10 Incredible Health Benefits of Apples
An apple is a round, edible fruit produced by the apple tree (Malus domestica). Apple trees are cultivated worldwide and are the most widely cultivated species in the genus Malus. The tree develop in Central Asia, where its wild ancestor, Malus sieversii, is still found. Apples have been grown in Asia and Europe for thousands of years and were brought to North America by European colonists. Apples have religious and mythological significance in many cultures, including the Norse, Greek, and European Christian traditions.
10 Incredible Health Benefits of Apples
- Fiber And Gut Health
- May help with digestive diseases
- May improve mental health
- May help protect your brain
- Could help fight asthma
- May help prevent cancer
- May promote gut health
- Linked to a lower chance of diabetes
- Could be good for your heart
- May support weight loss
Fiber And Gut Health
Pectin, a type of fiber found in apples, acts as a potential prebiotic. As fiber passes through your small intestine during the digestive process, it travels to the colon and helps feed the good gut bacteria.
So go ahead, munch on those apple pieces and fuel your gut bacteria on your way to optimal health.
May help with digestive diseases
We suggest that eating fruits such as apples may help reduce your chances of developing gastroesophageal reflux disease (GERD).
Several studies have also shown that eating apples can help you digest your food better, which can be helpful with constipation.
May improve mental health
Eating fruits like apples may help your mental health, according to a 2020 systematic reviewTrusted Source .
That said, the study found that this benefit is available if you eat at least 5 servings of fruit daily, which is in line with the US Dietary Guidelines for Daily Fruit Intake recommendations.
May help protect your brain
The quercetin in apples may defend your brain from damage caused by oxidative stress.
A meta-analysis of 14 animal studies advise that quercetin may have some preventive properties against Alzheimer’s disease (AD). Still, the researchers questioned some of the study’s methodologies and agreed that more research is needed to draw conclusions.
Could help fight asthma
Antioxidant-rich apples may help reduce airway inflammation associated with allergic asthma.
The peel of apples is rich in the antioxidant quercetin, which may help regulate your immune system and reduce inflammation. Theoretically, this could make apples effective against late stages of bronchial asthma reactions.
May help prevent cancer
The antioxidants present in apples may provide beneficial effects against certain types of cancer, including cancers of the lung, breast and digestive tract.
We suggest that these effects may be attributed to apple polyphenols that inhibit cancer cell proliferation.
May promote gut health
Apples carry pectin, a type of fiber that acts as a prebiotic in your gut microbiome, and a healthy gut is often a reliable source of key to better health.
Since dietary fiber cannot be digested, the pectin remains intact in your colon, encouraging the growth of good bacteria. It specifically improves the ratio of Bacteroidetes and Firmicutes, the two main types of bacteria in your gut.
Linked to a lower chance of diabetes
Eating apples can also reduce the chances of type 2 diabetes.
A compilation of studies found that eating apples and pears decreased the risk of type 2 diabetes by 18%. Just one dose per week can reduce the risk to as little as 3%.
Could be good for your heart
Apples have been to a lower chance of heart disease. Research has found that eating 100–150 g/day of whole apples is associated with a lower likelihood of heart disease and risk factors such as high blood pressure.
May support weight loss
Apples are filling with high in fiber and water.
In one study, eating whole apples resulted in a greater increase in satiety than consuming the same amount of apple juice. This may be because whole apples reduce gastric emptying — the rate at which your stomach empties.
We also suggest that apple consumption may significantly reduce body mass index (BMI), a weight-related risk factor for cardiovascular disease.
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