Apples have amazing benefits, learn about nine of them

Apples have amazing benefits, learn about nine of them

According to what was published by the “Eat This Not That” website, apples are full of beneficial nutrients, and they are particularly rich in fiber compared to some other fruits. Due to its unique blend of vitamins, minerals, compounds, and nutrients, apples have been found to have benefits in controlling body weight, preventing the risk of diabetes, and promoting brain, heart, and even dental health.

Nutrition facts about apples

Each large apple contains:
• Calories: 126
• Fat: 0.6 grams
• Carbohydrates: 33.4 grams
• Fiber: 5.8 grams
• Sugar: 25.1 grams

Apples also contain useful vitamins and compounds such as vitamin C and K, potassium, beta-carotene, folic acid and lutein.

1. Lose weight

According to a report published in the American Journal of Clinical Nutrition, eating whole apples has been shown to help reduce appetite. Decreased appetite can help control weight because feeling full can lead to consuming fewer calories.

Another report from the Journal of the American College of Nutrition notes that polyphenols — a natural antioxidant — found in apples can help with weight loss and have even been shown to have anti-obesity effects.

2. Reducing the risk of diabetes

According to the results of a study, published in the journal Food & Function, eating apples or pears was associated with a lower risk of developing type 2 diabetes — by 18%, to be exact.

3. Heart disease and brain health

The polyphenols in apples can help protect against diabetes and heart disease. Also, quercetin, a chemical in apples, can support brain health.

4. Antioxidants

Quercetin, a specific type of polyphenol in apples, can help in several areas related to overall health due to its antioxidant effect, which means it can help the body fight off the damage of oxidative stress as you age. It can help with inflammatory issues in general, but, according to the Foods Journal, it can specifically help fight Alzheimer's disease and dementia.

5. Lower cholesterol

Adding a few apples to your diet can significantly improve your heart health. According to a 2019 study published in the American Journal of Clinical Nutrition, individuals with slightly elevated cholesterol who consumed two apples per day lowered the level of "bad" cholesterol and increased the widening of blood vessels, which may reduce the risk of heart disease.

6. Lowering blood pressure

Eating an apple every now and then can be the easiest way to maintain a good measure of your blood pressure. A study published in 2020 found that foods rich in flavanols, such as apples, can help lower blood pressure.
Besides helping to lower blood pressure, the journal Molecules reports that flavanols can have anti-cancer and anti-viral properties as well.

7. Improve gut bacteria

Eating apples on a regular basis can help boost beneficial gut bacteria. According to a 2017 study published in the journal Nutrients, consuming different types of apples increased the number of beneficial actinomycetes in the guts of the subjects. Actinomyces bacteria are known to be a major component of the microbiota and are essential for overall gut health and improved digestion.

8. Protect dental health

A 2018 scientific study published in the journal PLoS One found that eating apples reduces the susceptibility of bacteria in a person's mouth, potentially keeping the whiteness of tooth enamel healthy and less likely to deteriorate over time.

9. Improve mouth odor

Instead of grabbing your toothbrush immediately after eating garlic, experts recommend eating an apple. A 2016 study published in the Journal of Food Science revealed that eating an apple after eating garlic can significantly reduce enzymes in garlic that promote bad breath.

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