10 Health Benefits of Apples (Apple health tips and vitamins)

 

10 Health Benefits of Apples

  Apples are one of the most popular fruits - for good reason.

  They are exceptionally healthy fruit with many research support benefits.

  Here are 10 interesting health benefits of apples.

  1. Apples are nutritious

A medium apple - about 3 inches (7.6 cm) in diameter - equals 1.5 cups of fruit.  Two cups of fruit daily is recommended in the 2,000 calorie diet.

  A medium apple - 6.4 ounces or 182 grams - provides the following nutrients

•   Calories: 95
•   Corps: 25 g
•   Fiber: 4 g
•   Vitamin C: Reference 14% of daily intake (RTI)
•   Potassium: 6% of RTI
•   Vitamin K: 5% of RTI

What’s more, the same service provides 2–4% RTI for manganese, copper and vitamins A, E, B1, B2 and B6.

  Apples are also a rich source of polyphenols.  Although nutritional labels do not list these plant compounds, they can have many health benefits.

  To get the most out of apples, leave the skin on - it contains half the fiber and many polyphenols.

 2. Apples can be good for your heart

  Apples have been linked to a lower risk of heart disease

  One reason is that apples contain soluble fiber - which can help lower the level of cholesterol in your blood.

  They also contain polyphenols that have antioxidant effects.  Many of these have accumulated in the skin.

  One of these polyphenols is the flavonoid epicatecin, which can lower blood pressure.

  Studies have shown that high intake of flavonoids is associated with a 20% lower risk of stroke.

  Flavonoids can help prevent heart disease by lowering blood pressure, lowering “bad” LDL antioxidants, and acting as an antioxidant.

  Another study comparing the effects of eating one apple a day with statins - a type of fat-lowering drug - concluded that apples are almost as effective in reducing deaths from heart disease.

  However, since this is not a controlled experiment, the findings should be taken with a grain salt.

  Another study linked white meat fruits and vegetables such as apples and peppers to reducing the risk of stroke.  For every 25 grams - about 1/5 cup apple slices - the risk of stroke is reduced by 9%

3. Apples may be good for weight loss

 Apples are high in fiber and water - two qualities that complement them.

  In one study, people who ate apple slices before a meal felt fuller than those who did not have apple sauce, apple juice or apple products.

  In the same study, those who started a diet with apple slices ate an average of 200 calories

  In another 10-week study of 50 overweight women, participants who ate an apple lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with similar calorie and fiber content.

  Researchers consider apples to be high in energy, but they still provide fiber and size.

  Also, some of the natural compounds in them can promote weight loss.

  In a study of obese mice, ground apples and apple juice concentrated lower body weights and had lower levels of "bad" LDL cholesterol, triglycerides and total cholesterol than the control group.

4. They may have prebiotic effects and promote good intestinal bacteria

  Apples contain pectin, which is a type of fiber.  It feeds on the good bacteria in your gut.

  Your small intestine does not absorb fiber during digestion.  Instead, it travels to your colon, where it promotes the growth of good bacteria.  It will also turn into other useful compounds that will re-circulate in your body

  New research suggests that this may be responsible for some of the protective effects of apples against obesity, type 2 diabetes and heart disease.

  

  5. They are associated with a lower risk of diabetes

  Several studies have linked eating apples to a lower risk for type 2 diabetes

  In one large study, eating one apple a day was associated with a 28% lower risk of type 2 diabetes compared to not eating any apples at all.  Even eating a few apples a week had a similar protective effect

  Polyphenols in apples may help prevent tissue damage to beta cells in your pancreas.  Beta cells produce insulin in your body and are often damaged in type 2 diabetics.

6. Ingredients in apples can help prevent cancer

  Test-tube studies have shown an association between plant compounds in apples and a lower risk for cancer.

  In addition, a study of women reported that eating apples was associated with a higher mortality rate from cancer.

  Scientists believe that their antioxidant and anti-inflammatory effects may be responsible for their potential anti-cancer effects

  7. Apple contains compounds that help fight asthma

 

 Antioxidant apples help protect your lungs from antioxidant damage.

 A large study of more than 68,000 women found that those who ate more apples had a lower risk of asthma.  Eating about 15% of a large apple a day is associated with a 10% lower risk of this condition.

  Apple skin contains the flavonoid quercetin, which helps regulate the immune system and reduce inflammation.  These are two ways that asthma and allergic reactions can be affected

  8. Apple may be good for bone health

  Eating fruit is associated with high bone density, which is a sign of bone health.

  Researchers believe that the antioxidant and anti-inflammatory compounds in the fruit can help improve bone density and strength.

  Some studies show that apples, in particular, can have a positive effect on bone health.

  In one study, women ate a diet devoid of fresh apples, peeled apples, apple sauce or apple products.  Those who ate apples lost less calcium from the body than the control group

  9. Apples may protect against stomach injury from NSAIDS

  Painkillers called nonsteroidal anti-inflammatory drugs (NSAIDS) can cause injury to the lining of your stomach.

  In a study of test tubes and mice, it was found that frozen dried apple juice helped protect stomach cells from injury due to NSAIDs.

  Two plant compounds in apples - chlorogenic acid and catechin - are thought to be particularly helpful.

  However, research in humans is needed to confirm these results.

  10. Apples can help protect your brain

  Most research focuses on apple peel and flesh.

Green apple

  However, apple juice may have benefits for age-related depression.

  In animal studies, juice concentration has been shown to reduce depression by reducing the risk of reactive oxygen species (ROS) in brain tissue.

  Apple juice helps protect against the neurotransmitter acetylcholine, which can decrease with age.  Low levels of acetylcholine have been linked to Alzheimer's disease.

  Similarly, the researchers, who fed whole apples to older mice, found that the mouse's memory was restored to the level of younger mice.

  Whole apples contain compounds like apple juice - eating your fruit whole is always a healthy choice.