Everyone knows apples are good for you – but do you know just how beneficial these crunchy, nutritious fruits can be? This article will explore the positive effects that munching on an apple (or two) can have on your overall well-being. From reducing the risk of diseases to providing essential vitamins and nutrients, eating apples offers a wide range of health benefits. Read on to learn more about why you should include apples in your daily diet!
- 1 Different Ways Of Eating Apples
- 2 The Benefits Of Eating Apples
- 3 Extremely Nutritious
- 4 Supports Weight Loss
- 5 Supports Heart Health
- 6 Lowers The Risk Of Diabetes
- 7 Promotes Gut Health
- 8 Helps Prevent Cancer
- 9 Promotes Brain Health
- 10 Start Reaping The Plethora Of Benefits Eating Apples Have Today!
- 11 Related
Different Ways Of Eating Apples
Apples are a beloved fruit and can be eaten in myriad ways. From being sliced to being blended into smoothies, there is almost no limit to the culinary creations one can come up with when it comes to apples! Baked apples are an easy and delicious way of preparing them–simply core the apple, fill the center with your favorite filling such as walnuts or dates, add some spices like cinnamon and nutmeg, top with sugary topping if desired, and bake until tender.
In addition to baking, apples can also be pureed and added to soups or stews for extra texture — they also make a great accompaniment stirred into oatmeal or yogurt. If you’re feeling fancy, you could even fry thin slices of apple dipped in egg batter for an indulgent but healthy treat that can be enjoyed any time of day. Don’t feel like cooking? Raw apples are a wonderful snack when cut into wedges or slices and enjoyed plain.
However you choose to eat your apples, don’t forget they are full of vitamins and antioxidants, so enjoy them as a delicious part of any meal and as something that supports your overall health!
The Benefits Of Eating Apples
The benefits of adding apples to your diet are far beyond delicious taste and convenience. Below are some of the many health benefits of incorporating apples into your daily routine.
Eating apples is a tasty way to reap the benefits of excellent nutrition. A single, medium-sized apple contains about 104 calories, 28 grams of carbohydrates, 5 grams of fiber, 10 percent Daily Value of Vitamin C, 6 percent Copper Daily Value, 5 percent Potassium Daily Value, and 4 percent Vitamin K Daily Value — considerably more than other types of fruit. Additionally, essential vitamins such as E, B1, and B6 can be found in apples ranging from 2-5 percent DV.
Vitamins like vitamin E are fat-soluble antioxidants, while others, such as vitamin B1 or thiamine, aid in growth and development, and others, like vitamin B6, play an essential role in protein metabolism. All this nutrition information makes it clear why the Dietary Guidelines strongly recommend apples for Americans, with two cups being recommended daily for a 2,000-calorie diet.
Supports Weight Loss
Apples are an excellent snack for those trying to lose weight, as they’re high in fiber and water, two qualities that make them filling. The feeling of fullness that apples give keeps hunger at bay, making it easier to manage your appetite and thus reducing energy intake. Although studies have shown that just consuming apple purée or juice increases feelings of fullness for up to 4 hours, those who consumed the whole apple experienced it for even longer due to reduced gastric emptying rates.
Not only that, but research also shows that consuming apples may lead to a significant reduction in one’s Body Mass Index (BMI), a weight-related risk factor for heart disease. Apples even have anti-obesity properties thanks to their polyphenols, making them an excellent choice for anyone striving to shed some extra pounds or maintain their current weight.
Supports Heart Health
Eating apples has been linked to a wide range of heart health benefits. Apples contain soluble fiber, which can help lower your blood cholesterol levels, and polyphenols, specifically flavonoids such as epicatechin, which may be able to lower pressure in the cardiovascular system.
Dietary intake of flavonoids has been associated with decreasing the risk of stroke and preventing heart disease through reducing LDL cholesterol oxidation and atherosclerosis, which causes plaque buildup in the arteries.
Additionally, eating white-fleshed fruits and vegetables such as apples have been connected to a reduced risk for cardiovascular disease. As such, incorporating apples into your diet may provide numerous beneficial effects for your heart health.
Lowers The Risk Of Diabetes
Eating apples is beneficial for many more reasons than just their taste and health-promoting properties. Recent research published in the American Journal of Clinical Nutrition has demonstrated that eating apples may dramatically reduce the risk of type 2 diabetes. An impressive 18% reduction in diabetes risk and an astounding 3% reduction per 1 serving a week are numbers to consider seriously if you’re looking for ways to maintain or improve your health.
This could be attributed to their high content of the antioxidant polyphenols quercetin and phloridzin, which have anti-inflammatory properties aiding in reducing insulin resistance and helping lower blood sugar levels. Apples truly are powerful, delicious fruits with ample potential benefits.
Promotes Gut Health
Eating apples may be one of the best ways to promote your gut health because they contain high amounts of pectin, a type of dietary fiber that acts as a prebiotic and promotes the growth of beneficial bacteria in your gut. Pectin is indigestible and reaches your large intestine, specifically improving the ratio between Bacteroidetes and Firmicutes, two major types of gut bacteria.
Recent studies suggest that by benefiting your gut microbiota through changes in diet, such as eating apples, you can play a role in lowering risks for chronic health problems. Add some freshness, crunch, and flavor to your meals with nutrient-dense apples – it might have greater benefits than you thought!
Helps Prevent Cancer
Apples have long been hailed as a miracle fruit and for a good reason. Eating apples regularly has plenty of benefits, one of the most important being that it could help reduce the risk of developing certain types of cancer. It contains antioxidants like flavonoids and polyphenols, which helps protect cells from oxidative damage and may reduce inflammation in the body – two factors linked to cancer.
Apples also contain fiber which keeps your digestive system healthy and prevents toxins from building up in your body. Every bite is an opportunity for nourishment and protection against cancer, so add an apple or two to your diet today!
Promotes Brain Health
Apples have been deemed a superfood and are loaded with various vital nutrients, including quercetin, which can help protect the brain from damage caused by oxidative stress. Studies in rats suggest that quercetin’s antioxidant effects may safeguard the brain and nerves against degenerative diseases like Alzheimer’s, reducing inflammatory stress markers along the way. All in all, making apples part of an everyday diet could be beneficial in promoting and maintaining cognitive health.
Start Reaping The Plethora Of Benefits Eating Apples Have Today!
In conclusion, eating apples can offer a plethora of health benefits. From preventing heart disease and reducing the risk of stroke and diabetes to promoting gut health, protecting against cancer cells, and aiding in maintaining brain health – there are plenty of reasons why adding this superfood into your diet will benefit overall well-being. So start munching on some delicious apple slices today and reap the rewards!