5 Impressive Health Benefits of Apples

This article will briefly explain the benefits of apples.

Apples are the most popular fruits, containing dietary fiber, antioxidants, minerals and other range of nutrients.

They are nutritious, delicious and can help keep the doctor away.

Apples provide a range of essential nutrients that can benefit many different aspects of an individual’s health.

For example, apples can help lower obesity, diabetes, cancer, heart disease and several other health conditions.

Health Benefits of Apples

 There are various varieties of apples and different ways of eating them.

You can consume them raw, chopped in salads, used in pastries, cakes, chutneys and curries, added to smoothies, part of the pie and dried in slices.

Health Benefits of Apples:

Here I listed the five fantastic health benefits of apples.

1. Highly nutritious :

One medium apple (182 grams) contain approximately :

Calories : 95

Fat : 0 gram

Fiber : 3.9 gram

Carbohydrate: 25g

Sugar : 19g

Protein: 0.9g

Vitamin C : 14% of the RDI

Vitamin k : 5% of the RDI

Besides, this same serving of apple offer 2 – 4% of the RDI for copper, potassium, manganese and Vitamins – A, E, B2 and B6.

Additionally, apples are a great source of Phytochemicals such as anthocyanin, quercetin, chlorogenic acid and catechin, which can have numerous health benefits.

2. Good for heart health :

Apple carries some nutrients like potassium, antioxidants, dietary fiber and Vitamin C. A medium-sized apple offers:

4% of an individual’s daily potassium needs.

14 – 20% of an individual’s daily fiber needs

10 – 12% of an individual’s daily potassium needs

Multiple studies show that high fiber content in apple help lower bad LDL cholesterol and increase good HDL cholesterol.

Research shows that consuming apples on a regular basis was associated with a 51 % lower stroke risk.

3. Help in weight loss:

Apples are high in water and fiber – two essential nutrients that keep you full.

Fibre helps keep you satiated and prevents you from binging on sugar-laden and junk foods.

Research shows that obese people who consume three apples a day lost 2.7 pounds (1.22 kg) after 11 weeks.

4. Lower the risk of diabetes:

People with diabetes should add apples to their diet. Sure, they are also fruit, but there is a misconception that people who have diabetes can’t eat fruits.

Research suggests that the soluble fiber in apples can help slow down sugar absorption into the bloodstream and improve blood sugar levels.

Polyphenols in apples can prevent diabetes by protecting beta cells of your pancreas from glucose toxicity, slowing down starch digestion and reducing inflammation.

5. Boost brainpower:

A study proves that apples can increase the power of the brain. Besides, apples increase the production of acetylcholine, which help build communication between brain and nerve cells that further improve your mental performance and reduce the risk of developing Alzheimer’s.

A review published in the journal Biomolecules found that apples contain anti – Alzheimer’s properties, and quercetin found in this fruit protects neurons from oxidative damage.

6. Improve your digestion:

Apple contains both fibre types, including soluble or insoluble fiber , which are beneficial for your digestion.

Pectin, a type of soluble fiber, help to slow digestion and push stool through your intestines. In addition, insoluble fiber aid with constipation and regularity.

Just be sure to eat the whole fruit as the apple skin contain a significant amount of insoluble fiber.

Conclusion:

Apple is highly nutritious and provides numerous health benefits. There are various varieties of apples and different ways of eating them.

You can consume them raw, chopped in salads, used in pastries, cakes, chutneys and curries, added to smoothies, part of the pie and dried in slices.

Experts give credit to apples for helping your brain, gut health, heart, immune system, weight loss, etc.

You should eat the peels of the apples because they contain essential nutrients such as fiber, antioxidants, vitamins and minerals.

Nowadays, supermarkets coat the apples with different chemicals to give them a shine. Thus, be sure to wash the apple thoroughly before consuming it.

Author Bio:

I am Prativa Sinha, blogger at fitnesshups.I am a northeastern girl born in Silchar (Assam) and living in Agartala Assam.I just love doing yoga, meditation and exercises everyday. I provide health, fitness and nutrition related information in my blog. I believe we are able to acheive anything in life when we’re well nourished and consuming healthy meals has been linked to healthy body and better memory or alertness.

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