Apples – 10 Amazing Health Benefits Of Apples
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Does “an apple a day keep the doctor away” actually apply? Evidently, your mother was correct! The health advantages of apples are well known and documented, so you can even inform her of them.
Eating an apple a day is good medicine for many reasons, including preventing heart disease at its source and filling up your tummy and lowering calorie intake that leads to weight gain.
Health Benefits Of Apples
Apples are one of the most popular fruits in the world, and they are also incredibly nutritious. Here are some of the health benefits of apples:
1. The Medium Apple’s Nutritional Facts
A medium apple is a straightforward but delicious and nutrient-rich snack. An apple with a diameter of three inches will produce about 1.5 cups of sweet, delicious fruit chunks or slices.
It contains 95 calories, 25 grams of carbohydrates, 4 grams of fibre, 14% of the recommended daily intake of vitamin C, 6% of the recommended daily intake of potassium, and 5% of the recommended daily intake of vitamin K.
The plant compounds found in this tiny round fruit have significant health advantages. Apples are also a good source of polyphenols, resveratrol, and other beneficial compounds that can help you control your cholesterol, blood sugar, and fibre intake.
According to one study, regularly including apples in your diet may help reduce your risk of passing away. Who wouldn’t want to lessen their chance of passing away too soon?
2. Apples Can Aid In Weight Control
Fruit is well known for packing a nutrient-dense nutritional punch. Fibre-rich foods can help us lose excess weight and fight weight gain. Researchers have discovered that eating apples regularly helps people lose weight because they are filling.
Since apples are primarily water, they have a low-calorie density. A medium apple contains about 86% water. You feel more satisfied thanks to the high water and fibre content. Feeling full makes you less likely to overeat, which boosts your confidence.
You choose better things, like eating apples, when you’re more self-assured. You can achieve new heights in terms of weight loss by getting caught up in this wonderful, healthy cycle.
Consuming foods high in fiber may cause the digestive process to take longer. As a result, you eat less because you feel more satisfied. Eat your apples in their natural state as much as possible.
Apple juice, which can contain a lot of sugar, may not be as filling and provide more calories than you require. In the end, stick to whole foods still in their original form.
The most important thing you can do for your body to protect itself from a wide range of illnesses and complications is to reach and maintain a healthy weight. Apples’ additional nutrients are a win-win for your weight-loss strategy.
3. Reduce Acid Reflux
Pizza with pepperoni and beer are great on Friday nights, but acid reflux is no joke when it comes to what it can do to your body the next day.
When food leaks back into the esophagus, it causes acid reflux, which hurts and irritates the area. Heartburn and/or an unpleasant sour-tasting liquid appearing in your throat are two common symptoms of the burning sensation that follows. Reliving a pizza and beer meal is not fun.
According to WebMD, eating foods high in fiber, such as apples, can help you control acid reflux. Eating your way to health is a healthier alternative to unnecessary prescription and over-the-counter anti-reflux drugs.
Eat more apples, indulge in a pepperoni pizza once in a while with a beer, and enjoy a heartburn-free Saturday.
4. Fighting Asthma
Fighting asthma and trying to catch your breath is scary and life-threatening.
Asthma can be caused by oxidative stress. Quercetin, a flavonoid found in apple skin, has been shown to support immune system control and lessen inflammation, both of which can contribute to asthma.
Children whose mothers consumed apples while pregnant had a 27% lower risk of wheezing, according to a study. The scientists postulate that apple phytochemicals may contribute to this positive outcome.
According to a different study published in the Nutrition Journal, eating apples and pears was linked to a lower risk of developing asthma and bronchial hypersensitivity. According to the study, eating at least two apples per week significantly reduced the risk of developing asthma.
5. Love Your Pancreas
The pancreatic cells in your body can be shielded by the antioxidants in apples, reducing your risk of type 2 diabetes. Similar to red wine, red apples have resveratrol in their skin. Resveratrol is an antioxidant-like substance that may be good for your blood pressure, brain, joints, and pancreas, though research is still in its early stages.
You’re trying to figure out a healthy way to incorporate the plant-based nutrients in apples into your diet. How about including these delicious and extremely healthy Apple Butternut Squash Pancakes from Pancan.org? They are a great snack for anyone and are especially beneficial if you have nausea or other digestive problems.
6. Keep Cardiovascular Disease At Bay
Apples’ high soluble fibre content is directly linked to their health benefits, which should be noted. This fruit has a very high soluble fibre content and is extremely healthy. When ingested by the body, soluble fibre dissolves in water and maintains a gel-like consistency. Bad cholesterol is removed from the body by the fibre after it binds to it.
According to a study published in the Journal of Functional Foods, eating an apple a day can reduce your risk of heart disease by almost 50%. Participants’ blood oxidation of LDL, a bad cholesterol, was reduced by 40% as a result of eating an apple every day.
Apples’ polyphenol antioxidants are probably the best at preventing oxidative damage, which can lower LDL levels and lower your risk of developing atherosclerosis. Your arteries harden due to atherosclerosis, which can put you at risk for a heart attack or stroke. The best diet for long life and heart health is one that includes apples.
7. Bolster Your Immune System
According to studies, the soluble fibre in apples may cause immune cells to transform into powerful anti-inflammatory agents. assisting us in quicker healing and infection resistance.
The next time you are fighting an infection, increase your soluble fibre intake and you will recover much more quickly. Additionally, it’s a tasty way to enhance your health.
8. Fiber And Gut Health
Apples contain a fibre called pectin, which may have prebiotic properties. During digestion, fiber passes through your small intestine and into your colon, where it aids in feeding your healthy gut bacteria.
So go ahead and start munching on those apple slices to feed your gut flora and achieve optimal health.
9. Apples And Cancer Prevention
The American Institute for Cancer Research discovered a correlation between apple fiber and polyphenol compounds and a lower estrogen receptor-negative breast cancer risk.
Procyanidins, a particular class of antioxidant found in apples, may help prevent precancerous colon lesions. It is safe to say that even though researchers are still looking into this correlation, eat your fruits and vegetables every day!
Because of their high antioxidant and anti-inflammatory properties, eating apples is a healthy way to prevent the growth of particular types of cancer cells.
10. Apples And Osteoporosis
All of us desire better bone health. Consuming calcium-rich foods is a healthy way to maintain and increase bone density. But phloridzin appears to be the new kid in town regarding bone health. Apples also contain fibre, vitamin C, and a unique flavonoid called phloridzin. Phloridzin may shield postmenopausal women from getting osteoporosis, according to French researchers.
According to the study, this particular flavonoid reduces the production of inflammatory mediators and may raise bone density. Apples and other hard fruits can be challenging to eat as we age. Thinly slicing the apple might be the simplest way to consume all that protective goodness since eating the peel is just as important as eating the fruit.
Apple juice and apple sauce appear to offer fewer health advantages, so for the best bone density preservation, add some Fixodent to your choppers and start munching on the real, raw apple.