Fruits are generally enjoyed by most people, either as snacks or as side dishes. The diversity of fruits allows us to have preferences. Apples among other fruits are accepted by almost everybody because of their juicy taste and crunchy feeling.
Apples come in a variety of colours, shapes and flavor. Apples are also one of the most popular fruits. They provide a range of nutrients that are beneficial in many different aspects of a person’s health. They are an exceptionally healthy fruit and there are many researched benefits to back up this fact. These benefits include;
- Apples Are Nutritious
Apples are a rich source of polyphenols which are responsible for many health benefits. One medium apple contains 95 calories, 25 grams of carbohydrates, 4 grams of fiber, 14% of your daily vitamin C need, 6% potassium and 5% vitamin K. They also contain 2-4% of your reference daily intake for manganese, copper and vitamin A, E, B1, B2 and B6. Half of the fiber in apples is contained in the skin. Many polyphenols are also present in the skin of apples. So, to get the most out of apples, eat it with the skin.
- Apples Help With Weight Loss
Apples are high in water and fiber content. These two compounds make apples very filling. Researchers believe that apples are more filling because they are less energy-dense but still deliver fiber and volume. This means that consuming apples will make you feel full longer and reduce your appetite. Some natural compounds in apples may help promote weight loss.
- Apples Are Good For Your Heart
Apples contain soluble fiber that helps reduce your blood cholesterol levels. Apples also contain polyphenols which have antioxidant effects. Most of the antioxidants are contained in the skin of apples. Apple contains a polyphenol called flavonoid epicatechin which may lower blood pressure. Other flavonoids contained in apples can help prevent heart disease by lowering blood pressure, acting as an antioxidant and reducing the oxidation rate of bad cholesterol.
- Apples Lower the Risk of Diabetes
Apple consumption has been linked to a lower risk of type 2 diabetes. Just eating a few apples per week will show a positive effect in reducing diabetes risk. The polyphenol present in apples prevents tissue damage to beta cells in your pancreas. Beta cells help to produce insulin in the body.
- Apples Help Prevent Cancer
There is a link between plant compounds in apples and a lower risk of cancer. Scientific studies have shown that the antioxidant and anti-inflammatory effects of apples may be responsible for their potential cancer-preventive effects.
- Apples Help Fight Asthma
Apples which are rich in antioxidants may help protect your lungs from oxidative damage. Apple skin contains the flavonoid quercetin, which has been shown to regulate the immune system and reduce inflammation. These two ways are the ways by which apples fight against asthma and allergic reactions.
- Apples Are Good For Bone Health
Research has shown that the antioxidant and anti-inflammatory compounds in fruits may help promote bone density and strength. Apples specifically, have been shown to affect bone health positively. Studies have shown that people who eat apples have less body calcium loss when compared to people who do not eat apples.
- Apples Help Protect Your Brain
In this case, it is apple juice that shows the benefit for age-related mental decline. Apple juice concentrate reduces harmful reactive oxygen species in the brain tissue and helps minimize mental decline. Apple juice may also help preserve acetylcholine, a neuro-transmitter that declines with age.
Low levels of acetylcholine have been linked to Alzheimer’s disease. Whole apple contains the same compounds as apple juice and it is always a healthier choice to eat apples whole.
Apples are incredibly good for your health and for the greatest benefits, it is advised to eat the whole fruit, both skin and flesh.
