We all have been very familiar with the phrase- An apple a day keeps the doctor away! Apples are rich in nutrients and vitamins along with having many health benefits. Let’s see why we should include apples in our daily meal plans.
Apples are overloaded with essential nutrients, including vitamins, minerals, fiber, and antioxidants.
One medium-sized apple provides the following nutrients:
- Calories: 95
- Carbohydrates: 25 grams
- Vitamin C: 9% of the Daily Value (DV)
- Fiber: 4.5 grams
- Potassium: 4% of the DV
- Vitamin K: 3% of the DV
- Copper: 5% of the DV
Vitamin C neutralizes the harmful compounds known as free radicals and protects against several diseases. Apples are also a great source of antioxidants like caffeic acid, quercetin, and epicatechin.
Supports heart health
A lot of researches have shown that eating more apples daily can lower the risk of several chronic conditions like cancer, including heart diseases like cardiac arrest, stroke, to name a few.
This might be because of the flavonoids found in apples, which are compounds that help reduce inflammation and protects overall heart health.
Apples are also loaded with soluble fiber, which may help reduce blood pressure and cholesterol levels, both of which are risk factors for heart disease.
Contains cancer-fighting compounds
Apples have several compounds that may help fight cancer cells in your body, including antioxidants and flavonoids.
As per several studies, consuming apples regularly can also decrease the risk of developing lung cancer.
Other research suggests that a healthy meal rich in fruits and vegetables could protect against cancer of the stomach, oral cavity, colon, esophagus, and lungs. Nevertheless, more research is necessary to assess the potential benefits of this fruit.
Additional health benefits
Apples have been linked with other health benefits that may improve your overall health:
- Supports weight loss. Owing to the fiber content, apples help promote a feeling of fullness, decreasing the urge to munch again and again. The fruit helps you lose weight.
- Improves bone health. Having more fruits like apples and veggies in your diet increases your bone mineral density and lowers the risk of osteoporosis.
- Promotes brain function. Studies also suggest that eating apples may help reduce oxidative stress, prevents mental decline, and slows signs of aging.
- Protects against asthma. Studies show that increased consumption of apples may be linked to a lower risk of asthma.
- Reduces the risk of diabetes. As per the studies, eating one apple per day can help lower the risk of two types of diabetes by 28%.
Include more fruits and veggies in your diet. Avoid eating processed food. Healthy eating habits along with regular exercises can improve your overall health conditions.