Are you concerned about your health? You probably have heard the familiar expression ‘An apple a day keeps the doctor away.’
Apple ranks among the top three fruits produced in the world. It is a combination of vitamins, minerals, carbohydrates, and fiber.
As per the British medical journal, eating an apple every day could prevent 8,500 vascular-related deaths in people over 50. Eating apples could be associated with a lower risk of several chronic conditions, including heart disease. People who ate apples every day had a 52 percent lower incidence of heart attacks and strokes, as per the study in 2011.
This article explores in greater depth whether eating an apple a day keeps the doctor away
Apples boast a wide variety of health benefits that could lead to the promotion of long-term health.
Apples are filled with essential nutrients, including vitamins, fiber, minerals, and antioxidants. Apples contain zero fat and cholesterol. Apples are also one of the most easily digestible sources of iron. Every apple indeed contains a whole variety of vitamins.(1)
Let’s say you ate one medium-sized apple. It will provide you the following nutrients:
Protein: 1 gram
Carbohydrate: 25 grams
Fiber: 4 grams
In particular, Apples contain pectin naturally; it’s a form of fiber; related to reducing blood pressure, cholesterol, and glucose levels.
Apples also contain boron, which supports healthy bones and brains. Apples are loaded with quercetin, which protects the body from allergens and viral infections and may reduce free radicals’ damage. Free radicals can damage DNA, so reducing them has been linked to a lower risk of cancers and age-related problems.
Apples contain vitamin A, C, E, and beta carotene, which also fight free radicals, boost immune response, and reduce the risk of asthma, heart diseases, and diabetes.
Promotes heart health
Studies have long shown that eating more apples can lower the risk of numerous chronic diseases.
A study of over 9,200 men and women concluded that consuming a higher number of apples was tied with a lower risk of stroke. Researchers suggest this may be due to flavonoids present in apples, which reduces inflammation and protects heart health.
Apple contains soluble fiber, which may help lower blood pressure and cholesterol levels, both of which are risk factors for heart disease. Also, Apple contains abundant magnesium and potassium to ensure a healthy heart for the eater.
Compounds in apples may help prevent cancer
Apple contains high levels of polyphenols that have promising anti-cancer and tumor-fighting properties.
Polyphenols are plant-based chemicals that may reduce inflammation and prevent cardiovascular disease and infections. These chemicals can prevent the spread of existing cancer cells and inhibit new cancer cells’ growth without affecting the normal cells. The polyphenol inhibits a protein called glucose transporter 2, which plays a role in advanced stage cell growth in specific cancer types.
According to a study of 1000 adults, consuming a higher amount of apples was linked with a decreased risk of developing lung cancer.
Strengthen your brain
Apple promotes not only physical but also emotional well-being. Several studies have shown that frequent intake of apples increases brain function. Apples contain special antioxidants that prevent cell destruction and inflammation and promote an important neurotransmitter that significantly improves memory. A study of 2008 showed that apples contribute to the prevention of Alzheimer’s.
Other studies suggest that eating apples can help reduce oxidative stress, avoid mental decline, and delays sign of aging.
Aids weight loss
Apples have low calorie and high fiber content. Several studies show that apples promote fullness, reduced calorie intake, and weight loss. An observational study of 2000 men and women found that consuming fiber-rich fruits like apples was linked with the least amount of weight gain over time.
Good for diabetes and blood sugar regulation
According to one report, eating one apple per day was linked to a 28% reduction in type 2 diabetes risk. A medium-sized apple contains 25 grams of carbs and 4 grams of fiber.(2)
Fiber slows down the digestion and absorption of carbs, causing them not to spike the blood sugar level nearly as quickly. Studies show that fiber is protective against type 2 diabetes that can improve blood sugar levels. Apples do contain sugar, but most of the sugar found in apple is fructose. When fructose is consumed in whole fruit, it has minimal effect on the blood sugar level.
Promotes bone health
Several studies have found that eating apples could be associated with a lower risk of osteoporosis and increased bone mineral density. They are also effective in strengthening bones and can play a crucial role in overall bone health.
Certain flavanoid phlorizin, found in apples’ skin, can help prevent menopause-related bone loss as it fights inflammation and free radical development that contributes to bone degeneration.
Due to fiber and pectin contained in apples, these fruits can help fight virtually any digestion problems. They normalize the intestinal microflora and help promote a good type of bacteria in our gut. It increases stool volume and also helps to treat constipation and diarrhea. They are recommended for intestinal infection due to apples’ vitamin content, such as carotene, iron, manganese, potassium, and calcium.
Other health benefits
Besides these benefits, apples are associated with several other benefits like preventing asthma, improve lung function, and many more. Also, they consist of 85% water, which means that these fruits are vital for hydration and energizing.(3) Always keep in mind that An apple a day keeps the doctor away .
The right way to eat apples
To achieve the maximum health benefits from apples, it is recommended to eat the whole fruit, including the skin. The most considerable amount of vitamins and nutrients in the apple is found in the skin, and as you move in the flesh towards the center, it begins to decrease. For instance, the skin contains five times more vitamin A than the flesh of the apple.
Nutritionists don’t recommend eating apples after 4 P.M. In this case; your body won’t have enough time to digest all the apple nutrients. It’s better to eat the apple 20 minutes before the main meal. That will help keep your hunger off the edge. Hence, you will consume fewer calories while eating.
Apple is highly nutritious and adding it to a balanced diet is a wise choice. Apples help to fight many diseases and will reduce your need for excessive medical services. When consumed correctly, an apple a day keeps the doctor away by keeping you healthy.
With those health benefits, who wouldn’t like to eat at least an apple a day to keep the doctor away?