Almost all of us know the saying “An apple a day keeps the doctor away.” But, just how true is this saying? Do you know all the health benefits this juicy fruit holds? Take a look at the facts below, and you just might be adding more apples into your daily diet.
- Based on a 2,000 calorie per day diet, medical experts suggest including 2 cups of fruit to your diet. The good news is that a medium-sized apple contains enough nutrients and calories for 1.5 cups of fruit. In addition, they are great sources of fiber and Vitamin C. A key tip to getting the most out of the fiber content is by keeping the apple’s skin on, as it consists of half of those nutrients. Let’s take a look at the nutritional breakdown of the fruit that is sometimes called a “nutritional powerhouse.” Along with Vitamin C and fiber, this tasty snack includes B-complex vitamins (which are good for maintaining red blood cells and a good nervous system), calcium, potassium, phosphorous and phytonutrients (polyphenolic compounds).
- Heart health and lowering your risk for heart diseases are commonly discussed topics. However, apples can be beneficial in maintaining a good well-being. This all goes back to the fiber. This fruit includes a soluble fiber, which means it slowly digests with water and turns into a gel. This type of nutrient helps lower blood cholesterol levels. Other heart health advantages are lower blood pressure and lower chances of a stroke, thanks to the apple’s polyphenols (chemicals that are found in plants and plant-based foods and are antioxidants). Research shows that for every 25 grams of apple eaten, the risk of stroke is reduced by 9%. Another health problem that apples can help minimize is a person’s risk of type 2 diabetes. A study found that an apple a day can lessen your possibility by 28%. Again, the polyphenols play a part in preventing tissue damage to the pancreas’ beta cells, which are known to secrete insulin. Lastly, apples can diminish the possibility of getting cancer, particularly breast cancer.
- Preventing dementia and improving neurological health are more pluses for apples. With dementia, researchers have found that adding the fruit into your diet can protect neuron cells against stress producing toxins in your peripheral and nervous systems. In addition, apples can help reduce the risk of Alzheimer’s disease. If you don’t like eating apples, drinking apple juice produces an increase in the essential neurotransmitter acetylcholine, which improves memory.
- Chances of getting breast cancer can be decreased by eating an apple a day. Cornell University researcher Rui Hai Liu stated that there is growing evidence that an increase in consuming fruits and vegetables provides people with more phenolic, which is a carbolic acid that has multiple health benefits.
- Lastly, if you are trying to lose weight, consume this delicious fruit. Granny Smiths are said to have the most effect on adding good gut bacteria into the body. Other types that are beneficial include Braeburn, Fuji, Gala, Golden Delicious, McIntosh, and Red Delicious.
Apples pretty much have it all. They are juicy, sweet, and delectable. Plus, this fruit has numerous health benefits for almost every part of your body. Do yourself a favor and add more apples into your daily diet. You’ll be glad you did.