Benefits of Apple for Healthy Life

Fight Asthma

Antioxidant-rich apples may help protect your lungs from oxidative damage.
A large study of over 68,000 women found that those who ate the most apples had the lowest risks of asthma. Eating about 15% of a large apple per day was linked to a 10% lower risk of asthma

Apple skin contains a flavonoid called quercetin, which can help regulate the immune system and reduce inflammation. These are two ways in which it affects asthma and allergic reactions

Good for Bone Health

Eating fruit is linked to higher bone density, which is a marker of bone health.

Researchers think the antioxidant and anti-inflammatory compounds in fruit help promote bone density and strength.

Some studies show that apples, specifically, may positively affect bone health

In one study, women ate a meal that either included fresh apples, peeled apples, applesauce or no apple products. Those who ate apples lost less calcium from their bodies than the control group

Protect Your Brain in Old Age

Most research focuses on apple peel and flesh.

However, apple juice may potentially have benefits for age-related mental decline.

In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline

Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to Alzheimer’s disease

Researchers who fed elderly rats whole apples found that a marker of the rats’ memory was restored to the level of younger rats

That being said, whole apples contain all the same compounds as apple juice. It is always a healthier choice to eat your fruit whole.

Lower Risk of Diabetes

Several studies have linked eating apples to a lower risk of type 2 diabetes

In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples a week had a similarly protective effect

It’s possible that the polyphenols in apples help prevent tissue damage to beta cells in the pancreas. Beta cells produce insulin in the body and are often damaged in people with type 2 diabetes.

Help Prevent Cancer

Several studies have shown a link between eating apples and a lower risk of cancer.

More specifically, test-tube studies have explored the ways in which the plant compounds in them can combat cancer

One study in women reported that eating apples was linked to lower rates of death from cancer

They may lower cancer risk in several ways, including with antioxidant and anti-inflammatory effects

Apples May Be Good for Your Heart

Apples have been linked to a lower risk of heart disease

One reason may be that apples contain soluble fiber, which is the kind that can help lower your blood cholesterol levels.

They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.

One of these polyphenols is a flavonoid called epicatechin, which may lower blood pressure.

An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke

Flavonoids can help prevent heart disease by lowering blood pressure, reducing LDL oxidation and acting as antioxidants

Another study compared the effects of eating an apple a day to taking statins, which are a class of drugs known to lower cholesterol. It estimated that apples would be almost as effective at reducing death from heart disease as statins

However, this was not a controlled trial, so take the findings with a grain of salt.

Apples Are Nutritious

A medium apple is equal to 1.5 cups of fruit.

Two cups of fruit daily are recommended on a 2,000-calorie diet.

Below are some nutrition facts for a medium apple:

Calories: 95.

Carbs: 25 grams.

Fiber: 4 grams.

Vitamin C: 14% of the RDI.

Potassium: 6% of the RDI.

Vitamin K: 5% of the RDI.

Manganese, copper and vitamins A, E, B1, B2 and B6: Under 4% of the RDI.

Apples May Be Good for Weight Loss

Apples are high in fiber and water — two qualities that make them filling.

In one study, participants who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice or no apple products.

In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t

In another study, 50 overweight women added either apples or oat cookies to their diets for 10 weeks. Each item had a similar calorie and fiber content. Those who ate apples lost an average of 2 lbs and ate fewer calories overall

source : healthline.com

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