If we eat fruits without knowing their health benefits, then they do not help us much. So, it is very important to know what advantages you can have on your health if you consume a fruit. Interestingly, apples are also rich in nutrients. If you know how it can help you keep away from several diseases, then you can consume it accordingly. Here, in this article we are talking about the health benefits of eating apples, so bear with us and read the article in detail.
Apples are nutritious
Apples are highly nutritious and are helpful in making one healthy, and hence should be considered a part of every day diet. The term an apple a day keeps the doctor away definitely holds true! But try restricting yourself to not just one but at least three a day. And since they are so yummy, it shouldn’t be a problem now, should it?
Undoubtedly, apples are also a rich source of polyphenols. But nutrition labels don’t list these plant compounds, thus they’re likely responsible for many of the health benefits.
Apples help in weight loss
Apples are surely high in fiber and water, that’s why they hydrate the body very well. Thus, one after consuming them feels full and tend to eat less. Needless to say, they are a helpful in reducing weight too that to without starving. Many studies also proved the same. Of course, people who ate apples before any meal felt fuller. This made them eat more when it was the time to have their main meal. This way easily cut on their diet by ultimately gearing up their weight loss.
Also, the same happened with the people who ate apple slices in their meal. This helped them cut down on their calorie intake. They seemed to consume 200 fewer calories on an average which were relatively less than those who did not have apples as their main meal.
In the past, you would not know that the apples make you feel fuller because their energy density is low, but they still deliver good amount of fiber to your body. In addition, apples are rich in some natural compounds which definitely helps the person in weight loss.
Apples are good for your heart
Needless to say, apples have a connection with decrease in heart problems. It is because that apples contain soluble fiber — it can be very helpful in regulating cholesterol levels in your blood. Additionally, you can find polyphenols in apples which are present in the peel of the fruit. These polyphenols have antioxidant effect.
Of course, one of these polyphenols is the flavonoid epicatechin, which may lower blood pressure. Therefore, Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants.
In one study, consumption of white-fleshed fruits and vegetables, such as apples and pears, seemed to work to reduce risk of stroke. In fact, for every 25 grams — about 1/5 cup of apple slices — consumed, the risk of stroke decreased by 9%.
Apples lowers the risk of diabetes
Apple fruit benefits are numerous. Doctors say that eating apples helps lower the risk of type 2 diabetes. So, it is advisable that one should consume apples in any form it is possible. Why is it helpful in diabetes? Actually, the polyphenols in apples help prevent tissue damage to beta cells in your pancreas. These beta cells produce insulin in your body and are often damaged in people with type 2 diabetes. So, apples prevent this from happening.
Apples may help prevent cancer
Apple fruit calories help you in many ways. Cancer is a very dangerous disease, but if you consume more and more apple, you can easily stay away from that problem also. This happens because there is a link between the natural medicinal properties of the plant as well as cancer, thus it helps in minimizing the risk of cancer.
In fact, one study in women also reported the same. Women who consumed more apples, did not suffer from the problem of cancer. According to the scientists, this happened because of natural antioxidant and anti-inflammatory effects of apples. This is why they were never suspected with the problem of cancer.
Apples can help fight asthma
Apple fruit energy is helpful in the case of asthma as well. It is antioxidant-rich, thus, it gives strength to your lungs to keep safe from oxidative damage.
A study took place in which more than 68,000 ate the apples. Surprisingly, all these people did not have any risk of asthma. Thus, eating about 1/3 portion of a large apple daily has some link with asthma. It reduced the risk of asthma in these women by 10%.
At the same time, flavonoid quercetin is present in the skin of apples, which is very good for the immune system. Apart from this, it also cut on the problem of inflammation. To our surprise, these are two ways in which consumption of apples reduce the effect of allergies.
Apples are good for bone health
Undoubtedly, consuming apple benefits in many ways. Eating apple has connection with higher bone density, which represents better bone health. Of course, the antioxidant and anti-inflammatory compounds which present in apples surely promote higher bone density as well as strength to overall body. The apple fruit contains many important nutrients which help us fight different types of diseases with better immunity. In addition, by eating apples regularly, you will stop aging as your body mass improves.
In one restricted research, women ate a meal that either included fresh apples, peeled apples, applesauce, or no apple products. To our surprise, those who ate apples lost less calcium from their bodies than the control group.
Apples prevent stomach injury
You might have heard that an apple a day keeps the doctor away and it’s absolutely true. There is no doubt that we consume many different types of medicines on regular basis for one or the other reasons. Of course, the class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach. One study that happened on rats and test tubes proved the same. The researchers had found that freeze-dried apple extract helped protect stomach cells from injury due to NSAIDs. When we go in depth to know about the properties of the fruit, we come to know that two plant compounds in apples — chlorogenic acid and catechin — are particularly very helpful.
Apples protect your brain
Above all, apples being very nutritious attract the researchers. In fact, many studies found the health benefits which are associated with the consumption of apples on daily basis. On the one hand, some benefits are related to the apple peel, while some are of its flesh. Above all, apple juice has the most alluring health benefits as it can sharpen your brain and prevent age-related mental decline.
Surprisingly, apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Therefore, low levels of acetylcholine are linked to Alzheimer’s disease in which people can’t remember things. At the same time, a study proved the same in a research on rats, in which they were able to restore the memory of rats to a great extent.
Alternatively, one can always have whole apples as they contain the same compounds as apple juice. Thus, it is always a healthier choice to eat your fruit whole.