You can consider apples as your healthy secret weapon. They can help protect against serious diseases, including heart disease, diabetes, cancer and much more.
Enjoy the whole fruit, both flesh and skin, to get the most nutrition out of it. In the cooking process, important antioxidants can be lost so make sure to eat them fresh also.
Here is a list of how eating this crunchy, sweet fruit can help keep you healthy.
1) Enhances brain health
There are many researches that are done to prove that apples are good for the brain. A group of large studies showed evidence that eating a plant-based diet may help prevent dementia. In another study, Swedish researchers following 2,000 people over a period of 6 years found that those who stuck to a diet called the Nordic Prudent Dietary Pattern (NPDP) had better intellectual function that people who consumed more fatty foods or processed foods. The NPDP suggests eating plenty of non-root vegetables and pears, peaches and apples.
2) Increases weight loss
An apple can provide under 100 calories so that can help you eventually lose weight. It also depends on what form of apple you eat. A study showed that people who ate apple slices before a meal felt fuller and satisfied than people who had apple sauce, apple juice or no apples at all. Also, people who ate apple slices before a meal helped them eat an average of 200 calories lesser compared to those who didn’t eat it at all.
3) Protects the heart
Many studies show that it helps the heart as well. The high fiber present in apples are shown to improve cholesterol levels by lowering bad LDL cholesterol and increasing good HDL cholesterol. A review of data found that people who ate whole fruits including apples, were less likely to develop high blood pressure. Also, women who ate apples over a seven year period had 22% reduced risk of heart disease and eating apples and pears was associated with a 52% lower risk of stroke due to their high fiber and a flavonoid called quercetin.
4) Fights cancer
Since they contain antioxidants, they are best for fighting cancer. After berries, apples are ranked second in antioxidants. An analysis of several studies found that eating one or more apples a day can help lower the risk of colorectal cancer more than any other fruit. Also, apples can help prevent lung and prostate cancer. And remember, don’t avoid the skin, it is where all the cancer-fighting antioxidants are found.