Everyone knows this common phrase, An apple a day keeps the doctor away. What do you think, does it really keep the doctor away? So somewhat it is right. As Apples have been linked with several benefits that could help promote long-term health.
1. Highly Nutritious
Apples are rich in important nutrients like vitamins, antioxidants, fiber, and minerals. The soluble fiber in apples encourages the prevention of cholesterol from building up on artery walls. Apples are a very good source of antioxidants like caffeic acid, epicatechin, and quercetin that prevent damage to tissues, and cells. The antioxidant property also protects from several allergens or viral infections. Apples contain potassium as well which can be beneficial for blood pressure.
2. Reduce the Risk of Diabetes
Apples are loaded with antioxidants like phloridzin and polyphenols quercetin. The anti-inflammatory properties of quercetin can help in reducing insulin resistance, this is an important risk factor for the development of diabetes. As phloridzin helps in reducing sugar absorption in the intestines, that lowers blood sugar levels and decreases the chance of developing diabetes. In a study, it was found that eating one apple per day was tied to a 30% lower risk of developing type 2 diabetes, compared with not eating any apples at all.
3. Supports Heart Health
Apples contain flavonoids, these compounds help to reduce inflammation and protect heart health. As studies show that white-fleshed fruits and vegetables like apples are connected to a lower risk of stroke. Also, the fiber contained in apples helps in reducing cholesterol levels and blood pressure both of which are risk factors for heart disease. Intake may reduce the risk of cardiovascular disease.
4. Improve Bone Health
Apple helps in improves high bone density which is major for bone health. Its antioxidant and inflammatory compounds can help in promoting bone density and strength.
5. Contains Cancer-fighting Compounds
Many studies say that eating apples regularly can prevent cancer formation. The studies also mention that there is a link between apple consumption and reduced risk of cancer like colorectal cancer, and lung cancer. Some research also said that a diet loaded with vegetables and fruits could protect against cancer of the colon, esophagus, stomach, and oral cavity. But there should be done more research related to this point.
6. Support Weight Loss
As mentioned above apples are rich in fiber. The fiber could make you feel full. As result, it decreases calorie intake and helps in weight loss. If you want to include apples in your diet for weight loss then go for yellow and green apples as it is better than red ones when it comes to weight loss. Apples are high in water content, low in glycemic index, and are negative-calorie fruit, making them perfect for weight loss.
7. Protect Against Asthma
In research, it has been found that an increased intake of apples may be connected to a lower risk of asthma. As apples contain antioxidants that are natural disease fighters and reduce inflammation. Consuming apples could help to reduce asthma in children and adults.
8. Promote Healthy Teeth
An apple can actually keep your teeth healthy. If bit a ripe apple can reduce tooth decay by cleaning the teeth and killing bacteria. This bacteria resits on a part called plaque. Apple contains an acid called malic acid, which breaks down plaque and certainly whitens tooth enamel.
9. Issues with eating an apple every single day
It is good to eat apples, but that doesn’t mean you will eat only apples every single day without including other fruits in your diet. Yes, it is true that apples are healthy for the body. But if the rest of your diet is overloaded with unhealthy foods. Then apple simply won’t do anything well. The most important fact is that excess of any one good thing can eventually turn that good thing into a bad thing.
10. How to get the most out of your apples
Whole fruit is healthier than apple juice. As juice does not have the fiber that a whole apple does. The skin of the apple has more beneficial nutrients. Peeling is also not a good idea, some fruits should not be peeled as you lose a lot of the health properties.