Current Date:07 Dec 2022
Benefits of apple, top 20 Health Benefits Of Apples, Nutritional Facts Of Apple, eating at night, morning, breakfast , apple juice,  apple benefits for brain, child,suger pasent , how many apple i sho

20 Health Benefits of Apples

Nutritional Facts of Apple

A medium Apple with a diameter of about 3 inches is equal to 1.5 cups of fruit and offers the following nutrients:-
  • Calories – 95
  • Fiber – 4grams
  • Carbohydrates – 25grams
  • Protein – 0.3 grams
  • Sugar – 10.4 grams
  • Fat – 0.2 grams
  • Vitamin C – 14 percent of the RDI (Reference Daily Intake)
  • Vitamin K – 5 percent of the RDI
  • Potassium – 6 percent of the RDI
  • Water – 86 percent

Apples May Lower High Cholesterol and Blood Pressure

Savor a juicy apple and you may help keep your ticker healthy in the process. “Studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples,” says Anzlovar.Soluble fiber dissolves in water to form a gellike material, according to the Mayo Clinic. According to the University of Illinois, soluble fiber helps prevent cholesterol buildup in the lining of blood vessel walls, therefore lowering the incidence of atherosclerosis (restricted blood flow in the arteries due to plaque buildup) and heart disease.

Helps keep teeth healthy and white

Apples won’t be replacing your toothbrush, but swallowing and chewing an apple increases the production of saliva in your mouth, reducing the decaying of teeth and the number of bacteria.

Keeps the heart healthy

Recent research has linked high soluble fiber consumption to a slower deposition of cholesterol-rich plaque in the arteries. The phenolic compounds present in apple skin like quercetin and epicatechin prevent build-up of cholesterol on the arterial walls thereby aiding in normal blood flow.

Prevents gallstone formation

Gallstones develop when bile in the gallbladder solidifies due to excess cholesterol. To avoid gallstones, doctors prescribe a high-fiber diet that includes apples to help you regulate your weight and cholesterol levels. Apples have a very high fiber content making them one of the best choices for preventing

Good For weight loss

Two qualities that make apple filling are high water and fiber content. Eating apples before a meal provides high satiety value that makes people consume fewer calories and keep the belly full for maintaining a calorie deficit eventually leads to weight loss.

Prevents hemorrhoids

Hemorrhoid is a condition referring to a swollen vein in the anal canal. The condition is not life-threatening but can be painful. It is caused by excessive pelvic and rectal strain. Intake of soluble fiber helps to relieve constipation thereby reducing the strain. Apples go a long way in keeping the digestive system healthy, thereby relieving hemorrhoids.

Eating Foods With Fiber, Including Apples, Can Aid Digestion

You’ve likely heard that fiber is good for digestion — and what you’ve heard is true! According to Harvard Health Publishing, both types of fiber (soluble and insoluble, which means it can’t be absorbed in water) are important for digestion. And you’re in luck — apples have both types, according to the University of Illinois. .

Apples Are a Diabetes-Friendly Fruit

If you have type 2 diabetes, consider adding apples to your diet. Sure, they’re a fruit, but it’s a common misconception that people with diabetes can’t eat fruit. In this case, apples’ soluble fiber can help slow the absorption of sugar into the bloodstream and may improve blood sugar levels, the Mayo Clinic notes. Plus, per Mayo, a healthy diet that includes insoluble fiber can lower your odds of developing type 2 diabetes in the first place. Furthermore, a study of people with type 2 diabetes published in August 2016 in Experimental and Therapeutic Medicine found that regularly consuming soluble fiber helped reduce insulin resistance and improved blood sugar and triglyceride levels.

The Antioxidants in Apples May Play a Role in Cancer Prevention

While there’s no one surefire way to prevent cancer, apples could help play a role. “Apples may reduce the risk of certain cancers, which researchers speculate is related to the antioxidants found in apples,” says Anzlovar. Research suggests that apples have a very high level of antioxidants, and in laboratory studies, these antioxidants have been shown to limit cancer cell growth. A review published in October 2016 in Public Health Nutrition found that eating apples regularly is associated with a reduced risk of certain cancers, including colorectal, oral cavity, esophageal, and breast cancers. The fiber in apples may provide cancer-preventing perks. A study published in March 2016 in the journal Pediatrics found that women who ate more high-fiber foods during adolescence and young adulthood (especially lots of fruits and vegetables) had a lower breast cancer risk later in life. RELATED: How to Build an Anti-Cancer Diet

Eating Apples Can Support Healthy Weight Loss

A diet rich in fruit (and vegetables) can help you maintain a healthy weight — or shed pounds — according to the Centers for Disease Control and Prevention. Because apples are filled with dietary fiber, they are high on this list. “Fiber slows digestion and the rise of blood sugar, keeping you satiated and less likely to overeat,” says Levinson. According to that study in The Lancet, people who ate the most fiber had a significantly lower body weight. Research shows that overweight women who ate three apples a day lost 1.22 kg (2.7 pounds) after 12 weeks. At only 95 calories for a medium-sized apple, this fruit is one you’ll want to keep on hand when sweet cravings strike.

Apples May Help Prevent Alzheimer’s Disease

Time to start eating more apples and other flavonoid-rich foods like berries and tea. Research published in August 2020 in The American Journal of Clinical Nutrition found that adults age 50 and older who included only a small amount of flavonoid-rich foods like berries, apples, and tea in their diet were a whopping 2 to 4 times more likely to develop Alzheimer's disease and related types of dementia over 20 years compared with

people who ate more flavonoid-rich foods.

On top of that, a review published in January 2020 in the journal Biomolecules found that quercetin, a flavonoid found in apples, protects neurons from oxidative damage and contains other anti-Alzheimer’s disease properties, too. But, the researchers say, more research needs to be done outside of a laboratory setting.

Detoxifies the liver

Your liver is responsible for eliminating toxins from the body. Most experts are suspicious about fad detox diets, suggesting they can do more harm than good. Luckily, one of the best – and simplest – foods you can consume to help detoxify your liver is a fruit, like apple. Apples are rich in polysaccharide pectin, a soluble fiber that helps in eliminating toxins and bad cholesterol from the body. Apples also contain a naturally cleansing nutrient called malic acid that removes toxins from the blood.

Prevents cataracts

While previous research has been fragmented on this subject, recent long-term findings showed that individuals who have a fruit-rich diet, enriched with antioxidants — like apples — are 10% – 15% less likely to develop cataracts.

Boosts immunity

Red Apples are enriched with an antioxidant called quercetin. Recent studies have revealed that quercetin can help improve and reinforce the immune system, particularly when stressed out. This is one of the most surprising health benefits of eating apples.