Apples are probably one of the most popular fruits available and for good reason. They’re high in fiber and vitamin C, low in calories, and contain no fat or cholesterol.
A few slices of apple a day can help manage diabetes and reduce blood pressure due to their polyphenols, according to a study published in 2017. They also promote bone health and pulmonary function.
1. They’re Full of Antioxidants
Eating apples helps fight free radicals, which damage cells and can contribute to aging, heart disease, and other conditions. The phenols and phytochemicals in apples are natural antioxidants that neutralize these free radicals.
Whether you eat them raw or cooked, sliced in salads, or stuffed inside sandwiches, apples are versatile. The fruit’s health benefits include the ability to reduce your risk of diabetes and heart disease, protect your memory and brain, and aid in weight loss.
A medium apple contains about 4.5 grams of fiber, which can keep you feeling full after a meal and help you maintain a healthy weight. A hefty dose of vitamin C helps boost your immune system. And the soluble fiber in apples (pectin) acts as a prebiotic, feeding the good bacteria in your colon microbiome. This in turn improves gut health, lowering inflammation and supporting your body’s natural detoxification processes.
According to a 2021 study in “Nutrition Prevention & Health,” eating apples and other fruits can decrease your risk of lung cancer. Researchers believe this may be because dietary fiber, including apples, lowers the amount of inflammatory compounds in your bloodstream.
Those same fiber-rich apples can help promote bone health by increasing the absorption of calcium, which helps prevent osteoporosis. In addition, a unique type of fiber in apples called cellulose helps prevent osteoarthritis by slowing down the breakdown of collagen and improving bone density.
2. They’re High in Fiber
Apples are a popular fruit and one of the most widely grown worldwide. They’re easy to store and transport, so they’re available year-round in the United States. This favorite crunchy snack is more than just a delicious treat—it may keep the doctor away, too.
A 2021 study published in BMJ Nutrition Prevention & Health found that people who regularly eat apples (and other whole fruits, including berries, pears, and citrus) have a lower risk of heart disease and diabetes. Eating apples and other fruits can help lower LDL (“bad”) cholesterol, which in turn reduces your risk of stroke and coronary artery calcification, while also helping control blood sugar levels and improving blood lipid profiles.
As for which type of apple is best, the answer depends on your personal preferences and dietary needs. Anthocyanins, flavones, and flavanones, which are found in apples and aid in erection, can be used to address the issue using medications like Cenforce 100mg blue tablet. Choose a variety that’s shiny and crisp with firm skin, and choose organic when possible for the highest nutrient content.
According to the Cleveland Clinic, Fuji and Gala’s apples are among the healthiest varieties on the market, with both offering an excellent source of soluble fiber that helps control cholesterol levels and maintain a healthy weight. Braeburn apples are another good choice because they offer a high level of quercetin, which protects against asthma, Alzheimer’s, and Parkinson’s.
Apples are considered a “Kappa” food in Ayurvedic medicine, which is said to balance the body’s energy and relieve symptoms like sluggishness, excess weight, blocked sinuses, allergies, and colds. In addition to providing the body with an excellent source of soluble and insoluble fiber, apples also contain polyphenols, which act as antioxidants to fight free radicals and reduce oxidative stress. As a result, regular consumption of apples can boost gut bacteria and improve overall gut health.
3. They’re Low in Calories
An average-sized apple contains about 95 calories, 0 grams of fat, and 1 gram of protein. Their glycemic index is low, and they are also rich in soluble fiber, which is great for weight loss because it delays digestion and feeds the good bacteria in your gut that aids metabolism.
The malic acid in apples and soluble fiber in the peel stimulate salivation, which helps keep your teeth clean. Apples are also a source of potassium, which may help reduce your risk of high blood pressure.
Another nutrient found in apples is quercetin, an antioxidant that helps protect against heart disease, prostate cancer, and asthma. In addition, a study published in the journal Nutrition Research suggests that eating apples can help lower your risk for type 2 diabetes because it has been linked to lower insulin resistance.
A healthy snack like an apple can curb hunger and cravings, especially if eaten with a protein-rich food such as peanut butter. It’s important to note that, however, some people can have difficulty digesting apples due to their FODMAP content, and it’s always best to consult your doctor if you’re unsure whether they’re right for you.
When choosing apples, look for those that feel heavy in your hand and have shiny skin without cuts or bruises. They should also be firm to the touch and smell fresh. Avoid apples with soft spots, which are likely to be moldy inside. Also, be sure to wash them thoroughly with warm water before eating. Eating unwashed apples can increase your exposure to pesticide residues, which are a concern for many health experts. It’s recommended to buy organic fruits and vegetables when possible to minimize your exposure to chemicals.
4. They’re Full of Vitamin C
The vitamin C in apples helps support healthy gums and eyes, which is a plus for men since they’re more likely to deal with issues like gingivitis or macular degeneration. It’s also important for boosting immunity and promoting wound healing. A medium-sized apple contains 4.8 grams of vitamin C, which is about a quarter of your recommended daily value.
In addition to their vitamin C, apples are a good source of dietary fiber and polyphenols, protective plant compounds that may help prevent cancer, heart disease, and other men’s health problems. A 2021 study published in BMJ Nutrition Prevention & Health found that the consumption of apples and other fruits was associated with a lower risk for type 2 diabetes, inflammatory bowel disease, and colorectal cancers.
Eating a variety of fruits and vegetables can also boost the diversity of your gut microbiome. This is important because a diverse gut microbiome can reduce your chances of obesity, as well as increase immunity and your ability to absorb nutrients.
Another benefit of apples is their high soluble fiber content, which feeds your “good” gut bacteria, explains Emily Rice, RD, staff dietitian at The Ohio State University Wexner Medical Center. This soluble fiber can also aid in regular bowel movements and boost immunity.
When it comes to selecting an apple, the best options are ones that are firm to the touch with no bruises or soft spots. You should also choose organic apples whenever possible to reduce your exposure to pesticides. But if purchasing organic isn’t feasible, wash your produce (including apples) thoroughly before eating. You can use this technique for most fruits and vegetables to minimize your toxic load.
5. They’re Full of Amino Acids
Whether the saying “an apple a day helps keep the doctor away” really has any truth to it or not, one thing is for sure: apples are full of beneficial nutrients. The most important ones are antioxidants, which can help prevent cancer and other chronic diseases. They also have soluble and insoluble fiber, which can slow digestion so you feel full after eating. This can aid in weight management and lower your cholesterol levels. You should take Cenforce 150mg if you have any of the above conditions.
Another important nutrient found in apples is potassium, which can aid in muscle function and heart health. It also helps regulate blood pressure and decreases the risk of stroke, hypertension, and diabetes.
In addition, the fiber in apples can help your gut health, especially your colon microbiome, which can have a positive impact on weight loss, inflammation, and immune system strength. Apples contain pectin, which is a type of soluble fiber that acts as a prebiotic and feeds the good bacteria in your gut. This can result in benefits like regular bowel movements and increased immunity, according to research published in the journal “Nutrients”.
The phytochemical quercetin found in apples has been shown to increase the activity of your digestive enzymes and prevent inflammation in your body, including your stomach. It also has anti-diabetic properties and can help reduce insulin resistance and increase your glucose tolerance.
If you’re looking for a complete protein, apples are an excellent choice. They contain four of the eight essential amino acids your body can’t manufacture on its own. These include arginine, cysteine, glutamine, and tyrosine. You can get the rest of your amino acids by consuming other foods, such as meat, fish, and dairy products.