Ever wondered how an apple a day keeps the doctor away?
The saying is more than a century old. However, the benefits of apple were known even much before then.
Ancient Romans and Anglo-Saxons opined that the apple was one of the healthiest foods. The opinion of the modern health professionals is not much different. This is hardly surprising as the apples nutrition facts table shows.
Extremely rich in Vitamin C, antioxidants, and fiber, three components that are important for good health, the apple promotes weight loss, reduces the risk of certain cancers, and improves heart health.
The apple is one food everyone must include in their daily diet. You can eat it any way you like: raw or in various recipes, drinks and juices.
Nutritional Chart
A medium-sized apple increases your calorie count by only 95 calories.
Carbohydrates
Apple comprises of three things mainly: water, carbs, and simple sugars (sucrose, glucose, and fructose).
The high sugar and carbs content notwithstanding, the glycemic index of the apple is low, falling in the range of 29 to 44. The glycemic index measures the impact of carbohydrate-containing foods on blood glucose. Foods with low glycemic index, like the apple, are linked with many health benefits.
Fiber
A single medium-sized apple contains approximately 4 gm of fiber and provides you with 17% of recommended daily intake of fiber.
Another good thing is that apples, unlike some other foods, contain both soluble and insoluble fiber. While both fibers are beneficial, each works in different ways and provides some benefits more than the other.
For instance, soluble fiber is more associated with heart protection and diabetes protection, whereas the insoluble fiber is more effective in controlling weight.
Including both fibers in the diet is a much healthier option than eating only one or eating one significantly more than the other. A regular consumption of apple ensures you enjoy the health benefits associated with both types of fibers.
Vitamins and Minerals
The apple is a good source of Vitamin C, which is important for the cardiovascular system and immune system and many other functions. It is also a decent source of Potassium, which is vital for heart and brain health.
Several other vitamins and minerals are also present in the apple, but their amount is not significant enough to make it a recommended source of them.
Other Plant Compounds
Apple has many antioxidant plant compounds, the main ones being the following three:
- Quercetin, which has shown anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects in animals.
- Catechin, which has shown to improve muscle and brain function in animal studies.
- Cholrogenic acid, which has shown evidence of lowering blood sugar and causing weight loss
Health Benefits of Apples
Apples provide many important health benefits. This, however, is hardly surprising. A look at the apples nutritional charts clearly shows that this fruit offers many healthy nutrients in high amount.
Weight Loss
Apples are rich source of non-digestible compounds—fiber and polyphenols—that promote the production of good bacteria in the gut. The good bacteria are linked with weight loss.
Both good and bad bacteria are present in our gut. A microbial imbalance in favor of bad bacteria can increase the risk of obesity. On the other hand, a microbial balance in the gut appears to lower chronic inflammation, which increases the risk of putting on weight, and promote satiety, which helps prevent overeating.
In a study, participants who ate 1.5 large apples (about 300 grams) every day lost 1.3 kg over a span of 3 months.
Type 2 Diabetes Protection
There are indications that apples can help reduce the level of sugar in the blood and protect against Type 2 diabetes.
This health benefit of the apple is attributed chiefly to its fiber content and certain antioxidants present in it. According to some studies, fiber helps lower blood sugar levels. That’s why foods rich in fiber, like apples, are good for diabetics.
The apple also contains certain antioxidants that slow down the absorption of carbohydrates. When carbs are digested and absorbed slowly, their effect on the blood sugar levels is less.
In a study involving over 35,000 women, eating one or more apples daily was shown to reduce the risk of developing Type 2 diabetes by 28%.
Blood Cholesterol and Heart disease
Different studies have found the apple to be good for heart.
In one animal study involving hamsters, apple consumption was linked with reduction in total cholesterol. Apples were also found to significantly reduce the buildup of plaque in the arteries by 48%.
If the apple were to have a similar effect on humans, it would mean that their consumption could help prevent heart disease.
A human-based study revealed that consuming 54 grams (1.9 ounces) of apples every day lowered the risk of death from heart disease by 43% in women and 19% in men.
Cancer
Many test tube studies have revealed that apples have anti-cancer effects. In addition to these, some animal studies have shown that phytonutrients present in the apple can protect against colon and lung cancer.
In a human study, aptly titled “Does an apple a day keeps the oncologist away?”, participants who included one or more apples in their daily diet were found to have a lower risk of cancer than those who didn’t. The risk of colorectal cancer in apple-eating participants was 20% less. These participants were also 18% less likely to develop breast cancer in comparison to those who didn’t eat include this fruit in their daily diet.
Neurological Health
The Apples is beneficial for neurological health. According to a research conducted by researchers at the University of Quebec, this fruit contains quercetin, an antioxidant that reduces cellular death.
Adverse Effects
Most people tolerate apples well.
However, someone with irritable bowel syndrome (IBS) may get an upset stomach after eating apples. This fruit contains certain types of carbohydrates, called FODMAPs, which can upset the tummy.
Apples are among the healthiest fruits. They are a great source of more than one antioxidants and fibers.
Eating apples regularly may improve heart health, lower the risk of cancer and Type 2 diabetes, and help lose weight.