Here are 13 powerful health benefits of apples worth knowing and why you should start adding it to your diet right away! Apples are known for their many nutritional health benefits and are classified as one of the oldest and healthiest fruits of time. Apples are extremely great for us due to their numerous healthy nutrients.
A large apple contains 110 calories, 30 grams of carbs, 227 mg of potassium, 5 grams of fiber, 16% of vitamin C, 23 grams of sugar and 80% of water.
13 Powerful Health Benefits Of Apples Worth Knowing
Apples are filled with many health benefits, many of which are in the skin. Studies show that apples contain polyphenols, are high in fiber including soluble & insoluble pectins, therefore, consuming up to 2 apples a day may help reduce, prevent or treat the following conditions;
According to WebMD, “A new study shows drinking apple juice daily may improve memory by preventing the decline of an essential neurotransmitter known as acetylcholine.”
Reduce the risk of stroke
LiveScience suggests that Apples and pears may lower the risk of stroke because they are high in dietary fiber and an antioxidant flavonoid called quercetin.
The skin of the apples contains the majority of the quercetin, as well as other beneficial antioxidants, so it’s recommended that people eat the entire apple to reap all of its benefits. Apples also boost the brain by protecting against memory loss and lowering the occurrence of strokes.
Lowers LDL Cholesterol levels
Apples. Over the last few decades, studies show that the polyphenols, an antioxidant compound found in apples and apple juice may help lower the oxidation of LDL or “bad” cholesterol levels. Apples are also a good source of soluble fiber and have roughly the same cholesterol-lowering abilities as oats.
Reduce the risk of diabetes
Apples contain soluble fiber, including pectin, which helps supply galacturonic acid that helps control blood sugar by releasing it slowly into the bloodstream. This helps diabetes patients regulate blood sugar and bowel function, while also having an anti-inflammatory effect.
Prevents breast cancer
As with all fruits and vegetables, apples are a good source of fiber. One study shows that those who ate the most dietary fiber had an 11% lower risk of being diagnosed with breast cancer compared to those who ate the least.
Lower obesity rate
A medium-sized apple contains 4 grams of fiber, Many studies show that eating foods rich in fiber can help lower your overall body weight significantly and reduce the risk of obesity. Eating fiber may slow the digestion of food and make you feel more full with fewer calories.
Prevent heart disease
Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.
Apples are high in pectin and fiber which are both very effective in getting rid of gallstones, some studies show that eating up to 5 apples per day along with a low-calorie diet will help you get rid of gallstones naturally.
Soluble fibers, such as the pectin found in apples and bananas, can actually help you recover from diarrhea, but you will need to reduce your intake of foods like garlic and onions when trying to get rid of your symptoms.
Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose. These fruits also contain high levels of water, which can help ease digestion and prevent constipation. To get the most benefit from apples and pears, eat them raw and whole, with the skin intact.
Detoxify the liver
Apples contain high levels of pectin, a chemical that helps the body cleanse and release toxins from the digestive tract. … In addition to cleansing your arteries, they help the body naturally produce glutathione, the compound that helps the liver rid itself of toxins.
Boost immune system
Antioxidant-rich apples may help protect your lungs from oxidative damage. Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation.
Side Effects Of Apples
It is generally safe to eat as many apples per day as you possibly can but make sure you stay away from the seeds because they contain a poisonous substance called cyanide. Symptoms of cyanide poisoning include the following;
- Confusion & Headaches
- Nausea & vomiting
- Difficulty breathing
- Heart attack
Facts About Apples
- The skin of the apple is where you get the most fiber.
- There are close to 7500 varieties of apples
- The apple tree takes 4-5 years to produce its first fruits.
- Apples are fat, sodium and Cholesterol free.
- An apple can be as small as a cherry or as large as a grapefruit.
- China produces 40% of global apple production.
- Over 63 million tons of apples are produced globally each year.
- For a fast plan to lose weight try the 3-day apple diet.
Now you know about the health benefits of apples, the nutritional values and the side effect along with some fun facts about apples. If you liked this post, please help us by sharing it and also follow us on Pinterest if you would like to stay updated on future posts.