What are the health benefits of apples? Why is it essential to maintain good health? Learn more from this blog and start practicing it.
Apples are not only delicious on their own or in food, but they also have many health advantages. According to Jessica Levinson, RDN, a culinary nutritionist in Westchester, New York, “Apples have been linked to a number of health benefits, including improved gut health and a reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers.”
According to the US Department of Agriculture (DV), a medium-sized apple contains 4.4 grams of fiber, or 16% of the daily value. Apples also contain small amounts of other vitamins and minerals and 8.4 milligrams of vitamin C, or more than 9 percent of your daily value.
Here’s why the phrase “an apple a day helps keep the doctor away” may have some truth.
1. Apples may help lower blood pressure and high cholesterol
Enjoy a juicy apple; you might be doing your ticker some good. Studies have linked apple consumption to a lower risk of cardiovascular disease, possibly due to the soluble fiber in apples’ ability to lower cholesterol.
According to research, eating apples (or pears) is associated with a 52% lower risk of stroke. Additionally, The American Journal of Clinical Nutrition in February 2020 stated that eating two apples a day helped study participants lower their triglyceride and LDL (“bad”) cholesterol levels.
2. What are the health benefits of apples? It can aid digestion.
In addition to helping you feel full by slowing digestion, soluble fiber also slows the breakdown of glucose, which aids in blood sugar regulation. According to Harvard Health Publishing, insoluble fiber can help your body process food, relieve constipation, and promote regularity. Just make sure to consume the apple skin, which, according to the University of Illinois, contains most of the insoluble fiber in apples.
3. Apples are good for the heart
Apples are healthy for your ticker, according to numerous studies, in a variety of ways. Their high fiber content lowers cholesterol (lowering bad LDL cholesterol and increasing good HDL cholesterol).
According to a recent small clinical trial, participants who consumed two apples daily for eight weeks had significantly lower LDL cholesterol levels than those who did not. The researchers mention the fiber and polyphenols in apples; you gain from the nutrients of the whole fruit working together.
4. Apples lower the risk of Type 2 Diabetes
The data speaks for itself. After reviewing many studies, researchers from Tufts University found a strong correlation between eating apples and preventing type 2 diabetes. They discovered that those who consumed one or more apples daily had up to a 23 percent lower risk of developing the disease than those who didn’t.
A study involving more than 38,000 healthy women found that those who consumed one or more apples daily had a 28% lower risk of type 2 diabetes than those who did not.
5. Apples could help fight cancer
Apples are the fruits with the highest antioxidant activity that prevents cancer (second only to cranberries). Eating an apple a day (or more) has been linked to a lower risk of colorectal, breast, and prostate cancers.
According to an analysis of several Italian studies, eating one or more servings of apples each day helped lower the risk of colorectal cancer more than consuming any other fruit.
6. Eating apples can help you lose weight
It is not surprising that apples can aid in weight loss given that one medium apple has under 100 calories and can help you feel full. It turns out that the type of apple you eat makes a difference.
According to a study, eating healthy foods like apple slices before a meal made participants feel fuller and more satisfied than eating applesauce, apple juice, or no apples at all. The same study also discovered that people who started their meals with apple slices consumed 200 fewer calories on average than those who did not.
7. Apples have the potential to improve brain health
In one study involving 2,000 participants and a six-year follow-up, Swedish researchers discovered that people who adhered to the Nordic Prudent Dietary Pattern (NPDP) had better cognitive function than those who consumed more fatty, processed foods. The NPDP recommends eating various fruits and vegetables, including apples, pears, peaches, and other non-root vegetables.
The health benefits of apples are very extraordinary. They are rich in fiber and antioxidants. Eating them is linked to a lower risk of numerous chronic illnesses, including diabetes, heart disease, and cancer. This is only one of the many advantages apples provide for good health.
You can’t go wrong with this tasty, adaptable, and readily available fruit, even though more research is still required to understand how apples affect humans healthfully.
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