There’s a reason they say “An apple a day keeps the doctor away.” Apples have achieved this kind of notoriety because they have a lot of perks including:
Reducing weight and cholesterol levels
Apples are high in water and fiber. One medium apple contains about 4 grams of fiber. This kind of water and fiber concentration can help you stay full for a longer period. Plus, they are low in calories, making them a great choice for weight loss. Because, not only will they help you stay full, they won’t pack on the calories. Plus, soluble fiber is also good for your heart and may actually help in lowering cholesterol levels.
Promoting healthy teeth
While most apples may be sweet, they’re not bad for your teeth. Because they are high in fiber and water, eating one can help remove bacteria and particles left behind by food.
Boosting the immune system and protecting the body
Apples are also a good source of vitamin C. They contain about 14% of the daily recommended amount. Vitamin C is good for your immune system, it can help keep your cells healthy. It helps with “wound healing, and consuming vitamin C increases the amount of iron we absorb from plant sources.” It can also help your body protect against pesky free radicals.
Promoting a healthy heart and muscles
These special fruits also have 6% Recommended Daily Intake (RDI) of Potassium and 5% RDI of vitamin K. Potassium can help your heart function properly and your body create muscle. “Heart and muscles are crucial for the body to maintain energy.” “Vitamin K plays a key role in helping the blood clot, preventing excessive blending.”
Increasing energy levels
If you’ve heard that apples can help you stay energized, you’ve heard correctly. Not only can the potassium, fiber, and water play a key role, but also the B vitamins. You may have noticed energy drinks are often loaded with B vitamins. These vitamins “help your body turn food into energy… they also work to create red blood cells that keep the body strong and energetic.”
Reducing the risk of type 2 diabetes
Apples may help in reducing the risk of developing type 2 diabetes. “In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples a week had a similar protective effect.”
Promoting gut health
Apples can also be a prebiotic, this means that they feed the good bacteria in your gut. This can help your digestive track stay healthy, which is essential for overall health, since the digestive track has been called the second brain. Ever heard of a “gut feeling?”
Reducing risk of asthma and cancer
These fruits have even been said to help reduce risk of cancer because of compounds that naturally occur in them. And, the antioxidants in apples may even help keep the lungs protected from damage due to oxidation. The anti-inflammatory properties may also help “regulate immune responses and protect against asthma.”
Increasing bone density
Eating apples have also been noted to help with increased bone health. The anti-inflammatory properties may assist in increasing bone density, as well as, strength.
Promoting optimal health
Apples can play a key role in your health. But, for optimal health benefits, eat the whole apple, the skin contains fiber and polyphenols (they fight against oxidation). Also, keep in mind that apples have been listed on the dirty dozen list, a list that ranks the produce with the highest amounts of pesticide contamination. So, if you’re looking to cut back on your pesticide intake, choose organic apples for better health.
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