Benefits Of Apples: Why You Should Have An Apple Every Day
The benefits of apples are not just limited to your physical health but your mental well-being as well. Read complete list of benefits of adding apples to your diet in this article.
An apple a day keeps the doctor away – this is a saying that we have always grown up listening to. Though the apple is not the poor man’s fruit, it is highly recommended that you eat apples regularly because it is loaded with nutrients that are essential for a human being’s healthy living. This article could turn out to be a very long one if we start listing out all the health benefits of apples.
So, here are some of the topmost significant benefits of apple that you should know about. After reading this, we wouldn’t be surprised if you start including an apple in your daily diet.
Some Interesting Health Benefits Of Apples You Must Know
1. Nutrient-rich composition of an apple
You will understand the health benefits of an apple when you learn more about the nutrients that are present in one medium-sized apple. An apple that is around 200 grams of weight contains the following nutrients:
- Carbohydrates – Around 14%
- Fiber – Around 2%
- Potassium – Close to 6% of your daily recommended level
- Vitamin K – Close to 5% of your daily recommended level
- Vitamin C – Close to 114% of your daily recommended level
- Calories – 95
- Manganese, copper and Vitamins A, B1, B2, B6 & E – Around 2 to 4% of your daily recommended level
All these nutrients play a very important role in the overall functioning of your vital organs, immunity, mental health and so on. Therefore, the benefits of apple are not just limited to your physical health but your mental well-being as well.
2. Apples may reduce your risk to Type 2 diabetes
The beta cells in the pancreas are usually affected in the case of people with Type 2 diabetes. So what happens when you eat apples regularly? The plant compounds called polyphenols that are present in apples keep the tissues healthy in the pancreas, thereby reducing your risk to Type 2 diabetes. In a study, it was proved that people who ate an apple daily had a 28% lesser chance of being diagnosed with Type 2 Diabetes than the others who didn’t eat apples daily.
3. Benefits of apple for your heart
Eating an apple every day can be very good for your cardiac health. This is because of two important factors. Firstly, apples are rich in soluble fibers, which keep the blood cholesterol levels under control. Secondly, apples contain a powerful antioxidant named flavonoid epicatechin as one of its polyphenols. This helps in keeping your blood pressure under control. To enjoy the benefits of apples fully, you have to always eat them with the skin on.
When you eat an apple daily, you become at least 20% less prone to strokes. The antioxidants present in apples keep your blood pressure and cholesterol under control always, thereby reducing the pressure on the functioning of your heart. Though there aren’t any evidence-backed studies to prove this claim, it doesn’t hurt you to include these apples in your daily diet and see the results for yourself.
4. Apples are good for your gut health
Apples contain pectin, a prebiotic, which helps in the formation of the good bacteria inside the colon. Therefore, your body can absorb the fibers better than before during the digestion process, thereby helping you in your weight loss goals. The prebiotic fiber in apples helps in keeping your gut clean and free from indigestion problems.
Also Read: Best And Worst Foods For Digestion
5. Apples for weight management
If you are looking to shed off the extra flab, you have to focus on foods that help you feel full so that you eat less and reduce your instinct to binge on unhealthy snacks throughout the day. Apples are a great example of such foods because this fruit is rich in fiber and water.
Here’s why apples are related to weight loss:
- When you eat whole apple slices before a meal, you will feel far less hungry than your friends who drink apple juice, apple cider and the likes; you will also eat 200 calories fewer than people who didn’t eat apples before their meals
- When 50 overweight women participated in a 10-week study that required them to eat an apple daily, they found that they lost close to 2 pounds at the end of the 10th week
The high-fiber and high-water content of apples make them excellent choices that you can consider to reduce weight. If you are overweight or obese, it is high time that you make the most of this benefit of apples.
6. Reduces your risk to respiratory ailments, allergies and inflammation
One of the most important health benefits of apple is that its skin contains an effective antioxidant, a flavonoid known as quercetin. This plays a very important role in improving your immunity and reducing your risk of any kind of inflammation. Since they are rich in antioxidants, apples prevent oxidative damage that is caused to your lungs. When you eat apples regularly, you are 10% less risky to lung-inflammations and respiratory ailments such as asthma when compared to those who don’t eat apples.
7. Keeps your stomach safe from drug-damage
When you eat a lot of painkillers that form part of non-steroidal anti-inflammatory drugs, the inner lining of your stomach can get damaged due to the chemical content in them. This is where you can enjoy the benefits of apple to the maximum extent. These fruits contain two effective antioxidants, chlorogenic acid, and catechin, which help in protecting your stomach from injury caused by these drugs.
8. Great for your bones
Do you want to stay free from bone-degeneration ailments such as arthritis and osteoporosis in your old age? If yes, you need to start eating apples right away. The antioxidants, anti-inflammatory plant compounds and the other nutrients present in apples help to promote the overall strength and density of your bones. Studies have proved that people who eat apples regularly don’t lose as much bone density even in their old age as compared to those who did not eat apples frequently.
9. Helps to keep your brain on alert mode always
If you weren’t convinced with any of the benefits of apples that were mentioned above, here is a fact that will urge you to include apples in your daily diet. Apples help to keep your brain active and on alert mode always. When you eat whole apples, it helps to protect the health of the neurotransmitter known as acetylcholine in your body. When this transmitter’s health deteriorates, it leads to memory-loss related ailments such as Alzheimer’s and Dementia. So, eat apples every day to keep this neurotransmitter healthy and active even when you grow old.
10. May reduce your risk to cancer
Foods that are rich in antioxidants help to prevent cellular damage that is caused by oxidative stress. Apples are loaded with antioxidants and anti-inflammatory plant compounds. Though there aren’t any studies to prove the effect of apples on a reduced risk to cancer, it doesn’t take away any credit from this magical fruit. When you consume an apple daily, it helps to improve the immunity system of your cells and help them fight against damage from cancer-causing elements, eventually. Always eat the apples with their skin on to reduce your risk to all types of cancers, especially lung and prostate cancer (provided these are washed well, and contain no chemicals or wax coating).
Points To Note About Benefits Of Apples
- Though apples are very healthy, you have to refrain from consuming apple seeds. These seeds contain a toxic element known as cyanide.
- Apples, due to their acidic nature, shouldn’t be consumed all through the day. The best time to consume them is before a meal. Eating too many apples all day can damage your teeth extensively.
FAQ’s About Apples
- What is the best time to have an apple?
It is best to have an apple in the morning before breakfast since it is rich in dietary fibers. If apple is eaten later in the evening, the apples will stay in the stomach for a longer duration since digestion tends to slow down then. During this period, the acids in the apple build up in your stomach leading to problems later.
- Do apples contain too much sugar?
Apples do contain a fair amount of sugar. However, apple is rich in dietary fibers which would mean it takes a longer time to be digested. As it is digested slowly the sugars are also released slowly into the body and so it doesn't cause a sudden surge of blood sugar levels.
- Which type of apple is the healthiest?
All types of apples are pretty much similar in terms of nutrient content so it is almost impossible to single out one kind as the best. However, certain types are better in particular cases. For example, Pink Lady apples are the richest in flavonoids which regulate blood pressure and prevent heart disease. So Pink Lady apples are best for heart health. Similarly, Granny Smith apples are best for weight loss.
- Are green apples better than red apples?
Green apples tend to be more rich in fiber and contain comparatively less carbohydrates and sugars. On the other hand, red apples are more rich in anti-oxidants.
Apples are usually heavily sprayed with chemicals and pesticides. It is advisable to buy completely organic apples but if that is not possible remember to wash the apples properly before eating.
- Are apples good for skin?
The peel of an apple is rich in vitamins and minerals.They also contain polyphenols which is an antioxidant that protects against UV radiations and keeps the skin looking young. Apples are also rich in vitamin C which helps prevent premature ageing of the skin and also adds a glow to it.
Disclaimer – This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any dietary changes.