8 amazing health benefits of apples that you may know for the first time

It is not surprising that apples are the most consumed fruit in the world with more than 7,000 different varieties worldwide, from red varieties to refreshing green ones, and there are wonderful health benefits of apples that many may not be aware of. jams, salads, or smoothies, apples are an exceptionally healthy fruit with many research-backed benefits. Here are eight amazing health benefits of apples.

Health benefits of apples

 8 amazing health benefits of apples that you may know for the first time
8 amazing health benefits of apples that you may know for the first time

8 amazing health benefits of apples

Here are eight amazing health benefits of apples

nourishing

Apples are nutrient-dense fruits, which means they provide plenty of nutrients per serving. The current Dietary Guidelines for Americans recommend eating two cups of fruit per day for a 2,000-calorie diet, with an emphasis on whole fruits, such as apples.

One medium-sized apple (200 grams) provides the following nutrients:

  • Calories: 104 calories
  • carbohydrates: 28 grams
  • fiber: 5 grams
  • Vitamin C: 10% of the daily requirement
  • copper: 6% of the daily requirement
  • potassium: 5% of the daily requirement
  • Vitamin K: 4% of the daily requirement

The same serving also provides 2-5% of the daily requirement for vitamins E, B1 and B6.

 8 amazing health benefits of apples that you may know for the first time
8 amazing health benefits of apples that you may know for the first time

Vitamin E acts as a fat-soluble antioxidant, vitamin B1 (also known as thiamine) is essential for growth and development, and vitamin B6 is essential for protein metabolism.

Apples are also a rich source of polyphenols, an important group of antioxidants. Antioxidants are compounds that protect cells from free radicals (harmful molecules that contribute to the development of chronic conditions, such as heart disease and cancer). To get the most out of apples, you should eat them. With the skin on, it contains half the fiber and most of the polyphenols.

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May support weight loss

Apples are rich in fiber and water, two qualities that make a person feel full. An increased feeling of fullness works as a weight loss strategy, as it helps manage your appetite, which in turn may lead you to reduce your energy intake.

 8 amazing health benefits of apples that you may know for the first time
8 amazing health benefits of apples that you may know for the first time

In one study, eating whole apples increased feelings of fullness for up to 4 hours longer than eating equal amounts of puree or apple juice. This is because whole apples reduce stomach emptying. Research also suggests that eating apples may significantly reduce stomach upset. Body mass index, which is a weight-related risk factor for heart disease. Interestingly, apple polyphenols may also have anti-obesity effects.

Apple fruit can be good for the heart

Apples have been linked to a lower risk of heart disease, and one reason may be that they contain soluble fiber, as this type of fiber can help lower blood cholesterol levels.

 8 amazing health benefits of apples that you may know for the first time
8 amazing health benefits of apples that you may know for the first time

Another reason may be that apples offer polyphenols, some of which are the flavonoids epicatechin, which may lower blood pressure. Studies have also linked a high intake of flavonoids to a lower risk of stroke. In addition, flavonoids can help prevent diseases. Heart by lowering blood pressure, reducing oxidation of low-density lipoprotein cholesterol, and reducing atherosclerosis, which is the buildup of plaque in the arteries.

Apples are associated with a lower risk of diabetes

Among the health benefits of apples is that eating apples may also reduce the risk of developing type 2 diabetes, which is what a group of studies found that eating apples and pears was associated with an 18% decrease in the risk of developing type 2 diabetes. In fact, one serving may reduce Only per week the risk increased by 3%.

 8 amazing health benefits of apples that you may know for the first time
8 amazing health benefits of apples that you may know for the first time

Its high content of the antioxidant polyphenols quercetin and phloridzin could explain this beneficial effect. Quercetin’s anti-inflammatory effects may reduce insulin resistance, which is a significant risk factor for the onset of diabetes. Meanwhile, phloridzin is thought to reduce the absorption of sugar in the intestine, which could Contributes to lowering blood sugar and thus reducing the risk of diabetes.

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May promote gut health

Apples contain pectin, a type of fiber that acts as a prebiotic, meaning that it feeds your gut bacteria, which are the good bacteria in your gut. Gut bacteria play an essential role in your overall health, and a healthy gut is often the key to better health.

 8 amazing health benefits of apples that you may know for the first time
8 amazing health benefits of apples that you may know for the first time

And since dietary fiber cannot be digested, pectin reaches the colon intact, promoting the growth of good bacteria. It particularly improves the ratio of Bacteriodetes to Firmicutes, the two main types of bacteria in the gut.

It may help prevent cancer

The antioxidants in apples may offer beneficial effects against certain types of cancers, including those of the lung, breast, and gastrointestinal tract. Test-tube studies suggest that these effects may be attributed to apple polyphenols, which prevent cancer cells from multiplying.

 8 amazing health benefits of apples that you may know for the first time
8 amazing health benefits of apples that you may know for the first time

What’s more, one study of women reported that eating large amounts of apples was associated with a lower risk of dying from cancer. The fiber content in apples may also contribute to their cancer-fighting properties. For example, another test-tube study found that fiber Apple pectin can prevent the growth of cancer cells and even lead to their death. However, more research in humans is needed to better understand the potential relationship between apples and cancer prevention.

Health benefits of apples – they can help fight asthma

Apples rich in antioxidants may help protect your lungs from oxidative damage, as an excess of harmful molecules called free radicals can cause oxidative damage, and this can trigger inflammatory and allergic responses in your body.

Apple peel is rich in the antioxidant quercetin, which can help regulate the immune system and reduce inflammation. Theoretically, this could make apples effective against later stages of bronchial asthma responses.

 8 amazing health benefits of apples that you may know for the first time
8 amazing health benefits of apples that you may know for the first time

This is supported by what test-tube and animal studies suggest that quercetin may be a suitable treatment for allergic inflammatory conditions such as asthma and sinusitis. Similarly, other compounds in apples, including those called proanthocyanidins, may reduce or prevent inflammation. Allergic airway asthma, however, requires more human research on this topic.

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May help protect the mind

Among the health benefits of apples related to mental health, the quercetin in apples may protect the brain from damage caused by oxidative stress. Research conducted on mice has shown that the antioxidant effects of quercetin may protect the brain and nerves from oxidative damage and prevent injuries that can lead to brain diseases. Degenerative, such as Alzheimer’s disease or dementia.

 8 amazing health benefits of apples that you may know for the first time
8 amazing health benefits of apples that you may know for the first time

Additionally, quercetin may prevent stress-related nerve damage by regulating markers of oxidative and inflammatory stress. However, keep in mind that most research focuses on a specific compound rather than whole apples. Therefore, more research is still needed before any conclusions can be drawn. conclusions.

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