A member of the Rose plant family, apples contain a diverse amount of nutrients as with other fruits belonging to this group of plants such as raspberries, plums, apricots, peaches and cherries. Thus, it is indeed true what the famous phrase “an apple a day keeps the doctor away” means, considering how nutritious and beneficial to your health an apple is.
Read along and learn more about the health benefits of apples – and find plenty of reasons to include this fruit to your daily diet.
Table of Contents
1.Regulate blood sugar
Apples contain phytonutrients that are essential in regulating your blood sugar levels. In fact, researchers have discovered that the polyphenols in an apple prevent the spike in blood sugar as these components work in various ways. For instance, quercetin, a flavonoid in apples, are effective in inhibiting alpha-glucosidase and alpha-amylase that are present during the metabolism of complex carbs into simple sugars. As a results the blood sugar has less amount of simple sugars in them. Absorption of glucose from your gastrointestinal tract is also minimized with the help of polyphenols, which lead to less amount of sugar in your blood.
2. Reduce blood fats
While this fruit is not exactly the ultimate source of fiber, it still contains a good level of dietary fiber necessary for preventing heart ailments as the blood fat level is regulated. In various research works, scientists have discovered that apple intake reduce the amount of fat in the bloodstream. This is all due to the soluble fiber content of apples, particularly the pectin or a type of polysaccharide. With the pectin content in apples, the blood fat is reduced, just like what was observed in laboratory animals during clinical studies. So, it is best to eat more apples in their whole food form to maximize your benefits from this fruit.
3. Curb appetite
It is also worth noting that apples contain fiber, which keep you satiated and full for hours. According to researchers, those who eat whole apples experience less hunger, as compared to those who drink apple juice or take applesauce. By eating a medium-sized apple at least 30 minutes before meal, your caloric intake is minimized by as much as 15 percent. Hence, you eat less without limiting the amount of nutrients you take.
4. Improve the digestive tract
This fruit has several components that fight bacteria in your digestive tract. These bacteria include the bacteriodes and clostridiales, which remain in the large intesting. With an intake of apple, bacterial changes occur in your large intestine and more fuel is added to promote balance in the level of bacteria in it.
5. Fight free radicals
Polyphenols serve as antioxidants, which help cell membrane fats from oxidating slowly. This can greatly benefit your cardiovascular system because lipid peroxidation or fat oxidation is usually the primary cause of clogged arteries or atherosclerosis, as well as several other cardiovascular ailments.
6. Boost cardiovascular health
Based on a number of studies, nutrients in apple include pectin and polyphenols. With these components, the LDL-cholesterol and overall cholesterol content in your body are reduced dramatically. Ideally, you should consume at least one piece of fresh apple daily to achieve this health benefit. By doing so, you can obtain greater protection from the occurrence of fat oxidating and the spread of fats in your bloodstream.
6. Slow down carbohydrate digestion
Apples are excellent sources of flavonoids and quercetin, which are important in inhibiting the production of enzymes that are essential in digesting carbohydrates. Once these enzymes in the body are inhibited, this can result to a reduction in the breaking down of carbohydrates into simple sugars. This means, there will be minimal load in the bloodstream that can accommodate more amounts of sugar.
7. Minimize risks of cancer
Another great benefit of apple is the reduction of cancer risks among people. In certain studies, apples have been proven to slow down the occurrence of breast and colon cancer among individuals. What’s more, there have been claims that apple intake on a regular basis can help fight lung cancer. This is based on research studies that show the natural ability of fruits and vegetables in minimizing risks of cancer, particularly when you eat more apples. While there is a need for further studies on this claim, recent results from clinical trials are quite promising and leaning toward the anti-cancer effects of this fruit.
8. Prevent asthma
Aside from the cancer-fighting components of apples, this fruit has also been linked with its effectiveness in preventing asthma. Numerous studies throughout the years offer impressive results on the decreased risks of people from developing asthma through increased apple intake. In fact, the benefit becomes even more pronounced when you consume a hefty amount of fruits and vegetables per day. This effect is due to the anti-inflammatory and antioxidant properties of apple, which help fight off several ailments including asthma.
9. Reduce chances of bone loss
If you prefer to eat more apples a day, you are giving yourself a greater chance for fighting various degenerative diseases such as neuro-related ailments, macular degeneration of eyes and even Alzheimer’s disease. However, another surprising benefit of apple is how it can help prevent bone loss in elderly people. This claim was due to the phloridizin component of apples, which is still an area of research and investigation among scientists.
10. Enhance neurological health
Apples are beneficial in ensuring a healthy neurological system. With the quercetin component in apples, cellular death is minimized, which is due to the inflammation and oxidation of neurons. Cornell University researchers have also discovered that apples can help protect your neuron cells from neurotoxicity induced by stress, and that lowers your risks of developing Alzheimer’s diseases, along with other neurodegenerative diseases.
With all these benefits of apples, it only makes perfect sense that you should consume one or more of this fruit a day. In addition to that, it would surely help to switch into a more wholesome diet by eating more fruits and vegetables that will clear up your body system and help you thrive for several years to come.