Apples have always been associated with a number of benefits that could help promote long-term health. Let's learn about them!
The truth is that apples not only improve dental hygiene but they can also help against asthma and lung diseases. Plus, they are rich in fiber, including soluble fiber, which helps lower cholesterol.
A 150 g apple has only 70 kcal. When cut, the surface turns brown as oxygen in the air reacts with an enzyme in the pulp. The reaction is stopped by cooking the apple or rubbing it with lemon juice. Since drying also kills the enzyme, dried apples retain a pleasant cream color.
However, the most positive nutritional aspect is the combination of antioxidants it contains. Flavonoids, such as quercetin, prevent LDL cholesterol from oxidizing into a more dangerous form. Researchers have shown that just one and a half glasses of apple juice per day can significantly reduce LDL oxidation. Another study found that eating five apples or more per week is linked to a slight improvement in lung function.nIt is a myth that all the benefits of the apple are under the skin, because this is an important source of antioxidants, and also prevents the loss of nutrients that occurs when the pulp is exposed to air.
Apples have long been said to be natural toothbrushes because while they don't clean teeth, they do improve dental hygiene. Biting and chewing an apple stimulates the gums and its sweetness increases the flow of saliva, which reduces tooth decay by reducing the levels of bacteria in the mouth.
There are some other things we can produce with apples, such as vinegar. It is a popular remedy for many health problems, but its value has not been shown to be due to high levels of nutrients, as it contains negligible amounts. Its importance would lie, instead, in its acidity, which could help reduce the rate at which the carbohydrates in a meal are converted into glucose in the blood.
Dried apples are also very helpful for our health. Usually served as snacks, dried apples are a more concentrated source of energy than fresh apples. 2.5 kg of apples is needed to make 500 g of dried slices, providing about 72 kcal per 30 slices. Although most of the nutrients are lost in the drying process, they are still rich in fiber and a small amount of iron.
Apples are loaded with important nutrients, including fiber, vitamins, minerals, and antioxidants.
One medium apple provides the following nutrients:
● Calories: 95
● Carbs: 25 grams
● Fiber: 4.5 grams
● Vitamin C: 9% of the Daily Value (DV)
● Copper: 5% of the DV
● Potassium: 4% of the DV
● Vitamin K: 3% of the DV
In particular, vitamin C acts as an antioxidant to neutralize harmful compounds known as free radicals and protects against disease.
What are the benefits of eating one apple a day?
Supports heart health
- Eating more apples could be associated with a lower risk of several chronic conditions, including heart disease. This may be due to the presence of flavonoids found in apples, which are compounds that have been shown to reduce inflammation and protect heart health.
- Apples contain cancer-fighting compounds
- Apples contain several compounds that may help prevent cancer formation, including antioxidants and flavonoids.
- A study reported that eating more apples was tied to a lower risk of colorectal cancer. Anyway, more research is needed to determine which factors are certainly involved.
Other health benefits
Apples have also been linked to several other health benefits such as:
● Support weight loss. Due to their fiber content, they promote feelings of fullness, decrease calorie intake, and increase weight loss
● Improve bone health. Studies have found that eating a higher amount of fruit could be associated with increased bone mineral density and a lower risk of osteoporosis
● Promote brain function. Animal studies suggest that eating apples could help reduce oxidative stress, prevent mental decline, and slow signs of aging
● Protect against asthma. Studies show that an increased intake of apples may be linked to a lower risk of asthma
● Reduce the risk of diabetes. According to one large review, eating one apple per day was tied to a 28% lower risk of developing type 2 diabetes, compared with not eating any apples at all.