Apple is one of the most famous fruit and has many good health benefits and there is also other benefits of apples we will discuss below.
Numerous researches have been done on apple benefits in the past which proves its health benefits in many cases.
Apple is very beneficial for your physical health and also helps you to retain brain cell damage. Apple is also proved a good diet for weight loss. Apple also reduces the chances of cancer. If you eat an apple, we will have fewer chances of type 2 diabetes.
Nutrients in apple
A medium-sized apple with a diameter of 7.6 centimeters (3 inches) quals to one and a half cup of fruits. And two cups of fruits are recommended for 2,000 calories.
One medium apple or 182 grams have the following nutrients in it:
- Carbohydrates: 25grams
- Calories: 95
- Vitamin C: 14 of RDI (reference daily intake)
- Vitamin K: 5% of RDI (reference daily intake)
- Potassium: 6% RDI (reference daily intake)
It also provides 4% RDI of manganese, vitamin A, B1, B2, B6, and E, and copper as well.
Apple also has polyphenols in rich amounts. If you want to get all the nutrients then eat with apple skin which contains half of the fiber and many other polyphenols.
Apple benefits in weight loss:
Apple has a high quantity of fiber and water; these two elements create feelings of fullness.
According to s study, a person who eats a piece of apple before a meal feels fuller than those who consumed apple juice, applesauce, or no apple product.
And in the same study proves that a person who eats an apple before a meal consumed or eat 200 fewer calories than those who don’t eat an apple before a meal.
It is also proved that an overweight woman who eats apple lost 2 pounds of weight and eat fewer calories compared to those who eat oat with similar fiber and calorie content.
Apples are more filling because they deliver fiber and volume and less energy-dense.
Apple benefit your heart health:
If you eat apples regularly, you will have good heart health.
Apple contains soluble fiber, that helps you to lower your blood cholesterol level.
Apple also contains polyphenols, and these have antioxidants effects. Mostly phosphonyl is present in apple peel.
Flavonoid epicatechin is a polyphenol that will help lower blood pressure. A high intake of flavonoids will reduce the risk of stroke. Flavonoids also prevent a heart attack by maintaining lower blood presume.
Apple also lowers the risk of diabetes:
Many studies prove that eating apples regularly will reduce the risk of type 2 diabetes.
A large study proves that: eating an apple per day will reduce the chances of type 2 diabetes by 28 % and this effect can also be achieved by eating few apples per week ae well.
Polyphenols in apples stop the tissue damage to beta cells in the pancreas. And these beta cells produce the insulin our body requires to maintain sugar levels. And these cells are often damaged in type 2 diabetes patients.
Apple promotes good bacteria and has probiotic effects:
Apples contain fiber, which is a fiber that acts as a prebiotic. That means it promotes the good bacteria in your body.
During digestion, the small intestine does not absorb fiber and passes it to the colon, where it promotes the growth of good bacteria. It also helps your body to circulates back through your body.
Researches also said that this can be a reason behind the effective effect of apple for type 2 diabetes patients.
Apple is beneficial in preventing cancer:
Apple also reduces the risks of cancer.
One study also reports that eating apple lower the risks of deaths by cancer in women.
Scientists believe that apple’s anti-inflammatory and antioxidants effects can be responsible for its effectiveness against cancer.
Apple also helps you to fight Asthma:
Apples which have antioxidants in rich amount can protect your lungs from oxidative damage.
A large study among 68,000 women found that a woman who eats apples had a lower risk of asthma. Eating 15% of a large apple can reduce the risk of asthma by 10%.
flavonoid quercetin is present in apple peel, which helps to reduce inflammation and regulation the immune system. These two factors can cause asthma and allergic reactions.
Apple is beneficial for bone health
Eating fruits on regular basis will increase your bone density. Which will automatically improve your bone health.
Researches believe that anti-inflammatory and antioxidant, which are present in fruits also promote bones’ strength and density.
Apple also positively affects your bone health.
A woman who eats apple has more calcium density in bones as compared to those who don’t eat an apple, apple peel, or an apple product at all.
Apple protects you from NSAIDs effects on the stomach:
Anti-inflammatory and nonsteroidal drugs types of pain killers that can harm your stomach lining.
A study in rats proves that eating freeze-dried apple extract helps you to prevent the effect of NSAIDs on stomach cells.
Catechin and chlorogenic are also present in apples, which also particularly helpful.
But a search on humans is needed to be done to confirm these results.
Apple also protects your brain
Most researches are done on apple peel and flesh.
Apple juice is helpful in age-related mental decline. one of the best benefits of apple is good for you brain health.
In animal researches, apple juice concentrate reduces the bad reactive oxygen species (ROS) present in brain tissue and reduces the rate of mental decline.
Apple juice also preserves acetylcholine is a neurotransmitter that reduces with age. If you have low levels of acetylcholine can cause Alzheimer’s disease.
A complete apple contains the same amount of nutrients that are present in apple juice. So, eating an apple will help to improve your physical health in many ways.
Apple has incredible health effect, eating an apple will reduce the risks of heart disease.
Apple has soluble fat that helps you in weight loss and promoting good physical health.
Eat an apple a day, keeps the doctor away. If you want to gets its benefit then at least eat one apple per day. It will also have effects on your skin and flesh.
So do eat an apple.
One extra tip with benefits of apple
You should also eat almonds because its also have a lot of health benefits. Now read benefits of almond.