Universally, apples are among the most frequently consumed fruits, especially due to their attractive colour, sweet taste and easy availability.
A lot of research has been done on the health benefits of apples to find out if there is really any truth in the age-old saying, “An apple a day keeps the doctor away!”.
These are the top health benefits of apples as found by various studies:
- Apples for a Healthy Heart
Apples contain phytonutrients or phytochemicals which act as antioxidants and pectins which are soluble fibres, both of which are effective in lowering LDL (bad) cholesterol.
- Apples to Prevent Diabetes
An apple a day can lower the risk of type 2 diabetes by 28%, according to a study. This may be due to the presence of polyphenols in apples that help prevent damage to beta cells in the pancreas.
- Apples to Lower the Risk of Asthma
According to a study conducted among 68,000 women, those who ate the most apples had the lowest risks of asthma. Eating about 15% of a large apple per day was linked to a 10% lower risk of asthma, most likely due to its antioxidant and anti-inflammatory compounds.
- Apples to Keep out Cancer
Apples contain several natural compounds that may fight cancer. They are also rich in antioxidants and anti-inflammatory effects that help lower the risk of cancer. Several studies have associated apples with a reduced risk of cancer in different anatomical regions.
- Apples for Weight Loss
Apples are light when it comes to energy density, but are high in fibres and give the feeling of fullness. According to study, 50 overweight women added either apples or oat cookies to their diets for a period of ten weeks. The women who ate apples lost approximately 2 lbs (1 kg).
References:
- https://www.dailymail.co.uk/health/article-36536/Apples-fight-heart-disease-cancer-strokes.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/
- https://www.ncbi.nlm.nih.gov/pubmed/18439712
- https://www.ncbi.nlm.nih.gov/pubmed/27000627
- https://www.ncbi.nlm.nih.gov/pubmed/18855307
