Apples are among the most widely cultivated fruits in the world. It is also the same fruit that is mentioned in one of the world’s most famous phrases, ‘An apple a day keeps the doctor away.’
The reason this statement is repeated so often is because it is true. This article contains information about some of the benefits that you can get from eating an apple a day.
Apples Promote Better Satiety
Consuming a whole apple reduces satiety more than fruit juice according to studies published in the American Journal Of Clinical Nutrition.
Apples contain fiber which helps keep blood sugar and insulin levels stable. Fiber is a type of carbohydrate but is not digested by the body an therefore has not effect on blood glucose.
Eating an apple instead of sugar-laden processed foods or even energy drinks, will help you avoid experiencing the negative effects of a sugar rush and subsequent sugar crash that can cause further food cravings.
Reduced Blood Fats
Apples have been shown to help reduce blood fats. They are high in pectin, which binds with water and limits the amount of fat your cells can absorb.
The polyphenols found in apples play an important role as well in the metabolism of all types of body fat. Apples reduce cholesterol and protect against cardiovascular disease. The fruit also contains specific procyanidins that have been shown to lower LDL cholesterol levels in the blood.
Another health benefit is the combination of fiber and phytonutrients which helps to reduce the risk of cardiovascular disease, as this combination helps prevent the oxidation of LDL cholesterol in the blood.
Improved Gut Health
A study conducted at the New Zealand Institute for Plant and Food Research Limited reported that the polyphenol and triterpenes content of apples can help influence the bacterial population in the gut, resulting in reduced levels of inflammation and improved gastrointestinal health.
Improved Brain Health
Apple's have been shown to help protect the brain’s nerve cells against inflammation as well as oxidative stress. Factors which contribute to deteriorating cognitive performance and as such is commonly associated with aging.
Another reason why apples help improve brain health is that they contain antioxidants that reduce the number of free radicals in the body, some of which can cause damage to the central nervous system.
A study conducted on people with Alzheimer’s showed that consuming 8 ounces of apple juice daily for one month helped improve the participants’ psychotic and behavioral symptoms.
Another factor that contributes to the improvement and prevention of Alzheimer’s disease is the ability of apples to increase the levels of neurotransmitter acetylcholine which is known to be responsible for improving memory.
Numerous studies have shown that high levels of acetylcholine in the brain can help prevent the onset of mental decline. Additionally, the antioxidant quercetin works well in protecting the brain against the adverse effects of neurotoxicity.
Apples Lower Cancer Risk
Another study revealed that a high consumption of apples can help prevent cancer. The study followed almost 10,000 cancer-free people for several decades and their findings indicated that those who had the highest consumption of apples and other flavonoid-rich foods, were able to reduce their risks of cancer by up to 20%.
However, flavonoids are not the only cancer-fighting compounds that apples have. They also contain a specific form of complex carbohydrate known as oligosaccharides which are known to help induce cancer cell death.
As you can see, eating an apple a day may be just what the doctor ordered!