It’s hardly surprising that apples are the most extensively consumed fruit worldwide given that there are over 7,000 different kinds available.
There is an apple for everyone, whether they prefer sweet red kinds like Red Delicious, Fuji, or Gala or tart green ones like Granny Smith — my personal favourite, which I enjoy with lime juice and a little salt when I want a salty snack.
In recipes for things like pies, pastries, muffins, jam, salads, oats, or smoothies, they are frequently utilised. They are also delicious as a snack when cut into wedges and spread with nut butter.
Apples are a particularly nutritious fruit with a wide range of benefits that have been supported by research, in addition to their culinary versatility and a wide variety of hues and flavours.
Here are eight amazing advantages apples have for your health.
NUTRITIOUS
Apples are categorised as fruits that are high in nutrients and offer a lot of nutrients per serving. For a 2,000-calorie diet, the current Dietary Guidelines for Americans recommend 2 cups of fruit per day, with an emphasis on whole fruits like apples.
The nutrients contained in a medium 7-ounce (200 gramme) apple are as follows:
- Calories: 104
- Carbs: 28 grams
- Fiber: 5 grams
- Vitamin C: 10% of the Daily Value (DV)
- Copper: 6% of the DV
- Potassium: 5% of the DV
- Vitamin K: 4% of the DV
Vitamins E, B1, and B6 are also present in the same meal at 2-5% of the DV each. Vitamin B1 (also known as thiamine) is required for growth and development, vitamin B6 is crucial for protein metabolism, and vitamin E functions as a fat-soluble antioxidant.
A significant class of antioxidants called polyphenols is also abundant in apples. Antioxidants are substances that shield your cells from free radicals, dangerous molecules that aid in the emergence of chronic diseases like cancer and heart disease.
Although these plant components aren’t mentioned on nutrition labels, they are probably the source of many of apples’ health advantages. Apples should be consumed with the skin on since it contains the majority of the polyphenols and half of the fibre.
WEIGHT LOSS
Apples are full because they are high in fibre and water. An increasing sense of fullness can aid in weight loss because it controls hunger. You might then decide to consume less energy as a result of this.
According to one study, compared to drinking apple juice or purée in the same amounts, eating whole apples prolonged feelings of satiety for up to 4 hours. This occurred because entire apples slow down the rate at which your stomach empties its contents (gastric emptying).
Additionally, studies suggest eating apples could considerably lower Body Mass Index (BMI), a measure of weight-related heart disease risk. It’s interesting to think that apple polyphenols may potentially help prevent obesity.
Apples are very filling since they contain a lot of fibre and water. Additionally, their polyphenols may have anti-obesity properties.
BENEFITS FOR HEART
Apple consumption is associated with a lower risk of heart disease.
They may include soluble fibre, which could be one factor. The blood cholesterol levels can be lowered with the use of this type of fibre.
It’s also possible that they provide polyphenols as a factor. The flavonoid epicatechin is one of them that may reduce blood pressure.
High flavonoid consumption has also been related in studies to a lower risk of stroke.
Additionally, by lowering blood pressure, reducing the oxidation of LDL cholesterol, and reducing atherosclerosis, or the accumulation of plaque in your arteries, flavonoids can help prevent heart disease.
LOWER RISK OF DIABETES
Apple consumption may also lower your risk of developing type 2 diabetes.
A review of studies revealed that consuming apples and pears was linked to an 18% lower incidence of type 2 diabetes. In fact, reducing the risk by 3% with just one serving every week.
This advantageous impact may be due to their high levels of the antioxidant polyphenols quercetin and phloridzin.
The anti-inflammatory properties of quercetin may lessen insulin resistance, a significant risk factor for the development of diabetes. Phloridzin is thought to lessen the amount of sugar that is absorbed in the intestines, which lowers blood sugar levels and lowers the chance of developing diabetes.
Apple consumption has been associated to a lower incidence of type 2 diabetes, possibly as a result of the polyphenols found in apples.
IMPROVES GASTROINTESTINAL HEALTH
Pectin, a form of fibre that serves as a prebiotic, can be found in apples. This indicates that it nourishes the beneficial bacteria in your stomach, known as the gut microbiota.
Your gut microbiota contributes significantly to your general health by being involved in a wide range of processes that are related to both health and disease. Better health frequently depends on a healthy gut.
Pectin enters your colon intact because dietary fibre cannot be digested, which helps the growth of healthy bacteria. It specifically enhances the proportion of Firmicutes to Bacteriodetes, the two major bacterial species in your gut.
According to recent research, apples may help prevent chronic diseases including obesity, type 2 diabetes, heart disease, and cancer by modifying your gut microbiome in a positive way.
HELPS TO REDUCE SYMPTOMS OF ASTHMA
Pectin, a form of fibre that serves as a prebiotic, can be found in apples. This indicates that it nourishes the beneficial bacteria in your stomach, known as the gut microbiota.
Your gut microbiota contributes significantly to your general health by being involved in a wide range of processes that are related to both health and disease. Better health frequently depends on a healthy gut.
Pectin enters your colon intact because dietary fibre cannot be digested, which helps the growth of healthy bacteria. It specifically enhances the proportion of Firmicutes to Bacteriodetes, the two major bacterial species in your gut.
According to recent research, apples may help prevent chronic diseases including obesity, type 2 diabetes, heart disease, and cancer by modifying your gut microbiome in a positive way.
TAKEAWAY
Apples are a very nutrient-dense fruit with numerous health advantages.They include lots of antioxidants and fibre. Eating them is associated with a reduced risk of numerous chronic diseases, such as cancer, heart disease, and diabetes.
Additionally, apples may aid in weight loss and enhance gut and brain health.You can’t go wrong with this delectable, adaptable, and readily available fruit, even though more research is still required to fully understand how apples affect human health.
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