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The benefits of apples for health are that they can overcome digestive diseases, are suitable for the heart, prevent Cancer, and improve the immune system.
Apart from tasting delicious, Benefits of Apples are also rich in nutrients, such as fibre, phytonutrients and antioxidants, which are suitable for body health. Eating apples can even help overcome diseases, including diabetes and prevent Cancer.
Apart from that, apples are also a low-calorie fruit, so they are suitable as a snack while on a diet to maintain ideal body weight.
Following are some of the benefits of apples for health if consumed regularly:
1. Lose Weight
Apples are known to be rich in fibre and water, so they help keep you full longer. In one study, people who ate apple slices before meals felt fuller than those who consumed applesauce, apple juice, or no apple products.
The benefit is that you don’t overeat and maintain your ideal body weight. In addition, several natural compounds in apples can support weight loss.
2. Good for heart health
Several studies show fruit and vegetable consumption is associated with a reduced risk of coronary artery disease.
Consuming apple juice or whole apples can reduce risk factors for heart disease in a reasonably short time.
An analysis of studies also found that a high intake of flavonoids (one of the polyphenols found in apples) was associated with a 20 per cent lower risk of stroke.
Flavonoids can help prevent heart disease by lowering blood pressure, reducing LDL oxidation, and acting as antioxidants.
3. Reduces the risk of diabetes
Several studies have linked eating apples to a lower risk of type 2 diabetes. These may prevent tissue damage in beta cells.
Beta cells produce insulin in the body. These cells are often damaged in the bodies of people with type 2 diabetes.
4. Healthy digestion
Benefits of Apples contain pectin, a fibre type that acts as a prebiotic. Consuming apples is the same as feeding the good bacteria in the intestines.
The small intestine does not absorb fibre in digestion. Instead, the fibre goes to the large intestine, which can encourage good bacteria growth.
Fibre also turns into other beneficial compounds that circulate back throughout the body.
5. Prevents Cancer
The benefits of apples can also help prevent Cancer. Several studies show a link between plant compounds in apples and a lower risk of Cancer.
Scientists believe apples’ antioxidant and anti-inflammatory effects may be responsible for their potential cancer-preventive effects.
Finland’s National Public Health Institute concluded that an apple diet is associated with a reduced risk of developing Cancer. This study involved 9,959 men and women who regularly consumed apples.
The researchers also said that the risk of lung cancer fell by 46 per cent in people who consumed a lot of apples.
6. Maintains bone health
Eating apples is associated with higher bone density. Bone density is a marker of bone health.
Researchers believe that the antioxidants and anti-inflammatories in apples effectively increase bone strength and density.
Several studies show the benefits of apples for the human body, such as positively influencing bone health.
7. Good for Asthma Sufferers
Antioxidant-rich apples are claimed to help protect the lungs from oxidative damage.
The researchers found that those who often consumed apples had better lung quality than those who did not.
Additionally, an extensive study of more than 68,000 people found those who ate the most apples had the lowest risk of asthma.
Apple skin contains quercetin, which can help regulate the immune system and reduce inflammation.
8. Protects Mental and Brain Health
Apple juice is said to have benefits in preventing age-related mental decline.
In animal studies, apple juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline.
Apple juice can also help maintain the presence of acetylcholine, which is a neurotransmitter that can decrease with age. Low acetylcholine levels are associated with the onset of Alzheimer’s disease.
9. Protects against Stomach Injury Due to NSAIDs
A class of painkillers known as non-steroidal anti-inflammatory drugs (NSAIDs) can injure the stomach lining.
A study in test tubes and mice found that freeze-dried apple extract helped protect stomach cells from injury caused by NSAIDs.
Two plant compounds in apples, namely chlorogenic acid and catechins, are considered very helpful.
10. Improves the Immune System
One of the benefits of apples is that they can increase endurance. This is because apples contain vitamin C, which can improve the immune system.
A review published in November 2017 in the journal Nutrients found that vitamin C plays multiple roles in helping the immune system function.
For example, it strengthens the body’s immune system and epithelial (a type of tissue) barrier against disease germs and protects against environmental oxidative stress such as pollution and radiation.
The benefits of apples for body health can help prevent the emergence of various diseases. Moreover, the soluble fibre content can reduce Weight and make the intestines healthy.
So, starting to regularly consume two apples daily is no harm.
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