You probably know the saying “an apple a day keeps the doctor away”. But how much truth is there actually behind it? Science shows no connection between thisEating applesand the frequency of visits to the doctor. However, you can still improve some aspects of your health by including apples in your diet.
An apple daily brings health benefits
1. Apples are very nutritious and indeed provide health benefits. A medium apple contains the following nutrients:
• Calories: 95
• Carbohydrates: 25g
• Fiber: 4.5g
• Vitamin C: 9% of daily requirement
• Copper: 5% of daily requirement
• Potassium: 4% of daily requirement
• Vitamin K: 3% of daily requirement
Vitamin C acts as an antioxidant and neutralizes harmful compounds called free radicals. Apples also contain other antioxidants such as: quercetin, caffeic acid and epicatechin.
2. Apples support weight loss. Thanks to the fiber, apples promote satiety, reduce calorie intake and increase weight loss.
3. Apples improve bone health. Studies in humans, animals, and test tube cultures found that eating lots of fruit is associated with higher bone density and lower risk of osteoporosis.
4. Apples support brain function. Animal studies show that eating apples could reduce oxidative stress, prevent mental decline and slow aging.
5. Apples protect against asthma. Studies prove that increased consumption of apples is associated with a lower risk of asthma.
6. Apples reduce the risk of diabetes. According to a major review, eating one apple daily is associated with a 28% lower risk of type 2 diabetes compared to a diet without apples.
An apple a day is beneficial for your health, but excessive consumption can lead to digestive problems.
Apples support heart health
A study of 20,000 adults showed that eating white-fleshed fruits and vegetables, including apples, was associated with a lower risk of heart attack. This is due to the content of flavonoids and soluble fiber. The flavonoids have an anti-inflammatory effect and the soluble fiber lowers blood pressure and cholesterol levels.
Many studies also show that a diet rich in fruits and vegetables could protect against cancer of the stomach, colon, lung, oral cavity and esophagus.
