Additionally, there are a lot of good reasons to want to fill a basket.
Apples are packed with health benefits in addition to their delicious flavor on their own or in dishes. According to fashion + write for us Jessica Levinson, RDN, a culinary nutrition expert in Westchester, New York, “apples have been linked to numerous health benefits, including improved gut health and reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers.”
A medium-sized apple, according to the U.S. Department of Agriculture, is a good source of fiber: There are 4.8 grams of the nutrient in it. A similar apple is likewise a decent wellspring of L-ascorbic acid, offering 9.2 milligrams, alongside modest quantities of different nutrients and minerals.
The owner of Sarah Gold Nutrition, Sarah Gold Anzlovar, RDN, who is based in Boston, suggests including the fruit in salads or grilled cheese, baking apples for a healthy dessert, or making pulled chicken with apples in the slow cooker for a quick lunch or dinner.
According to Anzlovar, “the best one to eat is the kind you enjoy,” although “all apples offer benefits, though the nutrition and antioxidant content will vary slightly from one apple to another.”
Another reason why the adage “an apple a day helps keep the doctor away” might be true is because of this.
1. Apples may lower blood pressure and cholesterol, so savoring a juicy apple may help keep your heart healthy. According to Anzlovar, ” Career in Genetics in India studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the benefits of the soluble fiber in apples that lower cholesterol.”
According to the Mayo Clinic, soluble fiber forms a gel-like substance when dissolved in water.
The University of Illinois claims that soluble fiber aids in the prevention of cholesterol buildup in the lining of blood vessel walls, thereby decreasing the risk of heart disease and atherosclerosis (restricted blood flow in the arteries caused by plaque buildup). Additionally, it may assist in lowering blood pressure: According to a previous review, consuming more soluble fiber was linked to a lower risk of cardiovascular disease.
According to previous research, regular consumption of apples (or pears) was linked to a 52% lower risk of stroke. In addition, participants in a study that was published in February 2020 in The American Journal of Clinical Nutrition discovered that consuming two apples daily helped them lower their levels of triglyceride and LDL (bad) cholesterol.
2. Consuming Foods Rich in Fiber, Like Apples, Can Help With Digestion You’ve probably heard that fiber is good for digestion, and it’s true! The Harvard T.H. Chan School of Public Health asserts that both types of fiber—soluble and insoluble—are necessary for digestion. Insoluble fiber cannot be absorbed by water. The University of Illinois claims that apples come in both varieties.
Soluble fiber slows the digestion of glucose, which helps you control your blood sugar and gives you a feeling of fullness. In contrast, Harvard claims that insoluble fiber can assist with constipation and regularity as well as move food through your system.
According to the University of Illinois, the apple’s skin contains the majority of the fruit’s insoluble fiber.
3. Who doesn’t want a stronger immune system heading into autumn? Apples can support a healthy immune system. Apples can be a useful tool for strengthening your immune system.
Animal studies have shown that a diet high in soluble fiber helped transform pro-inflammatory immune cells into anti-inflammatory and immune-supporting ones. A second animal study, which was published in the journal Immunity in May 2018, found that mice were less susceptible to the flu when they ate a diet high in dietary fiber. However, it is unclear if these effects would occur in humans.)
Nevertheless, there is reason to believe that apples may improve immunity, in part due to the immune-boosting vitamin C that they contain. A recent large review found that vitamin C plays a variety of roles in assisting the immune system in its function. According to previous research, it may, for instance, assist in protecting the epithelial barrier—a type of tissue—from pathogens and environmental oxidative stress, such as radiation and pollution.
4. Apples are a fruit that is good for diabetes if you have type 2 diabetes. You should think about including apples in your diet. Although they are a fruit, it is a common misconception that diabetics cannot consume fruit.
According to Mayo Clinic, apples’ soluble fiber has the potential to improve blood sugar levels and slow the absorption of sugar into the body. In addition, according to Mayo, consuming a diet rich in insoluble fiber can lower your risk of developing type 2 diabetes.
Moreover, an investigation of individuals with type 2 diabetes, distributed in August 2016 in Exploratory and Remedial Medication, found that routinely consuming dissolvable fiber decreased insulin opposition and further developed glucose and fatty oil levels.
5. Although there is no one-size-fits-all approach to preventing cancer, the antioxidants in apples may contribute to the fight against these diseases. According to Anzlovar, apples may reduce the risk of certain cancers. Researchers believe this is due to the antioxidants in apples. Apples appear to be rich in antioxidants, which have been shown in laboratory studies to inhibit the growth of cancer cells.
Consuming apples on a regular basis is linked to a lower risk of certain cancers, including colorectal, oral cavity, esophageal, and breast cancers, according to a review that was published in Public Health Nutrition in October 2016.
Apple fiber may aid in the prevention of cancer. Women who ate more high-fiber foods during adolescence and young adulthood, particularly a lot of fruits and vegetables, had a lower risk of developing breast cancer later in life, according to a study that was published in the journal Pediatrics in March 2016.
A further study, which was published in January 2019 in the journal The Lancet, found that a diet high in dietary fiber may help protect against cardiovascular disease, type 2 diabetes, colorectal cancer, and breast cancer.
