4 Surprising Health Benefits of Apples
It’s hardly surprising that apples are the most extensively consumed fruit worldwide given that there are over 7,000 different kinds available.
There is an apple for everyone, whether they prefer sweet red kinds like Red Delicious, Fuji, or Gala or tart green ones like Granny Smith — my personal favorite, which I enjoy with lime juice and a little salt when I want a salty snack.
In recipes for things like pies, pastries, muffins, jam, salads, oats, or smoothies, they are frequently utilized. They are also delicious as a snack when cut into wedges and spread with nut butter.
Apples are a particularly nutritious fruit with a wide range of benefits that have been supported by research, in addition to their culinary versatility and a wide variety of hues and flavors.
Here are 4 amazing advantages apples have for your health.
1. Apples Can Help Maintain a Strong Immune System
Who wouldn’t want a more powerful immune system as autumn approaches? Apples can be a crucial component of your immune system’s toolbox.
Animal studies in the past showed that soluble fiber helped transform pro-inflammatory immune cells into anti-inflammatory and immuno-supportive ones. A high-dietary fiber diet aided in the protection of mice against the flu, according to a different animal study that was revealed in the journal Immunity in May 2018. (However, it’s unclear if these consequences would apply to humans.)
However, there is evidence to think that apples may improve immunity, partly because they contain vitamin C, which supports the immune system. According to a recent thorough analysis, vitamin C has a variety of roles in supporting the immune system’s operation. For instance, it can provide a stronger epithelial barrier against infections and protect against environmental oxidative stress caused by radiation and pollution.
Related: The Advantages of Bananas for Health
2. Apple might aid in weight loss
Apples are full because they are high in fiber and water.
An increasing sense of fullness can aid in weight loss because it controls hunger. You might then decide to consume less energy as a result of this.
According to one study, compared to drinking apple juice or purée in the same amounts, eating whole apples prolonged feelings of satiety for up to 4 hours. This occurred because entire apples slow down the rate at which your stomach empties its contents (gastric emptying).
Additionally, studies suggest eating apples could considerably lower Body Mass Index (BMI), a measure of weight-related heart disease risk.
It’s interesting to think that apple polyphenols may potentially help prevent obesity.
3. Apples may be beneficial for your heart
Apple consumption is associated with a lower risk of heart disease. (Apples and Cardiovascular Health)
They may include soluble fiber, which could be one factor. The blood cholesterol levels can be lowered with the use of this type of fiber.
It’s also possible that they provide polyphenols as a factor. The flavonoid epicatechin is one of them that may reduce blood pressure.
High flavonoid consumption has also been related in studies to a lower risk of stroke.
Additionally, by lowering blood pressure, reducing the oxidation of LDL cholesterol, and reducing atherosclerosis, or the accumulation of plaque in your arteries, flavonoids can help prevent heart disease.
Eating fruits and vegetables with white flesh, such as apples and pears, has also been related to a lower risk of stroke in another study. The risk of stroke dropped by 9% for every 1/5 cup (25 grams) of apple slices ingested daily.
4. Apples help preventing cancer
Apple antioxidants may have protective effects against specific malignancies, such as tumors of the digestive system, breast, and lungs.
According to research conducted in test tubes, apple polyphenols may be responsible for these effects by preventing malignant cells from proliferating.
Additionally, a study conducted on women found that eating more apples was associated with a lower risk of dying from cancer.
Apples’ ability to combat cancer may also be attributed to their high fiber content.
For instance, a different test-tube study discovered that apple pectin fiber may prevent the development of malignant cells and potentially hasten their demise.
To further understand the potential relationship between apples and the prevention of cancer, however, human studies are required. For instance, it would be helpful to determine the right amounts and times to eat apples.