It should come as no surprise that apples are the most widely consumed fruit in the world given the availability of more than 7,000 different cultivars worldwide. In recipes for things like pies, cookies, muffins, jam, salads, oatmeal, or smoothies, they are frequently used. When cut into wedges and spread with nut butter, they make an excellent snack. In addition to their culinary versatility and a wide variety of nutrients, apples are a particularly healthy fruit with a wide range of benefits that have been supported by research.
Health benefits on eating 1 apple a day
Nutritious
Apples are classified as nutrient-dense fruits that provide a lot of nutrients per serving. The current Dietary Guidelines for Americans recommend 2 cups of fruit per day for a 2,000-calorie diet, with an emphasis on whole fruits like apples. Vitamin B1 (also known as thiamine) is necessary for growth and development, while vitamin B6 is essential for protein metabolism and vitamin E serves as a fat-soluble antioxidant.Â
Apples contain a significant amount of polyphenols, a type of antioxidant. Antioxidants are substances that protect your cells from free radicals, which are dangerous molecules that contribute to the development of chronic diseases such as cancer and heart disease. Although these plant compounds are not listed on nutrition labels, they are most likely the source of many of the antioxidants found in apples.
Support Weight Loss
Apples are filling because they are high in fiber and water. A growing sense of fullness can help with weight loss because it regulates appetite. Consequently, you might decide to consume less energy. According to one study, when compared to drinking the same amount of apple juice or purée, eating whole apples prolonged feelings of satiety for up to 4 hours. This occurred because whole apples slow down the rate at which your stomach empties its contents (a condition known as gastric emptying).
Good for Your Heart
Apple may contain soluble fiber, which could be one factor. Blood cholesterol levels can be lowered with the aid of this type of fiber. The flavonoid epicatechin is one of these that may lower blood pressure. High flavonoid intake has also been linked in studies to a reduced risk of stroke. Additionally, flavonoids, which prevent the buildup of plaque in your arteries and lower blood pressure, LDL cholesterol oxidation, and atherosclerosis, can help prevent heart disease.
Lower Risk of Diabetes
A review of studies revealed that eating apples and pears was linked to an 18% lower risk of type 2 diabetes. In fact, reducing the risk by 3% with just one serving per week. This advantageous effect may be explained by their high levels of the antioxidant polyphenols quercetin and phloridzin. Quercetin’s anti-inflammatory properties may reduce insulin resistance, a major risk factor for the development of diabetes.Â
Phloridzin, meanwhile, may lessen the absorption of sugar in the intestines, resulting in lower blood sugar levels and a decreased risk of developing diabetes.
Promote Gut Health
Apples contain pectin that feeds the beneficial bacteria in your gut, known as the gut microbiota. Your gut microbiota contributes significantly to your overall health by being involved in a wide range of processes that are related to both health and disease. Pectin enters your colon intact because dietary fiber cannot be digested, which helps the growth of good bacteria.Â
The two major bacterial species in your gut, Bacteriodetes, and Firmicutes are improved in particular. According to recent studies, apples may help prevent chronic diseases like obesity, type 2 diabetes, heart disease, and cancer by enhancing the gut microbiota.
References:
- Willett W. Diet, nutrition, and avoidable cancer. Environ Health Perspect.Â
- Woffram S, Block M, Ader P. Quercetin-3-glucoside is transported by the glucose carrier SGLT1 across the brush border membrane of rat small intestines. J Nutr.Â
- Block G, Patterson B, Subar A. Fruit, vegetables, and cancer prevention: a review of the epidemiological evidence. Nutr Cancer.Â
