Apples increase metabolic levels by regulating the release of sugar, help improve heart health and regulate the body’s blood sugar levels. It’s also packed with vitamins and minerals that support healthy bones, teeth, and skin. Apples are loaded with vitamin C that boosts immunity and keeps many ailments at bay. Find more information below
Are there any benefits of apples?
It is recommended by nutritionists and dietitians all over the world, as the benefits of apples are greater than other fruits. It plays a role in the management of many chronic diseases that people commonly encounter. It also contributes to the prevention of certain diseases, giving us tremendous benefits and positively affecting our overall health.
What are the benefits of apple?
Here are the benefits of apples, substance by substance:
1- It can regulate blood sugar
Because apples contain naturally occurring sugar, it may seem counterintuitive that they would help lower blood sugar levels, but that’s exactly what the researchers found.
Scientists say that an important antioxidant in apples inhibits the activity of an enzyme responsible for breaking down starch into simple sugar. This means less simple sugar is absorbed from the digestive tract into the bloodstream, resulting in a lower blood sugar level and lower insulin response. ( Source )
Apple cider vinegar also appears to be beneficial for lowering blood sugar. You can drink it directly or use it in cooking or salad dressing.
Related article: All about diabetes
2- It can help muscle development
An animal study found that a natural substance in apple peel called ursolic acid helped mice gain muscle mass. In one study, scientists gave ursolic acid to a group of mice fed junk food, but not to others.
Mice given ursolic acid gained muscle, gained less fat than mice not given ursolic acid, and their blood sugar levels remained close to normal. While just eating whole apples may not have the same effect, the research is intriguing and the numerous additional benefits of apples make them a valuable fitness food.
3- Good for gut health
Apples are a rich source of pectin, a type of soluble fiber that is widely used in the preparation of sauces and jams and acts as a thickener. But pectin may also benefit people with inflammatory bowel disease . In small, controlled studies, pectin relieved symptoms of constipation and diarrhea. ( Source )
4- Certain types of cancer can be prevented
Italian researchers studied the relationship between apple intake and various types of cancer. After pooling the results, they found that higher apple consumption was associated with a reduced risk of lung cancer. ( Source ) Some studies also showed a preventive effect on colorectal, breast and digestive system cancers.
More studies are needed to clarify the effect of apples on cancer risk. But the study authors suggest that certain plant chemicals in apples, particularly phenols and flavonoids, may be responsible for preventing cell damage and inhibiting tumor cell growth, among other anti-cancers. ( Source )
5- May improve lung health
Among the benefits of apple, there is also good for the lungs. Also, some studies have linked eating apples with the skin on to better lung health, as well as a lower risk of respiratory diseases, including asthma, bronchitis, and emphysema.
One study even found that apples helped reduce the risk of asthma more than other fruits and vegetables combined. Another study found that even after controlling for other factors, those who ate two to five apples a week had a 32% lower risk of asthma than those who ate less of them. ( Source )
6- It can extend the lifespan
A study in fruit flies concluded that apple consumption prolongs the insects’ lives by 10% and preserves their ability to stay active. “You say fruit flies, what does that have to do with my health? “We can hear you say.
Although there is no similarity, you should be aware that fruit flies are used as a human guinea pig in nutritional research due to their genetic similarity, particularly their vulnerability to diseases. You may have heard the old adage, ” An apple a day keeps the doctor away “. Perhaps a smart way to maintain your health is to just grab a fresh apple and bite into it right away!
7- May lower cholesterol
A research team led by the University of Reading in the United Kingdom randomly divided 40 men and women with slightly elevated cholesterol into two groups. Over an eight-week period, one group ate two apples a day, while a control group drank apple juice (containing similar amounts of sugar and calories) every day. Four weeks later, the experiment continued for another four weeks. This time, however, the people changed places; The cider group ate apples and the apple eaters drank apple juice.
Based on blood work done before and after the experiment, eating two apples a day resulted in greater reductions in total and LDL “bad” cholesterol and improvements in markers of blood vessel health. Researchers aren’t sure whether the fiber or the polyphenol content in apples may have heart-healthy benefits. ( Source )
8- It can provide weight control
The natural compounds in apples encourage the growth of good digestive bacteria linked to weight control. In addition, apples also help with weight control due to their rich fiber content. A medium apple contains 5 grams of fiber, which is 20% of the minimum daily target. ( Source )
Studies have shown that each gram of fiber we eat destroys about seven calories by binding to calories and preventing them from being absorbed. In another study done in Brazil, over a six-month period, those who followed a fiber diet may have lost more weight.
As a result
As you can see above, the benefits of apples are many and they are very good for our health. In order to take advantage of all these advantages, we can eat apples with peace of mind. Supermarkets can use certain things to make apples shine. Therefore, it is recommended to wash the apple thoroughly before eating it. It is also recommended to eat the apple with the peel, because there are many useful components in the peel.