An Apple a Day Keeps the Doctor Away: Benefits of Apples
Since we were young, we have all heard the famous line “an apple a day keeps the doctor away.” We sometimes ignore it, but it turns out that there’s more substance to it than you might think.
Apples have been shown in studies to have significant health benefits, especially in fighting against chronic diseases, which kill hundreds of thousands of people each year. Here’s a quick rundown on how eating apple everyday will help you stay healthy.
What is An Apple?
Aside from being a well-known fruit, Apples aren’t just crunchy, soft, and filling; they’re also nutritious. They can help protect against chronic diseases like heart disease, diabetes, cancer, and more when eaten as part of a balanced diet.
Benefits of Eating Apples
Prevent Heart Diseases
Apples are high in polyphenols, which are defensive plant chemicals, and quercetin, a flavonoid. Quercetin, a flavonoid, decreases inflammation in our blood vessels, while polyphenol lowers blood pressure in the body.
Apples’ antioxidant properties help to inhibit lipid peroxidation or the oxidation of fats. It also neutralizes several fats that can cause harmful pressure in blood vessels. According to research, regular apple consumption has also been related to a lower risk of thrombotic strokes in men and women.
Furthermore, the soluble fiber in apple aids in the reduction of cholesterol levels in the body, making it a powerful defense mechanism against cardiovascular disease.
Improve Brain Functions and Memory
Apples are rich in quercetin, as mentioned above, an antioxidant plant chemical that protects your brain cells and keeps your mental juices flowing. If you want to increase your quercetin intake, eat your apples with the skins on since this is where the bulk of the quercetin is found.
Furthermore, it also improves acetylcholine levels in the brain, related to improved attention, problem-solving, and memory.
Lower The Risk of Diabetes
We all know that people with diabetes need to keep their blood sugar under control. The polyphenols in apples have been linked to a reduction in the body’s carbohydrate uptake. Polyphenols also help keep blood sugar levels in check by reducing glucose absorption in the digestive tract and stimulating the pancreas’ insulin release.
Finally, polyphenols activate insulin receptors on cells in our bodies, allowing sugar to be removed from the bloodstream faster. This pathway transports it to our cells for digestion, assisting in the management of diabetes.
Furthermore, due to their high fiber content, apples have a low glycaemic index (GI). Apples, combined with their high flavonoid content, can aid in weight loss and diabetes prevention by improving insulin sensitivity.
Apples, which contain a class of antioxidants called Anthocyanin, which is also responsible for the red, purple, and blue colors found in fruits and vegetables, have also been linked to a lower risk of type 2 diabetes, according to experts.
Enhance bone health
Eating fruits and vegetables is linked to higher bone density and better bone health. According to a study, apples, in particular, can help to reduce the amount of calcium lost from the body and thus improve bone strength.
Furthermore, apple compounds such as kaempferol, quercetin, and myricetin have been related to reducing inflammatory conditions like arthritis and gout. As a result, people with rheumatism find apples beneficial because they help in the healing process.
Aids Weight Loss
Apples are fruits that contain no fat or artificial additives and are high in fiber and water. Each crunchy bite of an apple contains fewer calories. And if you’re trying to lose weight, this is excellent news because it is high in healthy flavonoids and fibers, which can aid in burning belly fat.
They’re high in pectin fiber, which takes a long time to break down. The fibers in apples help you feel fuller for longer. When you’re full, you’re less likely to binge. So it’s self-evident that eating apples rather than, say, a bag of chips or a candy bar is a healthier food option that will result in less weight gain.
Provides Healthy Skin and Hair
Free radicals are directly linked to premature aging, wrinkles, age spots, and other age-related disorders, and the potent antioxidants in apples mitigate their harmful impact.
Apples also boost blood circulation, which helps to keep the skin looking youthful and toned. They encourage the replacement of old cells, the repair of damaged cells, and acne prevention.
If you have problems with dandruff, you can apply fresh apple juice directly to your scalp. You can also use it as a condition, but make sure to rinse it well and remove the smell from your hair.
Polyphenols, fiber, and phytosterols are all found in apples and can help lower cholesterol levels. Also, apples, like other fruits, contain nutrients that have been shown to enhance digestive health and reduce the risk of contracting some cancers.
Furthermore, it is an excellent food to include in your cholesterol-lowering diet because they are high in healthy nutrients, including cholesterol-friendly nutrients like fiber and polyphenols, and low in fat.
Cleanse your Liver
The removal of these toxins from your body is the responsibility of your liver. Many physicians are wary of fad detox diets, believing that they can do more harm than good. Fortunately, adding fruits, such as apples, to your diet is one of the best and easiest ways to help detoxify your liver.
Enhances Gut Health
Health problems such as constipation, diarrhea, irritable bowel syndrome (IBS), and other gastrointestinal problems can all be avoided by eating fiber-rich apples regularly.
As we all know, fiber often promotes the release of gastric and digestive juices, ensuring effective nutrient absorption while scraping excess cholesterol from veins and arteries, providing good heart protection, and lowering the risk of atherosclerosis.
In addition to this, pectin, a form of fiber that acts as a prebiotic, is found in apples. It specifically aids in the betterment of the bacteria that live in our large intestine. Apples encourage healthy bacteria in the stomach and improve metabolism in the digestive tract.
Boosts your Immune System
Apples are found to help with the development of a stronger immune system, lowering the risk of diseases such as the flu. It is high in soluble fiber, such as pectin, which can minimize inflammation and improve the immune system in obesity-related conditions.
Furthermore, apples are high in natural sugars. Also, apple skin has quercetin that helps improve your immune system and reduce inflammation, which you might overlook. Make sure to eat it whole, including the peel and all of the phytonutrients it contains.
Although eating apples indeed offers multiple health benefits, it is not enough. It would be best if you found a balance between eating healthy and exercise. Also, make sure you get enough sleep, drink plenty of water, and wash your hands regularly. You can produce the best results for your well-being by exercising and consuming the right foods, such as apples.