Apples are one of the popular fruits- and obviously, for good reasons. They are exceptionally healthy with several research-backed advantages. Whether you have an apple as a stand-alone snack in the mid of a work-filled day or have it in the form of smoothies, desserts or pies, and salads, apples never disappoint. In addition, the extensive list of the essential health benefits of apples cannot be ignored.
The apples are delicious. They are nutritious and a handful of apples may even help to keep doctors away. High in pectin fiber, apples boost metabolic levels, enhances heart health, and regulates the blood sugar level by regulating the release of sugar. Apples are packed with vitamins and minerals that promote healthy, teeth, skin, and bone. Apples are loaded with Vitamin C that boosts immunity power, keeping any kind of ailment at bay. This fruit also consists of healthy antioxidants and polyphenol that are needed for overall health. In fact, studies have proved that apples and apple juice are effective in lessening the risk of breast and skin cancers. Here are some essential health benefits of apples that will convince you to have one every day.
Few Essential Health Benefits of Apples
Apples are nutritious- A medium-sized apple with a diameter of nearly 3 inches is equal to 1.5 cups of fruit. Two cups of fruit regularly are recommended on a diet of 2,000 calories. One medium-sized apple, i.e. 182 grams or 6.4 ounces provides these nutrients:
- Calories- 95
- Fiber- 4 grams
- Carbohydrates- 25 grams
- Vitamin C- 14% of the reference daily intake
- Vitamin K- 5% of the RDI
- Potassium- 6% of the RDI
Apples are a rich source of polyphenols. While the nutrition labels do not list these plant compounds, they are probably responsible for several health benefits. To attain most out of the apples, one must have it with the skin. It contains half of the fiber and most of the polyphenols.
Apples are great for diabetics and for controlling blood sugar- One of the major benefits of eating an apple daily is it is great for controlling the blood sugar level. The fructose and antioxidant polyphenols in Apples enhance the metabolic balance and slow down the rate at which sugar is absorbed in the body. This property of apples is mainly effective for people suffering from diabetics, who must keep their blood sugar level in check. Experts suggested that apples lower the risk of developing Type 2 diabetes due to a class of antioxidants known as Anthocyanin, which is responsible for the blue, red, and purple colors in vegetables and fruits.
Apples help in weight loss- One among the few health benefits of Apples that are known to almost everyone is it helps in reducing weight. Apples are high in water and fiber, which makes them quite filling. In a study, people who ate an apple before having a meal felt full compared to those who consumed apple juice, apple cider vinegar, or any Apple product for that matter. The same study showed that people who started their meal with apple slices also ate an average of 200 fewer calories compared to those who did not. Researchers believe that apples are more filling as they are less energy-dense yet deliver volume and fiber. Moreover, some natural components in apples may promote weight loss.
Aids smooth digestion- Another essential health benefit of apples is derived from the fiber, pectic. This soluble fiber helps in the digestion process. Pectin, a form of soluble fiber draws water from your digestive tract and forms a gel, which in turn helps in slowing down the digestion process. Apples consist of malic acid, which is again helpful in the digestion procedure.
Substances in Apples may prevent cancer- Studies have shown a connection between plant compounds in apples and a low risk of cancer. In addition, one study in females reported that eating apples lowered the rate of death from cancer. According to scientists, their anti-inflammatory and antioxidant properties may be responsible for their cancer preventative effects.
Other than these few essential health benefits of Apples, many of you will be surprised to know that Apples are great for skin also, especially green apples. Some of the major Green Apple benefits include:
- Fights wrinkles- Since Apples are full of antioxidants, they keep your skin elastic and helps in fighting off the aging procedure.
- Enhances skin texture- Green apples, when used in a moisturizer or mask, offers ample moisture, and enhances the overall texture of the skin.
- Skin whitening and brightening- Due to its vitamin content, green apples help in whitening and nourishing the skin. One of the major benefits of eating an apple a day is it helps you to get healthy and bright skin.
Apples are great for bone health- Eating fruit is associated with higher bone density, which is a sign of good bone health. According to researchers, the anti-inflammatory and antioxidant compounds in Apples may promote strength and bone density. Some studies show that fruits, mainly apples, may affect bone health positively.
Apples are good for strong gums- Apples are a great source of fiber and water. This acts as a cleansing agent. It consists of malic acid that improves the production of saliva, therefore removing bacteria from the mouth. They are packed with essential vitamins and minerals that promote healthy teeth. Also, the fibrous texture of apples helps in enhancing the health of teeth and gums.
Apples may help in protecting your brain- Most of the research and studies focus on apple flesh and its peel. However, apple juice is also great for age-related mental disorders. Apple juice is great for preserving acetylcholine, a neurotransmitter that starts declining with growing age. Lowe level of acetylcholine is associated with Alzheimer’s disease. Whole apples include the same compounds as apple juice- and it is a healthier option to eat your fruit. Apples are incredibly healthy. Eating them lowers the risk of several major diseases, including cancer and diabetes. Its soluble fiber content may promote gut health and weight loss.
Apples help control cholesterol– A medium-sized apple offers five grams of fiber, which is more than other cereals. They are packed with pectin, a soluble fiber that reduces the cholesterol level. Pectin avoids cholesterol from building up in the blood vessels, therefore lessening the risk of heart disease and atherosclerosis.
Apples are great for asthma patients- Studies show that there is strong proof that a healthy diet which is rich in essential vitamins and antioxidants is great for asthma. Researchers found that when kids had apple juice, their asthma reduced. Scientists believe that the ‘phytochemicals’ in apples, like phenolic acid and flavonoids, help reduce inflammation in the airways.
Apples protect against Parkinson- Research shows that people who eat fiber-rich foods can be protected against Parkinson’s disease, a condition that is characterized by a breakdown of dopamine-producing nerve cells in the brain. Scientists have associated this with the free radical-fighting power of the antioxidants included therein.
Prevents gallstones- This is one of the major benefits of eating an apple daily. Gallstones are formed when too much cholesterol gets accumulated. They are common in people who suffer from obesity. To avoid gallstones, doctors recommend having a diet that is high in fiber, like apples. This will help you to control your cholesterol and weight loss.
For best results, you must eat an apple as a whole- both the flesh and skin.