Eating fruits like apples is both beneficial and satisfying to your body. Multiple research studies evidence that apples benefit your body to a greater extent because of the ability to fight multiple chronic diseases that continue to kill every year.
You will never go wrong if you include them in your diets. So, what happens when you eat apples on a routine basis? Have a look at the non-exhaustive list below to know the benefits of eating an apple a day.
Apples Help Prevent Hypertension
Several underlying conditions are associated with high blood pressure. They include lifestyle, stress, overweight, among others. There is irresistible proof that a considerate percentage of cardiovascular diseases, which for many years have been on the rise, results due to poor diet. Apples, can solve this and reduce the risk.
Let me explain. Apples contain many vitamins and minerals, among them being potassium. Potassium plays a key role in controlling blood pressure. With blood regulation, the chances of stroke will reduce.
Helps in Reducing your Cholesterol Levels
Eating a medium apple gives you more fiber than many portions of cereal. This explains why people struggling with bad cholesterol levels have for quite some time, preferred apples to any other fruit. The reason is simple; apples are highly packed with pectin, which is a soluble fiber.
Pectin helps reduce the level of bad cholesterol in the body by reducing the oxidation of LDL (Low-Density Lipoproteins). Oxidation leads to usage and continuously built up of the bad cholesterol; however, with adequate pectin in the body, there are low chances of heart disease and atherosclerosis.
Protects the heart
Apples protect your heart in several ways. They contain fiber and polyphenols that help in the reduction of cholesterol levels in your blood. Remember that your blood is pumped well when there is no strain in the blood vessels. The oxidation ability of soluble fiber and polyphenols moderates the pressure.
They act on accumulated LDL cholesterol. A study published in a highly respected Journal of Nutrition shows that high intake of flavonoid epicatechin, a polyphenol, reduces stroke by 20%, and this is good for your health.
Fighting Cancer
People are struggling around with many forms of cancer. Apples play a role in prevention, fighting, and suppression of replicating cells. Whether it is colon, liver, breast, esophageal, stomach or multidrug resistance cancer, extracts from apples have shown success in suppressing and preventing the growth of malignant cells.
According to new research, the natural fiber in the apple will help in preventing colon cancer. The moment it ferments in the colon, chemicals are produced to help curb any form of replication that might occur.
Protects your Brain
Large studies ever done about the brain suggest that plant-based diet helps protect your brain. In one of the research, when compared to fatty and processed foods, people who had consumed much of vegetables, peaches, pears, and apples, had a stable and productive mind with no signs of dementia.
Apples contain quercetin, a very strong antioxidant that prevents the human brain from degeneration. With such ability, the apple helps to starve off the Alzheimer disease. Besides, the flavonoids present have strong neuroprotective capabilities.
Apples Protect your Stomach
Some foods and drugs will injure your stomach, and this might have a bad long term effect. If you have used nonsteroidal anti-inflammatory drugs, then you understand this better. A study shows that extracts from apple help prevent injury from NSAIDs.
Also, in the stomach, apples inhibit the growth of Helicobacter Pylori. This bacteria is the causative agent for ulcers, which so high extremes and complications, it leads to peptic and gastric cancer. Antioxidant, anti-inflammatory and preventive abilities help in fighting cancer.
Reduces the risks of Diabetes
Do you know that eating an apple a day reduces the risk of type 2 diabetes by 28%? This is in comparison to those who do not take an apple as part of their diet. Fruit fibers in apples, grapes, and blackberries contribute a lot in stabilizing the blood sugar.
Stability is realized due to flavonoids and polyphenols. Flavonoids are antioxidants. Polyphenols prevent the tissue damage of the beta cells in the pancreas. Damage of beta cells risks you to type 2 diabetes because of no insulin.
Helps Reduce Weight
If you are out there struggling with weight, here are some good news for you. A medium apple is enough to give you 100 calories. That alone is evidence that you can easily lose weight if you eat them often. From people experience and studies performed previously, eating a whole apple as it gives you more calories than when in sauce or juice form.
Compounds in apples help lower the risk of excessive weight gain. Eating before or together with the meals helps to feed your gut with healthy bacteria. These bacteria prevent weight gain, keeping you away from obesity-related complications.
Apples Have Multiple Nutrients
Your body requires nutrients to maintain a healthy status and to develop appropriately. However, the number of minerals and vitamins obtained depend on how you eat your apple. To get maximum nutrients, do not peel the skin. It has some levels of fiber and polyphenols as indicated in the Food Composition Databases.
A single apple has all that you need, i.e. carbs, fiber, vitamin C, vitamin K, and potassium. All these are at different levels. It also gives 95 – 100 calories. Both macro and micronutrients are present, and this is very beneficial to your body.
Promotes Your Gut Health
Destroying your gut means that you expose it to bad substances that might harm you, and you do not want that. Apples have pectin, which is a fiber and acts as a prebiotic to feed the gut bacteria. Feeding promotes the proliferation of good bacteria.
These bacteria are not absorbed in the small intestine and instead goes to the colon. An article published in PubMed, a database in the National Institute of Health shows that the good bacteria convert to some beneficial compounds that later on circulate in your body.
Apples Give Your Bones Strength
Do you want to build healthy bones? Consuming fruits and dietary phytochemicals is the way to go. Whether in raw or dried form, the bioactive compounds have a lot of effects on the bone. Through consumption, especially apples, you are likely to gain 6mg of calcium.
An Abstract in NCBI evidence that phytochemicals have a significant impact on bone protection, Anti-oxidants rich apples help keep your body away from diseases such as osteoporosis, which is characterized by bone loss and deterioration.
Boosts your Hair Growth
Everyone desires long, healthy, and lustrous locks. Due to the plethora of vitamins and minerals, apples enhance the growth of human hair and other numerous benefits. Among the many fruits, apples are among the hair boosters. Biotin and vitamin C are both useful for hair and nail growth.
Research proof that biotin does not only boost hair growth but also infuse strength and thickness. Procyanidin B-2 also boosts growth and thickening. Also, vitamin C is a raw material for collagen that gives the skin its waterproof capability.
Grab your apple today and enjoy the benefits explained above. Who knows, it might be a solution to a hidden problem that your body is experiencing. Whether it is fresh from the grocery, in juice form or an apple sauce, feel free to enjoy your apple. The benefits are immense, and you do not want to miss them. Remember, an apple every day will keep your doctor away.