10 Amazing Health Benefits of Apples

Apples have been associated with the prevention of heart disease. Research has indicated that a lower chance of heart disease was observed in individuals who consumed 100-150g/d of apples.

This is the result of soluble fiber found in apples, which helps reduce blood pressure, eventually promoting a healthy heart. Elements like polyphenols and flavonoids are found in apples that indicate a lower chance of stroke. 

These chemicals are mostly found in apple peels; thus, it is advised to consume apples with their peels. The pectin fiber helps to reduce free radicals in the blood vessels and also exhibits cholesterol-lowering effects.

The fiber content in apples supports weight management. The fiber results in slow digestion, causing one to feel full more a longer time. There have been research indicating that apples reduce BMI in many, which further reduces the chances of heart disease.

The polyphenols found in apples also have anti-obesity effects. So, it is wise to carry a medium-sized apple for a sweet snack for the day.

Some studies have indicated the correlation of apple consumption with a lower risk of Type 2 diabetes. Just one serving of apple could result in a 3% less risk of the condition.

The flavonoids found in apples have protective action against cells in the pancreas, which are essential for blood sugar regulation. The studies have indicated a relationship between the consumption of apples and the lower risk; however, it has not been associated with a specific chemical found in the fruit.

Pectin found in apples serves as a prebiotic for gut microbiota. The bacteria ferment the pectin to short fatty-chain acids, which protect against chronic gut diseases.

It also promotes the growth of good bacteria in the gut, which is essential for digestion as well as enzymatic glands present in the stomach. A healthy gut is essential for overall well-being.

The phytochemicals and flavonoids found in apples prevent free-radical production in the body. This reduces the risk of cancer as these are the precursors to cancerous cells.

These chemicals have also indicated a role in the prevention of new cancer cells from forming and the spread of existing cells. These studies were performed on animals and cells and the result from human-testing had mixed results.

The fiber found in apples is known to convert pro-inflammatory cells into anti-inflammatory cells and promote immune-supporting cells in the system. 

There is reason to believe the immune-promoting effects of the fruit as they contain high amounts of Vitamin C. The regular intake of vitamin C promotes the barrier against harmful bacteria and viruses on tissues.

A higher intake of fruits and vegetables has indicated direct effects on reducing anxiety and mood changes. However, it is recommended that one take five portions of these fruits and vegetables to observe the effects.

Fruits like apples have a positive effect on the overall psychological well-being of a person and many doctors recommend the consumption of fresh apples to maintain your overall health.

Reducing oxidative stress in the brain is the key to many brain-related diseases. Quercetin found in apples has shown a significant reduction of oxidative stress.

A research in 2020 found that people who consumed flavonoid-rich foods like apples were 2-4 times less likely to develop Alzheimer's. Further research is required to observe the exact effects of these chemicals on the neurons.

Apple aids in digestion due to its high fiber content and natural enzymes. One medium-sized apple contains about 4 grams of dietary fiber, which is approximately 16% of the recommended daily intake.

This fiber plays a crucial role in promoting healthy digestion by adding bulk to the stool and preventing constipation. The soluble fiber found in apples, known as pectin, forms a gel-like substance in the intestines.

This gel helps to soften the stool, making it easier to pass through the digestive tract. Apples also contain natural enzymes, such as amylase and pectinase, which assist in the breakdown of carbohydrates and fiber.

Asthma is a chronic respiratory condition characterized by inflammation and narrowing of the airways, leading to breathing difficulties. While apples alone cannot cure asthma, they can contribute to managing and reducing symptoms.

Apples are rich in antioxidants, particularly flavonoids, which have been linked to lower rates of asthma. These compounds have anti-inflammatory properties, which can help reduce the inflammation and constriction of the airways associated with asthma attacks.

Additionally, apples contain a high amount of vitamin C, which is known to have a protective effect against respiratory conditions.

A single raw and unpeeled medium-sized apple contains the following nutritional facts:

• Calories: 94.6
• Water: 156 grams
• Protein: 0.43 grams
• Carbs: 25.1 grams
• Sugar: 18.9 grams
• Fiber: 4.37 grams
• Fat: 0.3 grams