Awesome Health Perks of Eating Apples
It's apple-picking season, and there are plenty of reasons to load up your basket. Apples are not only delicious on their own or in recipes but also pack a nutritious punch. "Apples are linked to numerous health benefits, including better gut health and reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers,
Apple is a good source of fiber (4.8 grams), vitamin C (9.2 milligrams), and small amounts of other vitamins and minerals. Nutritionist, suggests adding apples to salads, grilled cheese, baked apples for dessert, or slow-cooked with chicken for an easy meal.
"All apples offer benefits, though the nutrition and antioxidant content varies slightly. The best one to eat is the kind you enjoy," says Anzlovar.
Here's why the saying "an apple a day keeps the doctor away" may hold some truth:
1. Apples May Lowe Cholesterol and Blood Pressure
Eating apples may help keep your heart healthy. "Studies link apple consumption with reduced cardiovascular disease risk, which may be due to the cholesterol-lowering benefits of the soluble fiber in apples," says Anzlovar.
Soluble fiber forms a gel-like material in water. It helps prevent cholesterol buildup in blood vessel walls, lowering atherosclerosis and heart disease risk. It can also help lower blood pressure. One review found that higher soluble fiber intake was linked to decreased cardiovascular disease risk.
Past research shows that eating apples (or pears) regularly was associated with a 52% lower stroke risk. A 2020 study found that eating two apples daily helped lower LDL ("bad") cholesterol and triglyceride levels.
2. Apples Aid Digestion
Fiber is good for digestion, and apples have both soluble and insoluble fiber. Soluble fiber slows digestion, helping you feel full and controlling blood sugar. Insoluble fiber helps food move through your system and aids constipation and regularity. Be sure to eat the skin, which contains much of the insoluble fiber.
3. Apples Support a Healthy Immune System
Apples can be an important tool for boosting immunity. Animal research shows that soluble fiber can convert pro-inflammatory immune cells into anti-inflammatory, immune-supporting ones. Another study found that a high-fiber diet helped protect mice against the flu. (It's unclear if these effects occur in humans, though.)
Apples also contain immune-boosting vitamin C, which helps strengthen barriers against pathogens and guard against oxidative stress like pollution.
4. Apples Are Diabetes-Friendly
If you have type 2 diabetes, consider adding apples to your diet. The soluble fiber can slow sugar absorption into the bloodstream and may improve blood sugar levels. Insoluble fiber can also lower your risk of developing type 2 diabetes.
One study found that regularly consuming soluble fiber reduced insulin resistance and improved blood sugar and triglyceride levels in people with type 2 diabetes.
5. Antioxidants in Apples May Play a Role in Cancer Prevention
While there's no surefire way to prevent cancer, apples may help. "Apples may reduce the risk of certain cancers, which researchers speculate is related to the antioxidants found in apples," says Anzlovar. Lab studies show that these antioxidants can limit cancer cell growth.
A review found that eating apples regularly is associated with a reduced risk of colorectal, oral cavity, esophageal, and breast cancers. The fiber in apples may also provide cancer-preventing perks.
6. Apples Can Support Healthy Weight Loss
A diet rich in fruit (and vegetables) can help you maintain a healthy weight or shed pounds. Because apples are filled with dietary fiber, they are high on this list. "Fiber slows digestion and the rise of blood sugar, keeping you satiated and less likely to overeat," says Levinson.
One study found that people who ate the most fiber had significantly lower body weight. Past research shows that overweight women who ate three apples a day lost 2.7 pounds after 12 weeks. At only 95 calories for a medium-sized apple, this fruit is one you'll want to have on hand when sweet cravings strike.
7. Apples May Help Prevent Alzheimer's Disease
Adults aged 50 and older who included only a small amount of flavonoid-rich foods like berries, apples, and tea in their diet were 2 to 4 times more likely to develop Alzheimer's disease and related types of dementia over 20 years compared with people who ate more flavonoid-rich foods. Quercetin, a flavonoid found in apples, protects neurons from oxidative damage and contains other anti-Alzheimer's disease properties, too. But, more research needs to be done outside of a laboratory setting.
8. Apples Might Help Keep Your Gut Healthy
Apples contain pectin, a prebiotic that helps feed the "good" bacteria in your gut, according to the Cleveland Clinic. Prebiotics also boost immune function, stimulate hormone production, and help your body absorb certain minerals. Apples also contain bacteria that may be beneficial to your gut. However, freshly harvested organic apples have a more diverse and distinct bacteria colony compared with conventionally grown store-bought apples — all the more reason to check out your local farmer's market, plan a day out apple-picking, or get planting!
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