Apples are a beloved fruit, with a long history of being a healthy snack and an essential ingredient in many dishes. Although they are widely regarded as a healthy food, many people are unaware of the nutritional benefits of apples. Apples are a great source of dietary fiber, which helps to regulate digestion and can even help lower cholesterol. They are also packed with antioxidants, which can help fight against free radical damage and protect cells from damage. Furthermore, apples are high in Vitamin C, as well as other vitamins and minerals. By uncovering the nutritional benefits of apples, we can see why they are an important part of a balanced diet.
Nutritional Benefits of Apples
1) Dietary Fiber
When you hear the word “fiber”, you may think about difficult-to-digest foods such as broccoli and brussels sprouts. However, fiber is actually extremely easy to digest; in fact, it’s not even absorbed into the body. It simply passes through our digestive system, helping to regulate digestion and preventing constipation.
Dietary fiber is commonly found in fruits, vegetables, legumes, and whole grains. Apples are a particularly good source of dietary fiber, containing around 4 grams per apple. Dietary fiber can help lower cholesterol, prevent constipation, regulate blood sugar, and even prevent certain types of cancers.
The word “antioxidant” might make you think of a beverage that makes you live forever. Although we don’t quite have that technology yet, antioxidants are still very important in preventing disease and keeping our bodies healthy. Antioxidants are chemicals that can “neutralize” free radicals, which are unstable molecules that can damage cells and cause disease.
Apples contain antioxidants such as quercetin and ursolic acid, which can help fight against free radical damage. Furthermore, apples are a source of Vitamin C, which is a particularly potent antioxidant. Vitamin C can also aid in immune function and help with iron absorption.
3) Improve Digestion
As we mentioned, dietary fiber helps to regulate digestion. Apples are also full of pectin, which can help to prevent constipation and promote healthy gut bacteria. Healthy digestion is essential for a healthy body, helping to break down food so the body can absorb essential nutrients.
Therefore, a lack of digestive enzymes can lead to deficiencies in the body and leave us feeling tired, lethargic, and unhealthy. By eating apples, you can help to promote healthy digestion and make sure your body is being fed the right nutrients.
4) Lower Cholesterol
Some studies have shown that apples can help to lower cholesterol, as well as regulate blood sugar and insulin levels. Other studies have found that apples have no effect on cholesterol levels, however it’s important to note that these studies were conducted on rats and not humans. Therefore, we can’t be certain that apples can help to lower cholesterol in humans.
polyphenols from apples may help prevent heart and liver injury by lowering blood cholesterol levels and improving liver enzyme markers . One test-tube study also found that Fuji apple extract affected liver cells to improve glucose metabolism
5) Help Prevent Inflammation
Phytochemicals found in colorful fruits, including phenolics, flavonoids and carotenoids, are known to reduce the risk for many chronic diseases that are widespread but largely preventable. Because phytonutrients keep arteries clear, lower inflammatory responses and prevent high levels of oxidative stress. Among other fruits, apples are a part of the anti-inflammatory diet known as the Dietary Approaches to Stop Hypertension ,
which is known to help improve cardiovascular function and lead to other benefits. Research from California State University suggests that high-antioxidant foods are associated with “improved outcomes related to cognitive decline of normal aging, type 2 diabetes, weight management, bone health, pulmonary function, and gastrointestinal protection.
Also Read- Nutritional Benefits of Avocado
Apples are well-known for being a healthy snack, and for good reason. They are packed with fiber, antioxidants, and Vitamin C, all of which help to promote good health. Apples can help to regulate blood sugar, lower cholesterol, and promote healthy gut bacteria. Furthermore, apples are easy to incorporate into any diet, making them a useful and nutritious addition to any meal. So next time you’re craving a snack, pick up an apple. You won’t regret it!