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Is it true that an “Apple a Day” keeps the doctor away? Apparently, your mother was correct! You can even inform her that the apple benefits are well established and well researched. Eating an apple a day is good medicine for everything from kicking heart disease in the bad cholesterol breadbasket to filling up your tummy and reducing weight gain calorie intake.
Common Apple Benefits
Here are the 10 most common apple benefits.
1) Apple Benefits For Weight Loss
Apples are abundant in fibre and water, which makes them filling. In one study, those who ate apple slices before a meal felt fuller than those who ate applesauce, apple juice, or no apple products at all.
In the same study, participants who started their meal with apple slices consumed 200 fewer calories than those who did not. In another 10-week research of 50 overweight women, those who ate apples lost an average of 2 pounds (1 kg) and consumed fewer calories overall than those who ate oat cookies with a similar calorie and fibre content.
Apples, according to researchers, are more filling since they have less energy density while still providing fibre and volume. Furthermore, some of the natural substances in them may aid in weight loss. A study of obese mice revealed that those given a supplement of crushed apples and apple juice concentrate lost more weight and had lower levels of “bad” LDL cholesterol, triglycerides, and total cholesterol than the control group.
2) Apple Benefits For Skin
Oranges, apples, papayas, berries, and lemons are just a few of the many fruits and vegetables found in nature that are incredibly useful to us. It is pretty accurate since the fruit includes various critical elements and vitamins that protect us from various illnesses. But it isn’t all. An apple a day, it turns out, can also keep dull skin at bay! If you pack an apple in your lunch, chances are you already have amazing skin!
Apples benefit your skin in the following ways:
- Improves skin radiance
- Prevents premature ageing
- Treats acne and pimples
- Provides skin hydration
- Provides UV protection
- Reduces dark circles and puffiness around the eyes
3) Apple Benefits For Heart
Apples are associated with a lower risk of heart disease. One reason could be that apples contain soluble fibre, which can reduce blood cholesterol levels.
They also have polyphenols, which have antioxidant properties. The peel contains a high concentration of many of these. Epicatechin, a flavonoid, is one of these polyphenols that may reduce blood pressure.
A review of research indicated that increased flavonoid intake was associated with a 20% decreased risk of stroke. Flavonoids can aid in the prevention of heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and functioning as antioxidants.
Another study comparing the effects of eating an apple a day to taking statins — a family of drugs known to decrease cholesterol — found that apples were almost as efficient as the drugs at lowering death from heart disease.
However, because this was not a controlled experiment, the data is to be interpreted with caution.
4) Apple Benefits For Diabetes
Several studies have found that eating apples reduces the incidence of type 2 diabetes. In one major trial, eating an apple a day was associated with a 28% decreased risk of type 2 diabetes when compared to not eating any apples. Eating a few apples each week had a comparable protective effect.
The polyphenols in apples can likely protect beta cells in your pancreas from tissue damage. Beta cells in your body create insulin and are frequently destroyed in persons with type 2 diabetes.
5) Apple Benefits For Immunity
If you have an elderly relative who is constantly sick with seasonal allergies or colds, they most likely have a weakened immune system. You can help them by giving them green apples regularly. Green apples, as previously said, help to boost the immune system.
Green apples provide vitamins, minerals, and antioxidants that help fight allergies and diseases and keep people healthy. Eating an apple will be extremely useful for elders because it will strengthen immunity and prevent disease transmission.
6) Apple Benefits For Vision
As we age, our vision weakens, making it critical to ingest foods that can help protect the eyes. Green apples are high in Vitamin C, Vitamin A, antioxidants, and phytonutrients, making them an excellent source of these nutrients. These micronutrients fight eye damage and infections, aid in wound healing, and protect the lens and the outer layer of the eyes.
7) Benefits of Eating Apples at Night
Apples are high in potassium and vitamin B6, both of which help in sleep. Apples are also a good source of vitamin C, with roughly 10 milligrammes per large apple. Vitamin C improves your sleep by helping to control your blood sugar, lower your blood pressure, and even improve your breathing.
8) Nutritional Benefits
Apples are high in fibre, vitamins C and E, antioxidants, and potassium. A medium-sized apple contains the following nutrients:
- 13–20% of a person’s daily fibre requirements
- 9–11% of a person’s daily vitamin C requirements
9) Apple Benefits For Liver
Every time we eat foods that raise bad cholesterol, find excuses to avoid exercising, rely too heavily on medicines, or drink alcohol regularly, we unwittingly injure our liver. While unfavourable lifestyle behaviours are harmful to the liver, good lifestyle habits can compensate. We can maintain our livers healthy by consuming foods that cleanse and purify them, such as green apples.
Green apple’s antioxidants and fibre aid in the creation of bile, which aids in eliminating toxins. As a result, one of the essential benefits of eating a green apple is liver cleansing.
10) Apple Benefits For Hair
As we grow older, our hair begins to thin. Green apple includes vitamins and antioxidants that help add lustre to hair, strengthen it, and promote growth. Applying apple juice to your scalp can help prevent dandruff. After shampooing, the last rinse with apple juice adds gloss to your hair. So, try including a green apple into your diet and see for yourself!
Apples can be added to salads, blended with other fruits and vegetables to produce smoothies, or eaten plain.
To reap the most health advantages from apples, consume them first thing in the morning on an empty stomach. You can also eat it at other times of the day if that is more convenient for you.
Although an apple can do miracles for your health, there is so much one food can do. To achieve the health you very much deserve, you will need a carefully curated health and meal plan, which only a nutritionist can provide. So consult the best nutritionist and soon meet the health goal you have been waiting for.
1. Are there any apple benefits for skin?
Yes, regular consumption of apples can improve your skin. The vitamins in apples can help you prevent and treat various skin issues.
2. What are the common apple vitamins?
Apples are loaded with vitamin c and vitamin k.
3. What are green apple benefits?
Green apples contain more iron, potassium, protein than red apples making them more nutritious and healthy.
4. What are the apple fibre benefits?
The fibres in apple pulp and peel can help you relieve constipation and many other digestive issues.
Book an appointment now to answer all your queries. You can book an appointment with top nutritionists in Pakistan through Marham by calling the Marham helpline: 0311-1222398 or by online appointment booking facility through the website or Marham mobile app.
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