APPLES: 8 IMPRESSIVE BENEFITS OF CONSUMING THEM

The apple season is here and there are plenty of good reasons to fill your basket.

Apples not only taste delicious on their own or when added to dishes, but they are also packed with health benefits. “Apples have been linked to numerous health benefits, including improving gut health and reducing the risk of stroke, high blood pressure, diabetes, heart disease, obesity, and certain types of cancer,” says Jessica Levinson, a culinary nutrition expert in Westchester, New York.

According to the U.S. Department of Agriculture, a medium-sized apple is a good source of dietary fiber, containing 4.8 grams of the nutrient. That same apple is also a good source of vitamin C, providing 9.2 milligrams, along with small amounts of other vitamins and minerals.

The phrase “an apple a day keeps the doctor away” might hold more truth than you think.

? 8 Impressive Health Benefits of Apples

1.Apples May Lower High Cholesterol and Blood Pressure.Enjoying a juicy apple could help you maintain your health.

“Studies have linked apple consumption with a reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of soluble fibers found in apples,” says Anzlovar.

According to the University of Illinois, soluble fibers help prevent cholesterol buildup on the walls of blood vessels, reducing the occurrence of atherosclerosis (restricted blood flow in the arteries due to plaque buildup) and heart disease.

Apples may also help reduce blood pressure levels. A previous review found that higher intake of soluble fiber was associated with a reduced risk of cardiovascular diseases.

Previous research shows that regular apple (or pear) consumption is linked to a 52% lower risk of stroke. Furthermore, a study published in February 2020 in The American Journal of Clinical Nutrition found that consuming two apples a day helped study participants reduce LDL (“bad”) cholesterol and triglyceride levels.

2.Consuming Fiber-Rich Foods, Including Apples, May Aid Digestion.

You've probably heard that fiber is good for digestion—and it's true! According to the Harvard T.H. Chan School of Public Health, both types of fiber (soluble and insoluble, meaning it can't be absorbed in water) are important for digestion. And you're in luck—apples contain both types, according to the University of Illinois.

Soluble fibers slow digestion, helping you feel full longer, and also slow glucose digestion, which helps manage your blood sugar levels.

Meanwhile, insoluble fibers help move food through your system and assist with constipation and regularity, according to Harvard.

Make sure to eat the apple’s skin, as it contains much of its insoluble fiber, according to the University of Illinois.

3.Apples Can Support a Healthy Immune System

Who doesn't want a stronger immune system? Apples can be an important tool in supporting your immune health.
According to earlier animal research, a diet rich in soluble fibers helped convert pro-inflammatory immune cells into anti-inflammatory ones, supporting the immune system.

Another animal study, published in May 2018 in Immunity, found that a fiber-rich diet helped protect mice from the flu. (It is unclear if these effects would translate to humans, however.)

4.Apples Are Diabetes-Friendly

If you have Type 2 diabetes, consider adding apples to your diet. Sure, they’re fruit, but there’s a common misconception that people with diabetes cannot eat fruit.
In this case, the soluble fibers in apples can help slow the absorption of sugar into the bloodstream and may improve blood sugar levels, according to the Mayo Clinic.

Additionally, according to Mayo, a healthy diet that includes insoluble fiber may initially reduce the chances of developing Type 2 diabetes.

5.The Antioxidants in Apples May Help Prevent Cancer

While there’s no surefire way to prevent cancer, apples might help fight these diseases. Apples may reduce the risk of certain types of cancer, which researchers suspect is linked to the antioxidants found in apples.

Previous research shows that apples are high in antioxidants, which have been shown to limit the growth of cancer cells.

6.Apple Consumption Can Support Weight Loss

A diet rich in fruits (and vegetables) can help you maintain a healthy weight—or lose weight—according to the Centers for Disease Control and Prevention (CDC).
Because apples are full of dietary fiber, they rank high on this list. Fiber slows digestion and the rise in blood sugar, keeping you fuller longer and less likely to overeat.

According to a study in The Lancet, individuals who ate the most fiber had significantly lower body weight. Previous research shows that overweight women who ate three apples a day lost 1-22 pounds after 12 weeks.

With only 95 calories in a medium-sized apple, this fruit is one you’ll want to have on hand when the sweet cravings hit.

7.Apples May Help Prevent Alzheimer's Disease

Time to start eating more apples and other foods rich in flavonoids, such as berries and tea. Research published in August 2020 in The American Journal of Clinical Nutrition found that adults aged 50 and older who included even a small amount of flavonoid-rich foods like berries, apples, and tea in their diet were 2 to 4 times less likely to develop Alzheimer’s disease and related forms of dementia over a 20-year period compared to individuals who consumed more flavonoid-rich foods.

8.Apples May Help Keep Your Gut Healthy.Gut health is a seriously trendy topic these days, and it turns out eating apples could be one way to show your digestive system some love.

Apples contain a type of starch called pectin, which is a prebiotic. Prebiotics are important because they help fuel the “good” bacteria in your gut, according to the Cleveland Clinic.

They also enhance immune function, stimulate hormone production, and help your body absorb certain minerals (such as calcium and phosphorus), among other benefits.