It is not necessary to visit the doctor if you eat an apple every day. We’ve all heard this story since we were kids, but do you believe it? Eating an apple every day indeed lowers your risk of developing a variety of ailments. Apple is known as a miracle fruit because of its many beneficial features. It has a good number of antioxidants and disease-fighting components. It also lowers the risk of developing diabetes.
So, let’s have a look at the advantages of eating apples.
According to a study released in the United States Department of Agriculture, a 2,000-calorie diet should include two cups of fruit, which can be fulfilled by eating around one apple.
Because a medium-sized apple (about 3 inches in diameter) yields around 1.5 cups of fruit. Manganese, copper, vitamins A, E, B1, B2, and B6 are all found in 2-4 percent of an apple weighing 182 grams.
Apples are also high in polyphenols, which are important for overall health. Apples should also be consumed without peeling, according to experts, because apple peels contain fiber and polyphenols.
1. Weight Reduction
Because apples are high in fiber and water, they immediately fill the stomach. Julie E, Flood-Obegi, and Barbara J. published a study in PubMate Central that found that people who eat apples before eating food feel fuller sooner than persons who do not eat apples or products manufactured from them. According to studies, persons who eat apples before a meal consume 200 calories fewer than those who do not.
2. Better Heart Health
Apples are also excellent for your heart; consuming them lowers your chance of heart disease. According to research published in the National Library of Medicine by Athanasios, Kieran M, and Julie, soluble fiber can help decrease cholesterol.
Apples contain polyphenols, which act as antioxidants. Epicatechin polyphenols, a flavonoid, aid to decrease blood pressure. A high flavonoid intake can reduce the risk of stroke by 20%.
3. Lower Risk Of Diabetes
Apple reduces the risk of diabetes According to research published in the National Library of Medicine by Isao Muraki and colleagues, apples can lower the risk of type 2 diabetes. Consuming one apple each day can lower the risk of type-2 diabetes by 28%.
Apple polyphenols protect beta-cell tissue in the pancreas from injury. In the body, these beta cells create insulin. People with type 2 diabetes are more likely to suffer from these complications.
4. Lower Risk Of Asthma And Strengthening Of Lungs
Apples are high in antioxidants, which protect your lungs from oxidative damage. According to a study involving 68 thousand women, persons who eat apples daily have a 10% lower incidence of asthma. The flavonoid quercetin found in apple peel boosts the immune system and helps reduce inflammation, according to a study published in PubMed Central by Diane A. Hisson.
5. Reduces The Risk Of Cancer
According to Diane A. Hisson’s research published in PubMed Central, apples can also lessen the risk of severe diseases such as cancer. Apples’ antioxidant and anti-inflammatory properties, according to scientists, lessen the risk of cancer.
An apple a day keeps a doctor away. So include an apple in your diet and see the changes in your health. These are the health benefits of Apple.