Eating an apple daily provides several health benefits to the body as it is a fruit rich in fiber, vitamins, among others.
According to an English proverb, consuming an apple a day keeps you away from the doctor. Because, when eating apples, you are ingesting countless beneficial nutrients for your body, which help it function properly. Furthermore, the apple is a fruit of Asian origin, with more than seven thousand different species, but with similar nutritional properties.
In short, apples are rich in dietary fiber, vitamins, minerals such as iron and phosphorus, and anti-inflammatory properties. In this aspect, when consuming this fruit, its nutritional composition makes the intestine healthy, controls cholesterol levels and strengthens the immune system.
Furthermore, this fruit is low in calories, concentrating large amounts of vitamins from complex B, C and E. And, it also has potassium, fiber and antioxidant substances. However, for these nutrients to be in greater quantity, you need to consume the fruit with the skin. This is where the largest amount of active substances present in the fruit are concentrated.
16 benefits of eating apples
1 – Improves brain function
In short, eating apples helps brain function. This fruit contains keratin, which helps reduce cell death generated by oxidation and inflammation of neurons.
On the other hand, it also contains B vitamins, vitamin C and phosphoric acid. Therefore, they help protect the nervous system.
2 – It’s good for the heart
By eating apples you reduce the chances of suffering from cardiovascular problems. Since the fruit contains soluble fiber, which reduces blood cholesterol levels. In addition, it also has polyphenols, which have antioxidant effects and lower blood pressure.
Furthermore, research carried out by the Medical University of Warsaw showed that the flavonoids present in apples ward off heart disease. And they also lower blood pressure, which reduces cholesterol oxidation. Therefore, it acts as an antioxidant.
3 – Reduces the risk of diabetes
Type 2 diabetes can be prevented if you eat apples daily. Furthermore, according to research carried out by California State University, consuming the fruit daily reduces the risk of developing the disease by 28%. Furthermore, those who consume a few per week are also protected.
In short, this occurs due to the polyphenols present in fruits, which prevent tissue damage to the beta cells of the pancreas. Furthermore, they produce insulin in the body and are often impaired in people with type 2 diabetes.
4 – Relieves constipation
Apples have a high fiber content in their composition. Therefore, it represents a great way to relieve constipation.
However, the fruit must be consumed with its skin to have the best effects. This is where most of the fiber content is concentrated.
Finally, one of the fibers that apples contain is pectin, which acts as a prebiotic, helping to improve the functioning of the intestine.
5 – Prevents cancer
According to the scientific journal Public Health Nutrition, in a study proposed by scientists at the University of Perugia, in Italy, people who consume apples daily have a lower risk of contracting cancer.
Furthermore, 40 studies were analyzed, which found that apples reduce the risk of lung, mouth, intestine and breast cancer.
6 – Fight asthma
Apples contain antioxidants that help protect the lungs against oxidative damage. Furthermore, a study carried out by California State University claimed that women who consume the fruit in their daily lives have a lower chance of developing asthma.
In this regard, eating around 15% of a large apple per day already reduces the chance of the disease taking hold in the body by 10%. In short, apples regulate the immune system and reduce inflammation, due to the presence of quercetin in the peel.
7 – Eating apples helps with oral health
The apple is rich in fiber in its composition, most of which is concentrated in the home. Furthermore, these fibers are used to clean teeth. And, the antibacterial properties prevent bacteria and viruses from infecting the mouth.
Likewise, when consuming the fruit, saliva secretion is stimulated, which reduces the possibility of bacteria proliferating in the mouth. Therefore, cavities are avoided and oral health is maintained.
8 – Strengthens the immune system
Apples have nutrients that stimulate the immune system. In addition, they also have fibers that help transport results out of the body. And, the presence of vitamin C in the fruit contributes to the body’s resistance. Therefore, eating apples makes the immune system more resistant and protected against diseases such as flu and colds.
9 – Prevents eye diseases
When you eat an apple, you ingest flavonoids and antioxidants that are present in its composition. That is, substances that reduce the impact of free radicals on the eyes and prevent diseases. Therefore, they prevent eye diseases, such as macular degeneration, cataracts and glaucoma. Furthermore, it also makes vision better and strengthens the eyes.
10 – Increases bone health
Eating apples contributes to the body’s bone health. Since, it has a beneficial effect on bone density, developing greater bone resistance. Furthermore, they protect against osteoporosis, which consists of the deterioration of bone and an increased risk of fractures. Therefore, by eating apples you prevent the loss of calcium, which contributes to the construction and maintenance of bones.
11 – Eating apples lowers cholesterol
Apples have several important fibers, including pectin. In short, it consists of a natural fiber that reduces the body’s bad cholesterol.
Therefore, research carried out by the European Journal of Nutrition indicates that the consumption of whole apples reduced cholesterol in healthy volunteers.
On the other hand, the Journal of the Academy of Nutrition and Dietetics study claimed that consuming two apples lowered cholesterol in postmenopausal women.
12 – Slows down aging
Apples are very rich in tannins and flavonoids, which are phytonutrients that act as antioxidants, astringents and anti-inflammatories in the body. Therefore, by eating apples frequently you prevent premature aging. And, the formation of free radicals that generate aging is minimized. Because, the antioxidants that the fruit contains carry out this reduction.
13 – Relieves stomach problems
As already mentioned, apples have a high fiber content, especially in your home. In this aspect, the fibers form a gel that acts to protect the gastric mucosa of the stomach. Therefore, it works by relieving the discomfort arising from gastritis, an inflammation of the stomach lining.
Furthermore, as it contains calcium, magnesium and potassium, it alleviates symptoms of acid reflux. That is, it prevents the symptoms when stomach acid rises into the esophagus. Therefore, consuming an apple after a meal, or before bed, neutralizes the acidity coming from the stomach.
14 – Eating apples promotes weight loss
The fiber present in apples also makes you feel full. This way, when you consume it you feel less hungry. Therefore, it favors the loss of calories, consequently weight loss. On the other hand, dietary fiber causes the appearance of lean mass, when combined with physical exercise.
15 – Protects the throat and voice
The fruit has an astringent action, which helps clean the throat and pharynx. In this way, it contributes and facilitates voice projection. So, it prevents you from becoming hoarse or suffering from constant sore throats.
16 – Reduces the risk of Alzheimer’s and Parkinson’s
Still without completely true evidence, there is a study that claims that eating apples reduces the risk of developing Alzheimer’s and Parkinson’s. Furthermore, researchers at Cornell University (USA) are carrying out a study on rat brain cells.
Therefore, they proved that the potent antioxidants present in apples protect against oxidative stress, which is related to Alzheimer’s and other neurodegenerative disorders. On the other hand, this fruit also stops the gradual degradation of dopamine-producing nerve cells, one of the causes of Parkinson’s.
Ways to eat apples
There are several ways to eat apples, as they are a very versatile and tasty food, in addition to their health benefits. In principle, it is possible to eat apples in recipes for cakes, pies, jams and jellies.
On the other hand, its fresh form is the most recommended for acquiring nutrients from the fruit. Furthermore, it must be washed well and consumed with the peel. Furthermore, it can also be consumed through juices.
However, in juices, apples end up losing a lot of fiber content, resulting in reduced benefits. Finally, apple cider vinegar is very beneficial and can be used in dressings and salads.
What happens if you eat too much apple?
When eating apples you should take some care. At first, always discard the seeds from the fruit. Because, they contain cyanide, which can cause discomfort and, in large quantities, death from poisoning.
On the other hand, pregnant and breastfeeding women should avoid excessive consumption. Well, there is no scientific evidence regarding this, but it is good to avoid it for safety reasons. Furthermore, one apple a day is all that is needed to acquire all the benefits of this fruit.
Furthermore, there are rare cases where apples can trigger allergic reactions in people sensitive to pollen and the Rosaceae family. That is, foods such as apricots, almonds, plums, peaches, pears and strawberries.
Finally, people with diabetes should avoid excessive consumption, especially apple juice, to avoid increasing blood sugar levels.
So, if you liked the article, find out more about the subject at: Apple diet detoxifies and helps you lose belly fat (full menu).
