Eating an apple a day can keep doctors at bay, as the proverb says, eating apples daily can be very beneficial for your health. There are innumerable health benefits of eating apples daily. Starting from weight loss to glowing skin, from keeping your heart healthy to prevention of diabetes and cancer, it can be magical. Apple is a magical fruit with all round benefits. Today in this post, we are going to learn about the various surprising health benefits of eating apples every day.
Apples may be termed as “forbidden fruit” in Bible, but it has got huge benefits, be it in regard to the taste or your health. The apple fruit belongs to the rose family and it hails from deciduous trees. Apples are rich in fiber, vitamin C, proteins, carbohydrates and various other antioxidants which prevent the oxidation stress in the body. Apples contain carbohydrates, water, natural sugars in the form of fructose, sucrose and glucose. Two medium sized apples or one big apple per day can be highly beneficial for your health and well being.
Obesity and overweight are the most common problems of the modern societies, and apple can be very beneficial in dealing with it. Apples can help you lose weight. My friend Nishi was trying hard to lose post pregnancy weight, and she could reach her fitness goals with the help of apples. We will deal with the details in the following paragraphs.
Evidential benefits of eating apples every day
We all know that eating fresh and green vegetables and fruits can be highly beneficial for our health and well being. But there are certain fruits and vegetables which are known to have substances and properties which are good for overall health. Apple is certainly one of those fruits.
According to this review report published by NCBI, apple has substances and properties which is known to have beneficial effect on many of the common disease like cardiovascular disease, asthma, normal aging, diabetes, weight management, bone health and gastrointestinal protection.
Listed below are some of the most surprising health benefits of eating apples daily.
Apples keep your heart healthy
Studies and researches have proved that eating apple everyday can keep your heart healthy. It can help you prevent the various life threatening cardiovascular diseases like heart attack, strokes, heart blockages etc. Apple contains flavonoids called epicatechin which help in lowering the blood pressure.
Studies suggest that people consuming the flavonoids found in apples have 20% lower risks of strokes. The flavonoids and polyphenols are strong antioxidants, which reduces the bad cholesterol or LDL, thus normalizing the blood pressure. Normal blood pressure will not create extra tension on the blood vessels and arteries, and that’s how eating apples daily can be beneficial for your health.
Apple helps in digestion
Human body needs bacteria for proper digestion. Apples can help in promoting the growth of good bacteria which improve digestion. Apple is rich in fiber, fiber is not absorbed by the small intestine during digestion, and therefore it goes to the colon. In colon, the good bacteria is produced and then spread throughout the body.
Apple is an important source of pectin which acts as a prebiotic. Studies show that this kind of fiber produced by the apple is the reason why it helps you prevent obesity and type 2 diabetes. Apples also help in better digestion and thus converting the food to energy.
According to this study, people who consume apple on a daily basis have 28% lower risks of having type 2 diabetes. Diabetes is caused when the body is resistant to insulin; insulin controls the level of glucose in blood. If the level of glucose is high, then it can cause fatal harm to your body. Insulin is essential for your body, and if this is produced in very low quantity or the body is resistant to it, then it can cause several problems.
Apples contain polyphenols which can promote the production of insulin in pancreas. Eating apples daily can certainly help you to prevent and control type 2 diabetes.
You may also like to check this post, to learn about other foods and herbs that may help you to prevent and control diabetes.
Apples contain a compound called quercetin, which improves the immune system of the body, and also reduce inflammation. Apples improve the immune system of your body, thus preventing several illness and infections like cold and flu. Asthma or breathing issues can be solved by having an apple daily, suggests this study.
Apples promote good bone health to your body. The more is the bone density, the better is the condition of the bone. Studies show that people who consume apple daily lose less calcium from their body. Calcium is the primary compound that helps in improving the bone structure. During old age, the bones lose their strength and calcium is lost in great extent. If you are eating apples daily, then that will prevent the weak bone structure in old age too.
Help manage body weight
Apple helps in weight loss because it is rich in fiber and water. In a study, it was found that people who take apples daily tend to lose weight fast, because the hunger is reduced greatly. Apple is rich in nutrients and so if you are eating apples before meals, it will make you feel fuller for longer hours. Eat one apple before meal, and you will feel the need to eat less. Apples also increase metabolism of the body which helps in preventing the accumulation of the body fat.
Studies have shown that apples can reduce the risk of cancer in men and women. Apples have anti inflammatory and anti oxidative properties which destroy the free radicals in the body. The polyphenols present in the apples prevent the cancer cells from spreading. Thus, apples can help in lowering the risk of cancer and also the death from this disease.
Apple nutrition facts
Apples are rich source of polyphenols, which help in keeping the free radicals at bay, and thus improve the immunity of the body. The apple being the rich source of Vitamin C, it helps in improving the vision and prevents eye problems like glaucoma and retinal issues.
Listed below are some of the most essential nutritious substances found in apple. According to USDA, 100 grams of apple may have:
Water- 85.56 grams
Carbohydrates- 13.81 grams
Fat- 0.17 grams
Protein- 0.26 grams
Fiber- 4 grams
Vitamin C- 14%
Vitamin K- 5%
How to eat apple
You can eat apples raw, just the whole fruit. You can make mixed fruit salads, apple pie, apple custard, apple juice. But the best way to have the fruit is to have it raw.
Make sure to wash the fruits properly before eating. It is always better to remove the seeds because apple seeds are not edible. According to some research, eating apple seeds (especially if the seeds get crushed while eating) may produce toxins in your body, which is certainly bad for your health.
Start your day with one whole red juicy sweet apple and you will feel energetic the whole day.
Over to you
Apple is a magical fruit which has substances and properties that our body requires to remain fit and healthy. It has several nutrients and substances which can help you to prevent and cure several health issues like:
- Prevent heart problems
- Reduce bad cholesterol
- Manages high blood pressure
- helps prevent asthma
- Helps strengthen bones
The best way to enjoy this super fruit is having it raw. But you may like to use it in fruit salads and other delicacies. Include it in your daily fruit intake and enjoy the various health benefits it has to offer.
Have you included this wonderful fruit in your daily fruit intake?
Eliana the chief editor at bodyandbeans is a professional yoga instructor and a fitness freak. She has done her master’s in history from Kolkata University. She is passionate about healthy eating and living practices.