10 Impressive Health Benefits of Apples which Helps in Problems including Diabetes and Cancer
Apples are one of the most popular fruits around the world.
They’re an exceptionally healthy fruit with many proven benefits.
Here are 10 impressive health benefits of apples.
1. Apples Are Nutritious
One medium apple about 6.5 ounces or 184 grams offers the following nutrients :
Calories: 95
Carbs: 25 grams
Fiber: 4 grams
Vitamin C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI
What’s more, the same serving provides around 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.
Apples are also a good source of polyphenols. While nutrition labels don’t list these plant compounds, they are also responsible for many of the health benefits.
To get the most benefits out of an apple, leave the skin on as it contains half of the fiber and many of the polyphenols.
2. Apples May Be Good for Weight Loss
Apples are high in fiber and water and these two qualities make them filling.
In one study, people who ate some apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products.
In that same study it was also found that, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t.
In another 9-week study in 50 overweight women, those who ate apples lost an average of 1 kg and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content.
Researchers think that apples are more filling because they’re less energy-dense, yet still apples deliver fiber and volume.
Furthermore, some natural compounds present in them may promote weight loss.
3. Apples May Be Good for Your Heart
Apples have also been linked to a lower risk of heart disease.
One reason may be that apples contain soluble fiber, the kind that can help to lower your blood cholesterol levels.
Apples also contain polyphenols, which have antioxidant effects, Many of these are concentrated in the peel.
In some studies it is found that high intakes of flavonoids were linked to a 20% lower risk of stroke.
Flavonoids can help to prevent with heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants.
Another study comparing the effects of eating an apple a day to taking statins, a class of drugs known to lower cholesterol concluded that apples would be almost effective at reducing death from heart disease as caused by the drugs.
4. They’re Linked to a Lower Risk of Diabetes
Several studies have linked that eating apples also lowers the risk of type 2 diabetes.
In one large study, eating an apple a day was linked to around 28% lower risk of type 2 diabetes, compared to those who didn't eat any apples.
Even eating just a few apples a week had same kind of protective effect.
It’s possible that the polyphenols present in apples helps to prevent tissue damage to beta cells in your pancreas. Beta cells produce insulin in your body which are mostly damaged in people with type 2 diabetes.
5. They May Have Prebiotic Effects and Promote Good Gut Bacteria
Apples contain pectin which is a type of fiber that acts as a prebiotic. This means that it feeds the good bacteria in your gut.
Your small intestine doesn’t absorb fiber during digestion. Instead, it goes to your colon, where it may promote the growth of good bacteria. It also turns into many other helpful compounds that circulate back through your body.
This may be the reason behind some of the protective effects of apples against obesity, type 2 diabetes, heart disease and many more.
6. Substances in Apples May Help Prevent Cancer
Test-tube studies have shown a link between plant compounds found in apples and a lower risk of cancer.
Additionally, one study in women also reported that eating apples was linked to lower rates of death from cancer.
Scientists believe that antioxidant and anti-inflammatory effects present in apples may be responsible for their potential cancer-preventive effects.
7. Apples Contain Compounds That Can Help Fight Asthma
Antioxidant-rich apples can also help to protect your lungs from oxidative damage.
A large study in more than 67,000 women found that those who ate the most apples had the lowest risk of asthma. Eating about 16% of a large apple per day was linked to a 10-12% lower risk of this condition.
Apple skin contains the flavonoid quercetin, which can help to regulate the immune system and reduce inflammation of the body.
8. Apples May Be Good for Bone Health
Eating fruits is linked to higher bone density, which is a good marker of bone health.
Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength as well.
Some studies show that apples, specifically, may heave positive affect to bone health.
9. Apples May Protect Against Stomach Injury From NSAIDs
The class of painkillers commonly known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach.
A study in test tubes found that freeze-dried apple extract helped to protect stomach cells from injury due to NSAIDs.
Two plant compounds found in apples known as chlorogenic acid and catechin are thought to be particularly helpful.
However, research in humans is still needed to confirm these results.
10. Apples May Help Protect Your Brain
Various research focuses on apple peel and flesh.
However, apple juice may also have benefits for age-related mental decline.
In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline.
Whole apples contain the same compounds as apple juice and it is always a healthier choice to eat apples whole.
CONCLUDE:
Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases, including diabetes and cancer too.
What’s more, its soluble fiber content may help to promote weight loss and gut health.
For the greatest benefits of this fruit, eat the whole fruit both skin and flesh.