Apples are one of the most consumed fruits all over the world. Here are ten impressive health benefits of apples. They are not only delicious but also very rich in nutrients, which contribute to your health in a variety of ways. Here are ten surprising benefits of apples, with a bit of description about each to help you appreciate this amazing fruit even more.
1. Rich in Nutrients
Apples contain most of the vitamins and minerals the body wants, like vitamin C, potassium, and dietary fibre. Apples help improve the immune system and ensure everything in your body works as it should.
The current Dietary Guidelines for Americans recommends 2 cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits like apples.
One medium 7-ounce (oz) or 200 grams (g) apple offers the following nutrients
- Calories: 104
- Carbs: 28 g
- Fiber: 5 g
- Vitamin C: 10% of the Daily Value (DV)
- Copper: 6% of the DV
- Potassium: 5% of the DV
- Vitamin K: 4% of the DV
The same serving also provides 2–5%Trusted Source of the DV for vitamins E, B1, and B6.
2. May Support Heart Health
Apples are associated with a lower risk of heart disease. Research has found that eating 100-150 g/d of whole apples is associated with a lower chanceTrusted Source of heart disease and risk factors such as high blood pressure. Because they are rich in soluble fibre, which helps lower cholesterol, and antioxidants that protect against heart-related problems.
Another study has also linked eating apples to a reduced chance of Source of stroke.
3. Apples may support Weight loss
Apples are relatively low in calories and high in fibre, making them an excellent snack for those aiming to lose or maintain their weight. The fibre helps you feel full longer, reducing overall calorie intake.
4. May help with Digestive diseases
Research suggests that eating fruit like apples may help reduce the chance of getting gastroesophageal reflux disease (GERD).
Apples have a high fibre content, which supports healthy digestion by promoting regular bowel movements and preventing constipation.
Multiple studies have also suggested that eating apples can help your food digest better, which may be helpful with constipation. But the extent of the effect may depend on the type of apple you’re eating.
5. Apples are linked to help Control Blood Sugar Levels and lower the chance of diabetes
Apples have a low glycemic index and contain compounds that can help regulate blood sugar levels, which is especially beneficial for people with diabetes or those looking to prevent the condition.
A compilation of studies found that eating apples and pears was associated with an 18% reduction in type 2 diabetes risk. Just one serving per week may reduce the risk by 3%.
The high amount of the polyphenol quercetin in apples could explain Trusted Source
this beneficial effect.
6. May Promotes Healthy Skin
The vitamin C in apples, along with various antioxidants, helps keep skin healthy and radiant by fighting free radicals and supporting collagen production.
7. Apples may strengthen Bones
Apples contain compounds that may improve bone density, enhancing overall bone health. This makes them a great addition to your diet for maintaining strong bones.
8. May Support Immune Function
Vitamin C and other antioxidants in apples enhance your immune system, helping your body fight off infections and diseases more effectively.
9. May Reduce the Risk of Certain Cancers
Some studies suggest apples may help reduce the risk of certain cancers, especially colorectal and breast cancers, due to their high antioxidant and fibre content.
Research suggests these effects may be attributed to apple polyphenols keeping cancerous cells from multiplying.
Moreover, one study in women reported that higher apple intakes were linked to a lower chance of cancer death.
10. What is the best time to eat apples?
Mostly in the morning is due to their pectin content. “Pectin aids” in preventing lactic acid buildup and supports the growth of beneficial bacteria in the colon. So this helps to improve digestive health, eliminate harmful toxins, and lower the chances of stomach problems. Can we eat apples at night? Yes, It contains potassium melatonin, and carbohydrates which helps the production of this sleep hormone in the body.
Conclusion:
Apples are a powerhouse of health benefits. Whether you enjoy them as a snack, in salads, or as part of a dessert, apples can greatly improve your overall well-being. They’re convenient, versatile, and delicious—perfect for maintaining a healthy lifestyle.
If you want more information about the benefits of apples, go following links; Do
An Apple A Day: 10 Health Benefits of Apples
10 Impressive Health Benefits of Apples
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