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Apples are fruits that most people enjoy. Aside from the taste, apples offer multiple health benefits. Studies have shown that eating apples regularly can have a remarkable impact on health. Apples are heart-friendly, protect the gut, and prevent cancer among other benefits.
Good for the Heart
Eating apples is linked to a lower risk of heart-related diseases. Apples contain soluble fiber which helps to lower blood cholesterol levels. Further studies indicate that eating apples with the skin on contains a high amount of flavonoids and can reduce blood pressure. A study conducted by a team from the University of Reading has also demonstrated that eating apples daily could have an impact on cholesterol levels. Participants with slightly high blood cholesterol were asked to eat two apples every day for eight weeks. The result showed that eating the fleshy apples helped lower their cholesterol to healthier levels. But drinking the juice did not have the same effect.
Improves Gut Health
Apples contain a fiber called pectin. Pectin acts as a “prebiotic” that helps to nourish the good bacteria in the gut. Health-promoting bacteria such as the Lactobacilli and Bifidobacteria can help to reduce inflammation and help combat harmful organisms that might cause disease. According to Dr. Catherine Bondonno from Edith Cowan University in Western Australia, the fiber contained in apples decreases the absorption of flavonoids in the small intestine whiles increasing the amount that reaches the large intestine, where they are broken down by the gut bacteria. Hence, both flavonoids and fiber can increase the number of good bacteria and decrease that of harmful bacteria in the gut.
Helps to prevent cancer
Apples contain powerful antioxidants that offer beneficial effects against certain types of cancers, including lung, breast, and digestive tract cancers. Antioxidants such as the polyphenols in apples are compounds that protect the cells from free radicals — harmful molecules that contribute to the development of most chronic conditions. Some studies suggest that these effects may be attributed to the polyphenols in apples keeping cancerous cells from multiplying. A study by Dr. Bondonno involving over 1,400 women in Australia over 15 years found that having one apple a day was linked to a lower risk of dying by 35%.
A Great Source of Nutrition
Apples are highly nutritious fruits. They are low in sodium, fat, and cholesterol. They also are a good source of vitamin C and fiber.
One medium apple is estimated to possess the following nutrients:
Furthermore, one medium-sized apple offers 2–5% of the dietary value for vitamins E, B1, and B6. Vitamin E serves as a fat-soluble antioxidant, vitamin B1 (also known as thiamine) is needed for growth, and vitamin B6 is essential for protein metabolism.
Apples, undoubtedly, have a wide range of impacts on human health. With knowledge of how an apple can help to keep the doctor away, feel free to enjoy apples no matter the type. Most health experts recommend that apples be eaten with the skin on, as it contains half of the fiber and nutrients.
Reference
Information from https://www.bbc.co.uk/programmes/articles/VBjMTXkNDQjD4wRTWL8nqK/how-an-apple-a-day-really-can-keep-the-doctor-away, https://www.healthline.com/nutrition/10-health-benefits-of-apples#TOC_TITLE_HDR_12, https://www.webmd.com/food-recipes/benefits-apples#091e9c5e81ce18bb-1-1 was used in this story.
