Apples are an exceptionally healthy fruit with many research-backed benefits....CONTINUE READING THE FULL ARTICLE>>>
Here are three impressive health benefits of apples.
1. May support weight loss
Apples are high in fiber and water, two qualities that make them filling.
An increasing feeling of fullness works as a weight-loss strategy, as it helps manage your appetite. This, in turn, might lead you to reduce your energy intake.
In one study, eating whole apples increased feelings of fullness for up to 4 hours longer than consuming equal amounts of apple purée or juice. This happened, because whole apples reduce gastric emptying — the rate at which your stomach empties its contents.
Research also suggests apple intake may significantly reduce Body Mass Index (BMI), a weight-related risk factor for heart disease.
Interestingly, apple polyphenols may also have anti-obesity effects.
2. Could be good for your heart
Apples have been linked to a lower risk of heart disease.
One reason may be that they contain soluble fiber. This kind of fiber can help lower your blood cholesterol levels.
Another reason may be that they offer polyphenols. Some of these, namely the flavonoid epicatechin, may lower blood pressure.
Studies have also linked high intakes of flavonoids with a lower risk of stroke.
Plus, flavonoids can help prevent heart disease by lowering blood pressure, reducing LDL cholesterol oxidation, and reducing atherosclerosis, which is the buildup of plaque in your arteries.
Another study has also linked eating white-fleshed fruits and vegetables, like apples and pears, to a reduced risk of stroke. For every 1/5 cup (25 grams) of apple slices consumed per day, the risk of stroke decreased by 9%.
3. Linked to a lower risk of diabetes
Eating apples may also reduce your risk of type 2 diabetes.
A compilation of studies found that eating apples and pears was associated with an 18% reduction in type 2 diabetes risk. In fact, just one serving per week may reduce the risk by 3%.
Their high content of the antioxidant polyphenols quercetin and phloridzin could explain this beneficial effect.
Quercetin’s anti-inflammatory effects may reduce insulin resistance, a big risk factor for the onset of diabetes. Meanwhile, phloridzin is believed to reduce sugar uptake in the intestines, contributing to a reduced blood sugar load and thereby reduced diabetes risk.
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