Often called a “miracle food” and a “nutritional powerhouse,” an apple a day really may keep the doctor away as they are one of the healthiest foods a person can eat.
According to the U.S. Department of Agriculture, a medium-sized apple is a good source of fiber: It contains 4.4 grams of fiber, covering 16 percent of the daily value. Also, the same apple offers 8.4 milligrams of vitamin C, providing more than 9 percent of your daily value, along with small amounts of other vitamins and minerals.
Apples are high in polyphenols, which function as antioxidants, which may have numerous health benefits. Due to their varied nutrient content, they may help prevent several health conditions.
Apples come in a variety of shapes, colors, and flavors and provide a range of nutrients that can benefit many different aspects of a person’s health. An apple can be sweet or sour, and its flavor can vary depending on what type you are eating.
Apple Fruit Benefits and Side Effect
15 Incredible Health Benefits Of Apple That You May Not Have Known.
1. Help Neutralize Free radicals
Apples are rich in fiber, vitamins, and minerals, all of which benefit health. They also provide an array of antioxidants. These substances help neutralize free radicals.
Free radicals are reactive molecules that can build up as a result of natural processes and environmental pressures. If too many free radicals accumulate in the body, they can cause oxidative stress, and this can lead to cell damage.
This damage can contribute to a range of conditions, including cancer and diabetes. Apples contain a range of antioxidants, including: quercetin, catechin, phloridzin, and chlorogenic acid.
2. Apples Are a Diabetes-Friendly Fruit
Eating apples is linked to a lower risk of type 2 diabetes. This is possibly due to their polyphenol antioxidant content.
Research shows the antioxidants in apples can slow the growth of cancer cells. And they can protect the cells in your pancreas, which can lower your chances of type 2 diabetes. If you have type 2 diabetes, consider adding apples to your diet.
3. Apples May Help Prevent Cancer
Apples have several naturally occurring compounds that may help fight cancer. Observational studies have linked them to a lower risk of cancer and death from cancer.
Apples may reduce the risk of certain cancers, which researchers speculate is related to the antioxidants found in apples.
Research suggests that apples have a very high level of antioxidants, and in laboratory studies, these antioxidants have been shown to limit cancer cell growth.
A review published in October 2016 in Public Health Nutrition found that eating apples regularly is associated with a reduced risk of certain cancers, including colorectal, oral cavity, esophageal, and breast cancers.
4. Eating Apples Can Support Healthy Weight Loss
Apples may aid weight loss in several ways. They are also particularly filling due to their high fiber content. Fiber slows digestion and the rise of blood sugar, keeping you satiated and less likely to overeat.
According study, people who ate the most fiber had a significantly lower body weight. In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products.
In another study in 50 overweight women, participants who ate apples lost an average of 1 kg and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content.
Researchers think that apples are more filling because they are less energy-dense, yet still deliver fiber and volume. Furthermore, some natural compounds in them may promote weight loss.
5. Apples May Help Prevent Alzheimer’s Disease
A flavonoid found in apples, protects neurons from oxidative damage and contains other anti-Alzheimer’s disease properties, too.
6. Help Protect Your Brain
According to studies, apple juice may help prevent the decline of neurotransmitters that are involved in memory.
Apples up the acetylcholine production, which helps build a stronger communication between nerve cells and brain that further improve your memory.
7. Apples Can Support a Healthy Immune System
Apples may bolster immunity, in part because they contain immune-boosting vitamin C.
Vitamin C plays many roles in helping the immune system function, such as by strengthening the epithelial (a type of tissue) barrier against pathogens and guarding against environmental oxidative stress, such as pollution to radiation, according to research.
8. Good for Digestion
Both types of fiber (soluble and insoluble, which means it cannot be absorbed in water) are important for digestion. Apples have both types.
Soluble fiber helps slow down digestion, allowing you to feel full, and also slows the digestion of glucose, which helps control your blood sugar.
Meanwhile, insoluble fiber can help move food through your system and aid with constipation and regularity. Just be sure to eat the apple skin, which contains much of the apple’s insoluble fiber.
9. Apples May Lower High Cholesterol and Blood Pressure
Soluble fiber helps prevent cholesterol buildup in the lining of blood vessel walls. It can also help lower blood pressure levels.
A study published in February 2020 in The American Journal of Clinical Nutrition, found that eating two apples a day helped study participants lower both their LDL (“bad”) cholesterol and triglyceride levels.
10. Apples can protect your heart
Apples have been linked to a lower risk of heart disease. One reason may be that apples contain fiber, vitamin C, antioxidants, and potassium — the kind that can help lower blood pressure levels.
Fiber appears to help manage blood pressure, which may reduce the risk of cardiovascular disease. Vitamin C is an antioxidant that, alongside other antioxidants, may play a role in protecting some aspects of heart health.
Potassium helps relax the blood vessels, reducing the risk of high blood pressure and cardiovascular complications.
11. Promote Good Gut Bacteria
The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease, and type 2 diabetes.
Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut.
12. Apples can help asthma sufferers
Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma.
13. Good for Bone Health
The antioxidant and anti-inflammatory compounds in apples may promote bone health. What’s more, eating fruit may help preserve bone mass as you age.
Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength.
14. Lower the Risk of Stroke
Apples contain many nutrients that may lower the risk of stroke. One 2017 review found, for example, that people who consume the most fiber appear to have a lower risk of cardiovascular disease, coronary heart disease, and stroke.
15. Apples have a low glycemic index
Apples have a low glycemic index, which is a measure of how much blood sugar levels rise after eating. Low glycemic index foods may aid blood sugar control and weight management since they help keep your blood sugar levels balanced rather than spiking them.
Additionally, evidence suggests that a low glycemic index diet may help prevent diabetes, heart disease, and some cancers.
Side Effect of Eating Apples
Eating an apple is unlikely to trigger serious side effects in most people, but some people may need to take care.
Swallowing whole seeds is unlikely to cause harm, but chewing and swallowing a large number of apple seeds could be dangerous.
Some people may have an allergic reaction after eating apples. Anyone who experiences hives, swelling, or difficulty breathing should seek immediate medical attention.
The acidic content of apples may contribute to a buildup of plaque.