Zamboanguita, Negros Oriental – Through the years, apple has been used to symbolize health and wellness. Everyone heard of the phrase, “an apple a day keeps the doctor away,” and for good reason. Not only is it a treat to eat, but it’s also loaded with nutrients and has been linked to multiple health benefits. In this article, we take a closer look at the seven incredible benefits of the apple.
- Apples are nutritious
Not only is the apple such a sweet treat, but it’s also a powerhouse when it comes to nutrients. One medium apple (about 180 grams) has 25 g of carbs, 4 grams of fiber, Vitamin C (14% Recommended Dietary Intake (RDI)), Potassium (6% RDI), and Vitamin K (5% RDI). You get all of that for just 95 calories. Plus, for the same serving, apples also provide 2-4% of the RDI for manganese, copper, and vitamins A, E, B1, B2, and B6. Aren’t apples amazing?
- Apples help lower blood pressure and cholesterol levels
Regular consumption of apples has been linked to a lower risk of stroke at about 52%. Studies have also shown that eating two apples a day helped lower low-density lipoprotein (LDL) or “bad” cholesterol and triglyceride levels.
Apples contain soluble fiber, which is known to dissolve water into gel-like material and helps prevent cholesterol build-up in blood vessels, thereby lowering the risk of restricted blood flow and heart disease.
- Apples help clean your gut
Fiber, as we all know, is good for digestion. There are generally two types of fiber: soluble and insoluble (that which can’t be absorbed by water). Both are necessary for proper digestion. Soluble fiber slows down the digestive process while insoluble fiber helps move food through the gut. Apples, as it turns out, have both types.
- Apples help boost the immune system
Apples contain Vitamin C, which helps boost the immune system. Vitamin C helps strengthen the epithelial barrier against pathogens. Vitamin C also helps against environmental oxidative stress.
Also, animal research has been encouraging. Soluble fiber has been found to help convert immune cells which were otherwise pro-inflammatory to anti-inflammatory and immune-supporting ones. Another animal study also found that a high-fiber diet helped mice against the flu.
- Apples are diabetes-friendly fruits
A healthy diet, which consists of regular consumption of soluble fiber, helps prevent the development of type 2 diabetes. Soluble fiber contained in apples helps slow down the absorption of sugar and in turn, helps lower blood sugar levels. Also, soluble fiber, according to studies, helps reduce insulin resistance and triglyceride levels.
- Apples contain a good amount of antioxidants
Research has found that apples have high levels of antioxidants. Antioxidants have been shown to limit cancer cell growth. Research has also shown that regular consumption of apples may be associated with a reduced risk of certain cancers, such as colorectal and breast cancers.
- Apples can help keep you in shape
Fruits can help maintain a healthy weight. And because apples are filled with fiber, they are one of the most consumed, especially when one is trying to shed those pesky love handles. In fact, research has indicated that overweight women who ate three apples a day lost an average of 1.22 kg (2.7 pounds) after 12 weeks.// ND II, Lyneth Anne A. Amahit
