Apples have long been known as a delicious fruit and are rich in nutrients such as fiber, Vitamin C, vitamins A, E, B1, B2, B6, potassium,…
It is often said that “Eating an apple a day keeps the doctor away”. So let’s learn about 8 health benefits of apples for people in the article below!
Health benefits of apples
Supports weight loss
The health benefits of apples for humans are to help support weight loss.
Apples are rich in fiber and water. In one study, people who ate apples before a meal felt fuller than those who didn’t, so their meals tended to be on average 200 fewer calories than those who didn’t. In another 10-week study in 50 overweight women, participants who ate apples lost an average of 1kg and ate fewer calories than those consuming similar amounts of calories and fiber.
Researchers suggest that the benefits of apples aid in weight loss. Through satiety by providing fiber and substance content. Furthermore, certain natural compounds in apples may promote weight loss. In another study, apples were even shown to lower levels of “bad” LDL cholesterol, triglycerides, and total cholesterol.
Helps reduce the risk of diabetes.
The next health benefit of apples is a 28% reduction in the risk of type 2 diabetes according to some studies.
This may be because the polyphenols in apples help prevent tissue damage to beta cells in the pancreas. Beta cells in the pancreas play a role in the production of insulin in the body and are often damaged in people with type 2 diabetes.
Reduce stomach damage
One of the health benefits of apples is that it helps reduce stomach damage.
A class of pain relievers called nonsteroidal anti-inflammatory drugs (NSAIDs) can damage the lining of your stomach. Research in test tubes and mice shows that apple extract helps protect stomach cells from damage caused by NSAIDs.
This is explained that, 2 plant compounds in apples called chlorogenic acid and catechin help support the protection of the stomach lining.
Eating apples helps support gut bacteria
Apples contain pectin. This type of fiber acts as a prebiotic; Helps feed beneficial bacteria in the intestinal system. The small intestine does not absorb fiber during digestion. As a result, fiber travels to the colon and promotes the growth of beneficial bacteria. It also helps the body absorb other beneficial compounds.
Some studies suggest that this may be why the health benefits of apples can be against obesity, type 2 diabetes and heart disease.
Apples help fight asthma
The health benefits of apples are extremely important to people that can help fight asthma.
Apple is a fruit that is rich in antioxidants. It can help protect your lungs from oxidative damage. A large study in more than 68,000 women found that those who ate the most apples had a reduced risk of asthma.
The effect of the apple in fighting asthma and allergic reactions thanks to the peel. Apple peels contain the flavonoid quercetin that may help regulate the immune system and reduce inflammation.
Health benefits of apple for human heart.
Apples may reduce the risk of heart disease. This is thanks to the use of apples that contain soluble fiber. This type of fiber helps lower blood cholesterol levels. Also contains antioxidant polyphenols; One of these polyphenols is the flavonoid epicatechin that can lower blood pressure.
Analysis of studies shows that high doses of flavonoids can reduce the risk of stroke by as much as 20%. Flavonoids may help prevent heart disease by lowering blood pressure, lowering LDL cholesterol, and acting as antioxidants.
Another study comparing the effects of eating an apple a day with statins, a class of cholesterol-lowering drugs, found that apples were nearly as effective. However, more research is needed to prove this benefit.
Health benefits of apples in preventing cancer
Apples help prevent cancer. Test-tube studies suggest that plant compounds in apples may help reduce the risk of cancer.
In addition, a study in women reported that eating apples was associated with a low cancer mortality rate. It is explained that; Apples have antioxidant and anti-inflammatory properties – a key ability in preventing cancer.
Health benefits of apples in protecting the brain
Most of the research has focused on the skin and flesh of the apple. However, apple juice may be beneficial for age-related mental decline. In animal studies, apple juice reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline.
Apple juice can help maintain acetylcholine. This is a neurotransmitter that can decline with age. Low acetylcholine levels have been linked to Alzheimer’s disease.
Above are 8 health benefits of apples for people. Hopefully, after reading the above article, it can help you understand more about the fruit that brings many health benefits. Therefore, you should add them a lot to your diet menu!