Apples are the most popular super fruit. They are known worldwide as a relatively cheap and readily available delicious fruit. Almost everyone on the planet has tasted it fresh or in the form of juice. Apple pies are also a pretty common dessert.
You must have heard that an apple a day can help keep the doctor away. The saying has been around for years and years, but everybody benefit from eating apples? Are there people who should stay away from this super-fruit? Here are scientifically proven facts about eating apples that everyone needs to know.
1. A Pantry of vitamins in a single fruit
Every apple contains a whole variety of vitamins. A medium sized apple has about 95 calories, four grams of vitamin C, and useful microelements, like Potassium, Magnesium, and Copper. Apples are also rich in vitamin A, E, B1, B2, and B6. They are also one of the best source of digestible iron.
2. Apples can lower the risk of type 2 diabetes
Eating an apple a day can lower your risk of type 2 diabetes by up to 23 percent. That is because they are rich in soluble fiber that helps slow the absorption of glucose into the bloodstream. Consuming a soluble fiber-rich diet help reduce the risk of insulin resistance while improving blood glucose and triglyceride levels.
The polyphenol antioxidant content of apples prevents tissue damage to the beta cells that produce insulin. It is these damages that cause the under secretion of insulin in diabetic people. Even if you eat a few apples a week, there will be similar protective effect.
3. Heart & Blood & Vessels
Apples are good for your heart. Several studies are showing that apples can help your heart in multiple ways. Their high soluble fiber content can help increase the level of good HDL cholesterol and lower the level of bad LDL cholesterol. Apples are also rich in polyphenols that have antioxidant effects. Flavonoid epicatechin, which is one of the polyphenols found in the peel of an apple, helps lower blood pressure. By lowering the levels of bad cholesterol and blood pressure, eating whole apple fruits reduces the risk of heart diseases such as atherosclerosis and coronary artery disease. People who eat apples are at a 52 percent lower risk of stroke.
4. Eating one apple a day can strengthen your brain
An apple a day can help protect and improve your brainpower. Apple juice is rich in antioxidants that help reduce harmful reactive oxygen species in the brain tissue.
Apple juice can also help preserve acetylcholine that declines with age. Lower levels of acetylcholine increase the risk of Alzheimer’s disease. There is no cure for Alzheimer’s, but adopting a healthy lifestyle and eating apples can help slow its progression.
5. Improve stomach health and digestion
The pectin content in apples acts as a prebiotic. When you eat an apple, you are also feeding the good bacteria in your gut. Good gut health means better digestion and absorption of nutrients.
Apart from feeding the good bacteria, pectin also draws water from the digestive tract to form a gel that helps slow digestion. Apples are also rich in malic acid that also aids the digestion process.
The high concentration of fiber in apples also regulates bowel movements. Eating an apple can help relieve diarrhea and constipation depending on what your body needs.
The green apples can help cure gastritis. To get this health benefits, thoroughly wash your apples, and then peel and grate them. Eat the grated apples everyday early in the morning. For better results, wait for about four hours before having your breakfast after eating grated apples.
6. Strengthen Immune system
A diet rich in soluble fiber helps convert pro-inflammatory immune cells into anti-inflammatory ones. Anti-inflammatory immune cells help lower your risk of cold and flu. Apples are among the foods that are rich in soluble fiber.
Apples are also rich in vitamin C, which is immune boosting. Recent studies are showing that vitamin C helps strengthen epithelial tissue that acts as a barrier against pathogens.
7. Bone health
Low bone density increases the risk of fractures. Eating apples can help improve your bone density and reduce the risk of fractures. Apple skin is rich in phlorizin, a flavonoid that can help reduce or stop the bone loss that is associated with menopause. Apples are also effective in strengthening bones and reducing the risk of osteoporosis and certain types of arthritis.
8. Eating apples equals losing weight
Almost half of all adult Americans are trying to lose weight. There are several things that you can do to lose weight. The healthiest option is to adopt a healthy diet and regular physical exercise. Coming up with a perfect weight loss diet is not an easy task. There are so many factors that you should consider. The best thing that you can do is to go for foods that are low in fats and calories. Apples are among the best foods that you should include in your weight loss diet. They are rich in soluble fibers and water that makes them filling. Apples also have several natural compounds that promote weight loss.
The fiber in green apples takes a long to be absorbed, making you feel full, longer. Nutritionists don’t recommend eating apples after 4 pm. That is because the body won’t have enough time to digest all the nutrients from the apple. If you eat apples past 4 pm, you are likely to experience gas formation.
9. Cancer prevention
Apples are rich in antioxidants that play a key role in cancer prevention. These antioxidants limit the growth of cancerous cells. According to the American Association for Cancer Research, eating apples can help lower pancreatic cancer risk by up to 23 percent. Several compounds of the apple skin can help stop the progress of esophageal, liver, colon, and breast cancer. Eating apples and other fruits during adolescence and young adulthood will lower your risk of developing cancer later in life.
10. Beauty and skin health
Apples are rich in pectin that helps soothe out uneven colors on the skin surface. Eating apples on a daily basis can help improve complexion, and prolong youthfulness and freshness of the skin. Apples also contain an anti-aging compound that can help reverse wrinkles and other signs of aging on your face.
You can also apply apples on your hair and face in the form of beauty masks. Putting thin slices of apples on the skin under the eyes can help you get rid of dark circles and edema.
Side effects of eating too many apples
Eating apples daily is good for you, but you need to know the limits. Despite all the beneficial properties that they have, you shouldn’t consume them without limits. They contain carbohydrates that our body processes into glucose. If you have sedentary job and an inactive life, too much apples can spike your blood sugar levels. To avoid this, you should eat not more than three medium sized apples a day.