It is an extremely healthy fruit with many research-documented benefits.
With more than 7,000 different varieties to be available worldwide, it is no surprise that the apples it is the most widespread fruit in the world.
From sweet red varieties, such as Red Delicious, Fuji or Gala, to juicy green ones, such as Granny Smith, there is definitely an apple for everyone.
Commonly used in recipes such as pies, cookies, muffins, jams, salads, oatmeal or smoothies, they make a great snack on their own or spread with nut butter.
But in addition to their culinary versatility and numerous colors and flavors to choose from, apples are an extremely healthy fruit with many research-backed benefits.
Here are eight impressive health benefits of apples, or 8 reasons why you should add apples to your menu.
1. Nutritional value
Apples are considered a high-nutrient fruit, meaning they provide a lot of nutrients per serving. A medium 200 gram apple offers the following nutrients:
Calories: 104
Carbohydrates: 28 grams
Fiber: 5 grams
Vitamin C: 10% of the Daily Value (DV)
Copper: 6% of DV
Potassium: 5% of the DV
Vitamin K: 4% of the DV
The same serving also provides 2-5% of the DV for vitamins E, B1 and B6. Vitamin E serves as a fat-soluble antioxidant, vitamin B1 – also known as thiamine – is essential for growth and vitamin B6 is essential for protein metabolism.
Apples are also a rich source of polyphenols, an important group of antioxidants, a family of compounds that protect cells from oxidative stress.
Tip: To get the most out of apples, eat them with their skin on, as it contains half of the fiber and most of the polyphenols.
2. Weight loss
Apples are high in fiber and water, which makes them filling. The increased feeling of fullness they cause works as a weight loss strategy as it helps manage appetite. This, in turn, can lead to a reduction in daily energy intake and thus to negative energy balance and weight loss.
It is equally interesting that apple polyphenols may also exhibit anti-obesity activity.
3. Cardioprotective action
Apples have been linked to a lower risk of heart disease. One reason may be that they contain soluble fiber. This type of fiber can help lower blood cholesterol levels.
Another reason may be their polyphenol content. Some of these, specifically the flavonoid epicatechin, may lower blood pressure. Studies have also linked a high intake of flavonoids to a lower risk of stroke. In addition, flavonoids can help prevent heart disease by reducing blood pressure, LDL cholesterol oxidation, and atherosclerosis, the build-up of atherosclerotic plaque.
4. Reducing the risk of diabetes
Apple consumption is being studied to reduce the risk of developing type 2 diabetes. The high content of polyphenols in apples could explain this beneficial effect.
5. Gut health
Apples contain pectin, a type of fiber that acts as a prebiotic. This means that it “nourishes” the gut microbiome, i.e. the good bacteria in the gut. Because the gut microbiota is involved in many functions related to both health and disease, its role in our overall well-being is large. And as numerous studies have shown time and time again, a healthy gut is often the key to better health.
Since dietary fiber cannot be digested, pectin reaches the large intestine intact, promoting the growth of good bacteria.
New research suggests that by bringing about beneficial changes in the gut microbiota, apples may, among other things, help protect against chronic diseases such as obesity, type 2 diabetes, heart disease and cancer.
6. Prevention of cancer
Antioxidants in apples may offer beneficial effects against certain types of cancer, including lung, breast, and digestive tract cancers.
The fiber content of apples may also contribute to their anti-cancer properties.
7. Fighting asthma
Antioxidant-rich apples may help protect the lungs from oxidative damage.
Excess harmful molecules, called free radicals, can cause oxidative damage. This, in turn, can lead to inflammatory and allergic reactions in the body.
The skin of apples is rich in the antioxidant quercetin, which may promote immune system regulation and reduce inflammation. In theory, this could make apples effective against the late phases of asthmatic reactions.
Similarly, other compounds found in apples, including proanthocyanidins, may reduce or prevent the airway inflammation of allergic asthma.
8. Brain protection
Quercetin in apples may protect the brain from damage caused by oxidative stress.
In addition, quercetin may be able to prevent stress-related neural damage by modulating markers of oxidative and inflammatory stress.
After all, why should we eat apples?
Apples are an incredibly nutritious fruit that offers multiple health benefits.
They are rich in fiber and antioxidants, and their consumption is associated with a lower risk of many chronic diseases, including diabetes, heart disease and cancer.
Apples can also promote weight loss and improve gut and brain health.
Although more research is still needed to understand how apples affect human health, no one can deny that they are a delicious, affordable, and easily accessible fruit that can be easily consumed, whether as a snack or in recipes. your choices.
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With a wealth of experience honed over 4+ years in journalism, I bring a seasoned voice to the world of news. Currently, I work as a freelance writer and editor, always seeking new opportunities to tell compelling stories in the field of world news.
