4. Linked to Lower Risk of Diabetes
Several studies have researched that the benefits of eating apples can lead to a lower risk of type 2 diabetes. In one 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 a few amounts of apples per week can have a similar defensive effect.
It’s also possible that polyphenols present in apples help prevent tissue damage to beta cells in your pancreas.
Note: Beta cells produce insulin in your body and are often damaged in people with type 2 diabetes.
5. Have Prebiotic Effects and Promote Good Gut Bacteria
Apple nutrition contains pectin, a type of fiber that acts as a prebiotic, meaning that it feeds the good bacteria in your gut. Your small intestine may not absorb fiber during digestion. Instead, it goes to the colon of yours, where it can stimulate the growth of good bacteria.
So, therefore, the type of fiber present in the apples feeds good bacteria and maybe the reason behind the protection against obesity, heart disease, and type 2 diabetics.
6. Apples Can Help Prevent Cancer
Studies have suggested that there is a link between plant compounds in apples and a lower risk of cancer. Moreover, one study in women reported that eating apples is linked to lower rates of death from cancer. Due to the antioxidant and anti-inflammatory aspects, apples are important for the potential cancer-preventive effects.
7. The Fruit Can Fight Against Asthma
Antioxidant-rich apples may help prevent your lungs from oxidative damage and fight against asthma disease. In a study, more than 68,000 women have been found that those who ate the most apples had a lower risk of asthma. Eating about 15% of a large apple per day was linked to a10% lower risk of this disease.
Apple skin is rich in flavonoid quercetin that is responsible for regulating the immune system and reduce inflammation. These are two in which it may affect asthma and allergic reactions.
8. Good for Bone Health
You must have been heard that eating fruits on a daily basis is linked to higher bone density, which is a marker of bone health. Researchers have been understood that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength. What’s more, eating a good amount of apples may help preserve bone mass as you age.
9. Protect Against Stomach Injury From NSAIDs
The pain killers, Nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach. So studies have found that the freeze-dried apple extract helped protect stomach cells from injury due to NSAIDs. However, these results are needed to confirm from the human body.
10. Apples Can Protect Your Brain Functioning
The benefits of apples in terms of juice can be found in the age-related mental health aspects. In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline.
Apple juice may help in preserving acetylcholine, a neurotransmitter that can decline with age; low levels of it are linked to Alzheimer’s disease. Similarly, researchers who fed elderly rats apples found that a marker of the rats’ memory was restored to the level of younger rats.
The benefits of eating apples are many and in this post, we have rounded up the most typical ones that people even ignore when it comes to living up to a healthy lifestyle. So for having maximum apples nutrition, eat them up daily.