Apples are in their prime right now. And whether you want yours caramelized, baked, or raw, there are numerous research-backed benefits that place this favorite fruit at the top of its nutritional category. In fact, an apple a day may keep the doctor away. It's certainly worth a go.
Here are eight ways apples can help you live a healthier life:
1. Nutrients: A normal 95-calorie apple contains four grams of fiber, 14 percent of the recommended daily intake of vitamin C (RDI), 6% of the RDI for potassium, and 5% of the RDI for vitamin K, according to Health line. Polyphenols are present, which aid in blood pressure regulation. To receive the maximum health benefits, leave the skin alone.
2. Weight loss: Studies have shown that those who ate apple slices before meals lost more weight than those in the control group. Because the fiber in apples makes you feel full, longer
3. Cardiovascular health: The soluble fiber in apples is linked to lowering blood cholesterol levels, Health line says, and the flavonoids in this fruit can reduce the risk of stroke. One study found that eating an apple every day reduced the risk of dying from heart disease in addition to statins.
4. Diabetes: According to Harvard T.H. Chan School of Public Health, The antioxidant effects of flavonoids found in apples can prevent damage to pancreatic cells, the organ responsible for secreting insulin in response to excess sugar in the blood. The Women's Health Study followed 38,000 women over a nine-year period and found that those who ate one or more apples a day had a 28% lower risk of type 2 diabetes.
5. Prebiotics: Apples contain pectin, a type of fiber that helps feed good bacteria in your gut. Recent research suggests that this is why apples provide so much protection against obesity, type 2 diabetes and cardiovascular disease.
6. Oral hygiene is important: Apples can help keep your teeth clean and your breath fresh. According to WebMD, eating hard fruits and vegetables such as apples, carrots, and celery can help eliminate odor-causing plaques and food particles.
7. Reducing the risk of cancer: According to Health Line, plant compounds found in apples in test-tube studies have been linked to a reduced risk of cancer. Other studies support this evidence and scientists believe that it has their antioxidant and anti-inflammatory effects that may help prevent apple cancer.
8. Bone health: Eating fruit has been linked to higher bone density, which helps maintain strong, healthy bones and preserve bone mass as you age. A study published in the journal Advances in Nutrition found that women who ate fresh apples lost less calcium from their bodies than those who ate apples or did not eat apples.
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