Beyond Mirror - Nutrition and Wellness - Apples

Healthy Benefits of Apples

Apples are delicious, satisfying, and crisp. Additionally, when included in a diet rich in nutrients, they can aid in the prevention of serious illnesses including cancer, diabetes, heart disease, and more. "An apple a day keeps the doctor away ", as the proverb goes. It turns out that is more accurate than you may imagine. Studies have shown that apples have significant health advantages, especially in the fight against chronic diseases, which claim the lives of millions of people every year. Researchers are exploring for ways to incorporate apples in healthcare products for the prevention and treatment of diseases brought on by inflammation because the components found in apples are so potent, according to a 2022 study in the journal Antioxidants.

In addition to several apple-delicious ways to include them into your meals, here are a few reasons why eating more apples can help you stay healthy.

1. Safeguards Your Heart

Apples are healthy for your ticker in many ways, according to numerous research. A comprehensive evaluation of 16 studies that examined the relationship between apple consumption and the risk of cardiovascular disease (CVD) was published in Critical Reviews in Food Science and Nutrition in 2020. They discovered that eating whole apples was linked to a lower chance of passing away from any cause, including CVD, ischemic heart disease, stroke, and severe abdominal aortic calcification. These researchers discovered that eating whole apples decreased plasma inflammatory cytokines, systolic blood pressure, LDL cholesterol (the "bad" cholesterol), total cholesterol, and pulse pressure. In turn, eating apples can raise HDL cholesterol, a good type of cholesterol. According to these researchers, their findings are based on a daily apple diet of 100–150 grams, or around two medium-sized apples.

2. Improves Mental Health

A 2018 study by Swedish researchers that followed 2,000 participants for six years and was published in Nutrients revealed that those who adhered to the Nordic Prudent Dietary Pattern (NPDP) had superior cognitive performance than those who consumed more fatty, processed foods. The NPDP recommends eating a variety of fruits and vegetables, including apples, pears, peaches, and other non-root vegetables. According to a 2022 study published in the journal Alzheimer's Research and Therapy, older persons who followed the MIND diet, which combines the DASH and Mediterranean diets and emphasises eating fresh fruits and vegetables, had a decreased incidence of dementia. Although additional research is required, the findings are encouraging, according to experts.

3. Can Aid in Weight Loss

It is not surprising that apples can aid in weight loss given that one medium apple has under 100 calories and can help you feel full. A 2018 review published in the Journal of the American College of Nutrition reveals numerous connections between eating apples and losing weight. Additionally, apple chemicals support the growth of good gut flora, which may reduce the risk of several obesity-related issues. Apple prebiotics have been demonstrated to nourish healthy gut microbes.

4. Reduces Risk of Diabetes

An intriguing 2022 study published in Foods reveals that those with reduced glucose tolerance may benefit from consuming an apple before a meal to reduce postprandial blood glucose levels (pre-diabetes). Additionally, a 2017 review published in Food & Function hypothesises that consuming apples and pears may cut the risk of diabetes by 18%. A weekly serving of one apple or pear was enough to cut the risk by 3%.

5. Battles Cancer

Apple consumption has been related to a reduced risk of various malignancies. For instance, an analysis of papers published in Nutrients in 2021 revealed that eating apples may lower your chance of developing cancers of the bladder, breast, pancreas, pharynx, esophagus, ovarian, kidney, and prostate. That one berry contains a lot of protection! Apple phytochemicals, according to studies, can help delay the spread of cancer in addition to preventing it. Just be careful to consume the entire fruit and avoid throwing away the skin, which contains a lot of the antioxidants that fight cancer.

Apples are not a miracle cure for every health issue, just like any other food. However, consuming them frequently in your diet in addition to other fruits and vegetables may enable you to take advantage of many of the health advantages highlighted here.