16 Great Health Benefits of Eating Apples
Apples are not only beautiful in looks but also delicious. Aside from its look and great taste.
it is a fruit that contains several health benefits.
It is one of the most cultivated fruits in the world and consumed by so many people.
Apples are extremely rich in flavonoids, antioxidants and dietary fiber.
The risk of developing hypertension, diabetes, cancer and heart disease is reduced when apple is consumed because it contains antioxidants and phytonutrients.
In this article, the health benefits of apple and nutrients contained in the fruit will be discussed extensively.
The Following are the 16 Amazing Health Benefits of Eating apples;
1. Apples contain great nutrients
A rich source of polyphenol is apple. 1.5 cups of fruit is equivalent to a medium sized apple. A medium sized apple contains the following nutrients:
- 95 grams of calorie
- 25 grams of carbs
- 4 grams of fiber
- 14% of the RDI in vitamin C
- 6% of the RDI in potassium
- 5% of the RDI in vitamin C
- Under 4% of the RDI in copper, magnesium and vitamins A, E, B1, B2 and B6
Most nutrition labels do not emphasize on these plant compounds.
However, these compounds are responsible for many of the health benefits.
The skin of an apple contains half of the fiber content and most of the polyphenols.
Apples are a good source vitamin C and fiber. They also contain polyphenols, which has a lot of health benefits.
2. Apples help for Weight Loss
Apples contain much water and fiber, when it is consumed, it can cause you to get full quickly.
In a study carried out, participants who ate some slices of apple before a meal felt fuller than those who consumed apple juice, apple sauce or no apple products.
It was also observed in the same study that those who started their meal by consuming slices of apple also ate an average of 200 fewer calories than those who didn’t.
In another study, 50 overweight women added either oat cookies or apples to their diets for 10 weeks.
Each item had a similar fiber and calorie content.
Those who ate apples lost 2 lbs (1 kg) and consumed fewer calories overall.
Apples are energy-dense hence more filling.
They also contain some natural compounds which promotes weight loss.
In a recent study of obese mice, it was discovered that those that were given a supplement of apple juice and ground apples lost more weight and had lower levels of LDL cholesterol that were bad, triglycerides and total cholesterol than the control group.
In several ways, apples help in weight loss. Their high fiber content also makes them to be filling.
3. Apples are good for the heart
In research and studies carried out, apples have been linked to a lower risk of heart disease.
Apples contain soluble fiber, which helps to lower the blood cholesterol levels.
Polyphenols, which have antioxidant effects, can also be found in apples.
These nutrients can be found mostly in the skin of the Epicatechin is a polyphenol found in apple which helps in lowering blood pressure.
It was revealed in an analysis of studies that high or regular intakes of flavonoids were linked to a 20% lower risk of stroke.
Heart diseases can be prevented by flavonoids; it helps to lower blood pressure, reduces LDL oxidation and also acts as antioxidants.
In another study carried out, the effects of eating an apple a day was compared to taking statins, which are a class of drugs that lower cholesterol.
Just like statins, it is estimated that apples would be almost as effective at reducing heart diseases.
Another study linked the consumption of vegetables and some fruits, such as apples and pears, to a reduced risk of stroke.
The risk of stroke decreases by 9% for every 25 grams (about 1/5 cup of apple slices) consumed.
Apples promote heart health in so many ways. They have a lot of soluble fiber, which helps lower cholesterol.
They also have polyphenols, which are known to lower blood pressure and the risk of stroke.
4. Apples help against diarrhea and constipation
The fibre contained in apples help fight against constipation and diarrhea or helps when you are experiencing these illnesses.
Fibre usually helps to pull water out of your colon in order to keep things moving along when you’re backed up.
It can also absorb excess water from your stool in order to slow your bowels down.
5. Apples contain nutrients that neutralize irritable bowel syndrome
Irritable bowel syndrome is characterized by diarrhea, constipation, and abdominal pain/bloating.
In order to keep these symptoms under control, doctors recommend a high intake of fibre in your diet and staying away from fatty and dairy foods.
6. Apples contain nutrients that avert hemorrhoids
Hemorrhoids are a swollen vein in the anal canal which is usually very painful.
It can be caused by much pressure in the pelvic and rectal areas.
The fibre in apple can help protect against hemorrhoid by preventing you from straining too much when going to the bathroom.
7. Apples Lower the Risk of Diabetes
Several studies carried out have linked the eating of apples to a lower risk of type 2 diabetes.
In a larger study, it was discovered that eating an apple a day helps in a 28% lower risk of type 2 diabetes.
Even when you eat only a few apples in a week, it also provides a similarly protective effect.
The polyphenols in apples also help to prevent tissue damage to beta cells in the pancreas.
Beta cells produce insulin in the body and are often damaged in people with type 2 diabetes.
The polyphenol antioxidant content in apples when eaten helps to reduce the risk of type 2 diabetes.
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8. Apples have Prebiotic effects and promote good gut bacteria
Pectin is a type of fiber that acts as a prebiotic.
This pectin is contained in apple. It helps to feed the good bacteria in your gut.
During digestion, fiber is not absorbed by your little intestine; instead, the fiber goes to the colon, where growth of good bacteria is promoted.
It is also converted into other helpful compounds that circulate throughout your body.
A recent research indicated that this is possibly the reason for some of the protective effects of apples against obesity, heart disease and type 2 obesity.
Good bacteria’s are being fed by the fiber contained in apple, this is possibly the reason they protect against obesity, type 2 diabetes and heart disease.
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9. Prevent cataracts
It has been discovered in recent studies that people who consume diets rich in fruits that contain antioxidants, for instance, apples, are ten to fifteen per cent less likely to develop cataracts.
Apples contain antioxidants which help to protect the eyes against cataracts.
10. The nutrients in apple aid in whiter and healthier teeth
An apple cannot replace the use of your toothbrush.
However, biting and chewing an apple stimulates the production of saliva in the mouth thereby reducing tooth decay by lowering the levels of bacteria.
https://www.healthhotlead.com/how-to-maintain-a-healthy-lifestyle/For whiter and healthier teeth, chew more apples.
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11. The nutrients in Apple fruit protects against Parkinson disease
Several research carried out has discovered that people who eat fruits and other foods rich in fibre gain a particular amount of protection against Parkinson’s disease.
This disease is usually characterized by a breakdown of the dopamine-producing nerve cells in the brain.
Scientists have concluded that this is as a result of the free radical-fighting power of the antioxidants contained in apple.
12. Apples contains substances which helps to prevent cancer
The risk of cancer is reduced when you eat apple.
There are plant compounds in apple which fights cancer.
A recent study conducted in women revealed that the eating of apples was linked to lower rates of death from cancer.
They help to lower cancer risk in several ways, including antioxidant and anti-inflammatory effects.
Apples have a lot of naturally occurring compounds that help in fighting cancer.
Observational studies have linked them to a lower risk of cancer and death from cancer.
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13. Compounds That Help Fight Asthma are contained in Apple
The lungs are protected from oxidative damage by apples rich in Antioxidant.
In a large study conducted, of over 68,000 women, it was discovered that those who ate most of the apples had the lowest risks of asthma.
Eating about 15% of a large apple per day was linked to a 10% lower risk of asthma.
A flavonoid called quercetin can be found in the skin of the apple.
The quercetin helps to regulate the immune system and also reduce inflammation.
Apples contain antioxidant and anti-inflammatory compounds that help in regulating immune responses and also protect against asthma.
14. Apples are good for the health of the bone
Eating of fruits such as apple has been linked to a higher bone density, which is a sign of good bone health.
Research conducted has revealed that the antioxidant and anti-inflammatory compounds in fruit help in promoting bone strength density.
In some studies carried out, they discovered that apples positively affect bone health.
In a particular study, women ate a meal that either included peeled apples, fresh apples, applesauce or no apple products.
Those who ate apples lost less calcium from their bodies than the control group.
The antioxidant and anti-inflammatory compounds helps in promoting bone health.
Also, eating apple can help to preserve bone mass as you grow older.
15. Apples help to protect against stomach injury from NSAIDs
Painkillers such as non-steroidal anti-inflammatory drugs (NSAIDs) can injure the stomach lining.
A study in rats and test-tubes found that the extract from freeze-dried apple helps to protect stomach cells from injury due to NSAIDs.
Chlorogenic acid and catechin in apples are two compounds that were particularly helpful.
Apples contain compounds that help in protecting the stomach lining from injury due to NSAID painkillers.
16. The antioxidants in apples also help in protecting your brain in old age
The juice gotten from apple juice contains potential benefits for age-related mental decline.
In the studies of animals, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and also minimized mental decline.
Apple juice helps to preserve acetylcholine, a neurotransmitter that can decline with age.
When acetylcholine is in a low level it can cause Alzheimer’s disease.
Researchers who fed old rats full apples discovered that memory of the rats was restored to the level of younger rats.
Whole apples contain the exact compounds found in apple juice.
However, it is healthier to eat the whole apple.
According to the report gotten from animal studies, apple juice can help prevent the reduction of neurotransmitters that are involved in memory.
Apple is a very nutritious fruit.
Regular intake of apple will help protect against heart disease, excess weight gain, cancer, hemorrhoids, diabetes, memory loss, asthma, Parkinson disease, constipation, stroke, etc.
Apples are very good for the body, and eating them helps to reduce the risk of getting most of the diseases listed in this article.
To get most of these health benefits, consume whole apples. There are many nutrients in the skin as well as the juice.
Do you know any other health benefits of apple? Let us know your take by commenting below