There are a couple of impressive health benefits of Apples. Apples are one of the most widely consumed fruits and with good reason. They’re a super-healthy fruit with a slew of research-backed advantages. Here are some amazing apple health advantages.
Table of Content
- Apples Are Nutritious
- Apples May Be Good for Weight Loss
- Apples May Be Good for Your Heart
- Linked to a Lower Risk of Diabetes
- Prebiotic Effects and Promote Good Gut Bacteria
- Substances in Apples May Help Prevent Cancer
- Compounds That Can Help Fight Asthma
- Good for Bone Health
- Protect Against Stomach Injury From NSAIDs
Apples Are Nutritious
A medium apple with a diameter of about 3 inches. i.e.(7.6 centimeters) which equals 1.5 cups of fruit. Two cups of fruit daily recommend on a 2,000-calorie diet.
One medium apple with 6.4 ounces or 182 grams offers the following nutrients
- 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
Furthermore, the same amount offers 2–4% of the recommended daily intake (RDI) for manganese, copper, and vitamins A, E, B1, B2, and B6.
Apples are high in polyphenols as well. While these plant components are not included on nutrition labels, they believe to be responsible for many of the health advantages.
Leave the peel on apples if you want to get the maximum fiber and polyphenols out of them.
SUMMARY: Apples are a good source of fiber and vitamin C. They also contain polyphenols, which may have numerous health benefits.
Apples May Be Good for Weight Loss
Apples are abundant in fiber and water, both of which help them fill you up.
People who ate apple slices before a meal felt fuller than those who ate applesauce, apple juice, or no apple products, according to one research.
In the same study, participants who began their meal with apple slices consumed 200 fewer calories on average than those who did not.
A 10-week trial of 50 overweight women found that those who ate apples lost an average of 2 pounds (1 kg) and consumed fewer calories overall than those who ate oat cookies with equal calorie and fiber content.
Apples are thought to be more full since they are less energy-dense while still providing fiber and volume, according to researchers.
Furthermore, several of the natural substances found in them may help you lose weight.
Obese mice were given a supplement of powdered apples and apple juice concentrate lose more weight and had lower levels of “bad” LDL cholesterol, triglycerides, and total cholesterol than the control group, according to research.
SUMMARY: Apples can help you lose weight in a variety of ways. Because of their high fiber content, they’re also quite filling.
Apples May Be Good for Your Heart
The consumption of apples has been related to a reduced risk of heart disease.
One explanation might be that apples contain soluble fiber, which can help decrease cholesterol levels in the blood.
Polyphenols, which have antioxidant properties, are also present. The peel has a high concentration of these.
Epicatechin, a flavonoid, is one of these polyphenols that may help to decrease blood pressure.
According to a review of research, increased flavonoid consumption was connected to a 20% decreased risk of stroke.
By decreasing blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants, flavonoids can help prevent heart disease.
Another research compared the effects of eating one apple a day to taking statins, a kind of cholesterol-lowering medication, and found that apples were virtually as effective as the pills at preventing mortality from heart disease.
However, because this was not a controlled study, the results should be regarded with caution.
Consumption of white-fleshed fruits and vegetables, such as apples and pears, was connected to a lower risk of stroke in another study. The risk of stroke was reduced by 9% for every 25 grams — roughly 1/5 cup of apple slices — ingested.
SUMMARY: Apples are good for your heart in a variety of ways. They include a lot of soluble fiber, which aids in cholesterol reduction. They also contain polyphenols, which have been related to a reduction in blood pressure and the risk of stroke.
They’re Linked to a Lower Risk of Diabetes
Apple consumption has been associated with a decreased incidence of type 2 diabetes in several studies.
When compared to not eating any apples, eating one apple a day was connected to a 28 percent lower risk of type 2 diabetes in one big research. Even a few apples each week provided the same level of protection.
It’s likely that the polyphenols in apples protect beta cells in your pancreas from tissue damage. Beta cells in the body create insulin and are frequently destroyed in persons with type 2 diabetes.
SUMMARY: Apple consumption has been related to a decreased incidence of type 2 diabetes. This might be related to the polyphenol antioxidant concentration in them.
They May Have Prebiotic Effects and Promote Good Gut Bacteria
Pectin, a form of fiber that works as a prebiotic, is found in apples. This implies it nourishes your gut’s beneficial microorganisms.
Fiber is not absorbed by the small intestine during digestion. Instead, it travels to your colon, where it can help healthy bacteria thrive. It also breaks down into other beneficial molecules, which circulate back into your body.
According to a new study, this might be the basis for some of the apples’ anti-obesity, anti-diabetes, and anti-heart disease benefits.
SUMMARY: Apple fiber feeds healthy bacteria, which might explain why they protect against obesity, heart disease, and type 2 diabetes.
Substances in Apples May Help Prevent Cancer
Apple plant components have been linked to a decreased incidence of cancer in test-tube experiments.
Furthermore, one study in women found that consuming apples was connected to a decreased risk of cancer mortality.
Their antioxidant and anti-inflammatory properties are thought to be responsible for their possible cancer-preventive properties, according to scientists.
SUMMARY: Apples include a number of naturally occurring chemicals that may aid in the battle against cancer. They’ve been associated with a decreased risk of cancer and death from cancer in observational studies.
Apples Contain Compounds That Can Help Fight Asthma
Apples are high in antioxidants, which may help protect your lungs from oxidative damage.
According to a big study including over 68,000 women, those who ate the most apples had the lowest incidence of asthma. A 10% decreased risk of this disease was associated with eating around 15% of a big apple each day.
The flavonoid quercetin found in apple skin can help regulate the immune system and prevent inflammation. These are two possible effects on asthma and allergy responses.
SUMMARY: Apples include antioxidant and anti-inflammatory substances that may aid in immunological regulation and asthma prevention.
Apples May Be Good for Bone Health
Fruit consumption has been associated with increased bone density, which is a measure of bone health.
Fruit’s antioxidant and anti-inflammatory properties may help enhance bone density and strength, according to researchers.
Apples, in particular, have been shown in several studies to be beneficial to bone health.
In one research, women were given the option of eating fresh apples, peeled apples, applesauce, or no apple products at all. Those who ate apples lost less calcium than those who did not eat apples.
SUMMARY: Apples include antioxidants and anti-inflammatory chemicals that may benefit bone health. Furthermore, consuming fruit may aid in the preservation of bone mass as you age.
Apples May Protect Against Stomach Injury From NSAIDs
The majority of the study is focused on apple skin and meat.
Apple juice, on the other hand, may help with age-related mental deterioration.
In animal tests, juice concentrate lowered damaging reactive oxygen species (ROS) in brain tissue while also preventing mental deterioration.
Apple juice may aid in the preservation of acetylcholine, a neurotransmitter that declines with age. Low acetylcholine levels have been associated with Alzheimer’s disease.
Similarly, researchers who gave entire apples to aged rats discovered that a memory marker was recovered to the level of younger rats.
Whole apples, on the other hand, contain the same chemicals as apple juice, and eating your fruit whole is always the healthier option.
SUMMARY: According to animal research, apple juice may assist to delay the decrease of memory-related neurotransmitters.
The Bottom Line
Apples are extremely healthy, and eating them has been linked to a decreased risk of a variety of ailments, including diabetes and cancer.
Its soluble fiber content may also help with weight loss and digestive health.
A medium apple contains 1.5 cups of fruit or 3/4 of the daily fruit guideline of 2 cups.
Eat the entire fruit, including the peel and meat, for the best results.