Is it important to eat an apple every day? At least the adage ‘an apple a day keeps the doctor away’ suggests so.
In this write-up, we will be discussing what makes this saying one of the best health advices running through generations.
Yes, you have guessed it right; the article would educate you about various miraculous health benefits of eating apples.
Read on to know more…
- 1 Apple Nutrition Facts
- 2 Incredible Health Benefits of Eating Apples Daily
- 2.1 1) Apples Aid Weight Loss
- 2.2 2) The Fruit Will Make Your Heart Healthier
- 2.3 3) You Will Be at Lower Risk of Having Diabetes
- 2.4 4) Apples Possesses Prebiotic Properties
- 2.5 5) Apple Might Prevent Cancer
- 2.6 6) Apple Can Help You in Fighting Asthma
- 2.7 7) Your Bones Will Become Stronger
- 2.8 8) Provide Protection Against NSAID-induced Stomach Injuries
Apple Nutrition Facts
A medium sized apple, which is 3 inches in diameter and weighs around 182 g, would offer you the following:
- 95 calories
- 25 g carbohydrate
- 4 g fiber
- 14% of your reference daily intake for vitamin C
- 6% of your reference daily intake for potassium
- 5% of your reference daily intake for vitamin K
- 2 to 4% of your reference daily intake for copper, manganese, and vitamins A, B1, B2, B6, and E
Other than the above nutrients, the fruit also contains high quantity of polyphenols.
If you want to enjoy maximum benefits of eating apples, you should not peel the fruit’s skin. That’s because, a large portion of the fruit’s fiber and polyphenol content resides in its skin.
Incredible Health Benefits of Eating Apples Daily
1) Apples Aid Weight Loss
The water and fiber content of apple is extremely high. That’s the reason why the fruit can keep us full for a long time.
During a study, some participants were asked to eat apple slices prior to a meal, while others were given a pre-meal dose of apple juice, applesauce, or nothing.
It was found that individuals consuming apple slices before their meal ate 200 calories less on average compared to people who had other apple products or nothing.
This eventually helped people in the first group to lose weight.
According to researchers, apples are so filling because they contain less energy but are filled with fiber.
2) The Fruit Will Make Your Heart Healthier
Apples are rich sources of soluble fiber, which are components known to reduce the levels of bad cholesterol (LDL). With low levels of LDL, you will automatically become less susceptible to cardiac disorders.
The polyphenols present in the fruit, on the other hand, offer highly powerful antioxidant effects.
One example of beneficial polyphenol found in apples is flavonoid epicatechin. A recent research revealed that regular consumption of flavonoids can reduce our chances of having a stroke by almost 20%.
3) You Will Be at Lower Risk of Having Diabetes
A large number of studies have confirmed that eating apples regularly can make you less vulnerable to diabetes.
During one such study, researchers found that individuals eating one apple every day had 28% less risk of having type 2 diabetes than those not eating the fruit.
What’s more, the chances of getting diabetes were significantly lower even in participants eating just 2 to 3 apples every week.
According to experts, apples manage to prevent onset of diabetes primarily due to the polyphenols present in them.
The beta cells of our pancreas are responsible for producing insulin, the hormone regulating our blood sugar levels. Most of us get diabetes when these beta cells stop functioning properly.
Polyphenols work by preventing tissue damage in the beta cells of the pancreas and therefore stop onset of diabetes successfully.
4) Apples Possesses Prebiotic Properties
Apples are rich in a pectin fiber, which is a component known for boasting prebiotic properties. This means, eating apples will allow you to feed the good gut bacteria you have in your body.
Our small intestine never absorbs the fiber we consume during the process of digestion. This undigested fiber travels to our colon and promotes production of good gut bacteria.
For those who don’t know, the good gut bacteria boost our digestive health and improve our bowel movement.
5) Apple Might Prevent Cancer
Certain plant compounds present in apple can reduce our chances of develop cancer. This has been proved by several studies conducted during the past decade.
Other than that, a study with female participants showed that regular consumption of apples can reduce one’s chances of dying from cancer.
Researchers and medical practitioners believe that the anti-inflammatory and antioxidant properties of the fruit are responsible for its anticancer effects.
6) Apple Can Help You in Fighting Asthma
The antioxidants present in the fruit can prevent oxidative damage of your lungs. This ability of apples was proved through a large study.
The said study had over 68,000 women as participants.
At the end of the study, researchers found that women consuming maximum number of apples had minimum chances of having asthma.
The participants, who ate around 15% of a big apple every day, experienced a 10% reduction in their chances of getting the condition.
Quercetin, a flavonoid present in apple skin, is one of the main reasons behind the fruit’s ability to fight asthma.
This flavonoid works by reducing inflammation and strengthening our immune system.
7) Your Bones Will Become Stronger
Apple can increase your bone density significantly. For those who don’t know, our bone density is the main marker of our bone health.
According to experts, the anti-inflammatory agents and antioxidants found in the fruit provide it with the ability to boost bone density.
For best results, you should consume one large apple with its skin on every day.
8) Provide Protection Against NSAID-induced Stomach Injuries
NSAIDs or non-steroidal anti-inflammatory drugs are painkillers that often result in injury of the stomach lining.
If you consume apples simultaneously with this medicinal drug, you will not develop any injury in your stomach.
The two plant compounds responsible for this protective effect of the fruit are catechin and chlorogenic acid.
A healthy person who consumes 2000 calories everyday should take two cups of the fruit every day.
You can use the Apple fruit to prepare a number of delicious items including cake, pies, smoothies, and sorbets, we would advise you to consume raw apple.
Ideally, you should take two cups of raw apple with the skin on along with your breakfast.
If you are too full, have the apple as a snack between your lunch and breakfast.
Do this for the rest of your life and you will definitely need to visit your doctor only on rare occasions.
In brief, these are all some of the major health benefits of eating Apples daily.