Apples are not only crunchy, sweet, and delicious but they come with a lot of health benefits as they protect against serious diseases, including heart disease, cancer, diabetes. Apples are rich in flavonoids. The nutrition in apples may slightly vary between different apples but not that much.
Some varieties of apples are:
Some amazing benefits of apples are as follows:
Aid in weight loss:
Apples contain pectin fiber that lowers the body's absorption of excess dietary fats. It even keeps you full for longer, preventing you from binging on other fattening and sugar-laden foods. In the long run, it helps in weight loss.
Good to beat hunger:
It keeps you full since they have pectin, a fiber that breaks down in your gut and they can slow your digestion which helps you to feel fuller for a long time. The skin of an apple has more pectin so if you peel or take off the skin you won't get as much of the fiber or flavonoids.
Lowers the risk of type 2 diabetes:
Soluble fiber helps slow the absorption of sugar into the bloodstream and may improve blood sugar levels. A healthy diet that contains insoluble fiber can lower your chance of developing type 2 diabetes.
Helps to lower high blood pressure:
Soluble fiber dissolves in water to form a gel-like material and this soluble fiber helps to prevent cholesterol buildup in the lining of blood vessel walls. It helps to lower the incidence of atherosclerosis, a disease that occurs when plaque builds up in the arteries. It even helps to lower blood pressure levels.
Aid in digestion:
Pectin in apple, a type of fiber that acts as a prebiotic feeds the good bacteria in your gut. Your small intestine doesn't absorb fiber during digestion and it reaches your colon where it can promote the growth of good bacteria and it even turns into other helpful compounds that circulate back through your body. It can be the reason behind some of the protective effects of apples against obesity.
May support immune system:
Apples may help to boost the immune system.
An animal study, published in May 2018 in the journal Immunity, found that a diet high in dietary fiber protected mice against the flu. Whether those effects would be seen in humans is unclear until there are more studies.
Apples are rich in vitamin C and are a reason that they can boost the immune system by strengthening the epithelial barrier against pathogens and guarding against environmental oxidative stress.
Good for heart health:
Since it helps to balance cholesterol levels and blood pressure it may be good for your cardiovascular health.
An antioxidant in apple may help to fight cancer:
Scientists believe that their antioxidant and anti-inflammatory effects may be responsible for their potential cancer-preventive effects.
These are some of the health benefits of apple and hence must have heard:
“An apple a day keeps you away from many diseases.”
To know more about a healthy diet contact a diet coach or nutritionist.
Nutritionist & Diet Coach
1. Anita Sahu - Nutritionist & Diet Coach - Utopia Life Coach & DP's Cuisine Restaurant in Siliguri, West Bengal, India.