Apples are one of the most common fruits in the world, but they also may be misunderstood and underappreciated. While many people choose apples as their favorite fruit due to their sweet taste. What they don’t realize is that apples are some of the healthiest fruits you can eat! Research has shown that consuming apples regularly can improve your health in several ways. Including lowering your cholesterol levels and preventing cancer and heart disease.
Apples prevent cancer
They also contain quercetin, a potent antioxidant that helps fight lung cancer. These compounds can cause tumors to grow and spread in the body. Which may prevent cancer from spreading by repairing damaged DNA and slowing down how fast cells divide.
Apples help the heart
One small study found that eating apples can lower blood pressure. Researchers gave 200 patients with high blood pressure two apples a day for six months and found that their systolic (top number) and diastolic (bottom number) measurements were 3 to 4 points lower, on average, than they were at baseline. It’s not clear how much of role apples specifically played in lowering these patients’ blood pressure, but researchers say it’s likely due to their high fiber content. Which has been linked to decreased rates of hypertension in several studies. To get more fiber without having to eat whole apples all day long, look for apple-based snacks such as dried fruit or granola bars; just make sure they contain no added sugar.
They keep skin glowing
Apples are rich in two types of flavonoids, quercetin, and rutin. Flavanoids are bioflavonoids that have anti-inflammatory, anti-allergic, and antioxidant properties. These molecules help maintain blood vessel strength, keeping skin healthy and young looking. Apples also contain vitamin C, which helps our body produce collagen—the protein that keeps our skin youthful and elastic by supporting its natural renewal process. If you have an apple a day, it will keep your wrinkles away!
Apples boost brain power
There’s something about apples that might make you smarter. Researchers in China found that drinking water containing procyanidins, chemicals found in apples, helps boost brain power. This study suggests that polyphenols contained in apple peels may improve mental status by attenuating oxidative stress-induced DNA damage of neurons, says lead author Dr. Han Xiaoping from Zhengzhou University. Procyanidins are also found in red wine and cocoa beans, both of which have been linked to improved memory and focus. What exactly is it about these superfoods that make us feel so good?
They improve digestion
Apples are high in pectin, a soluble fiber that helps keep your digestive system on track. In addition to binding with water in your stomach and helping push through food faster, pectin can also prevent constipation. A daily apple may make it easier for you to get regular eliminations and avoid painful gas or bloating! Plus, if you’re prone to digestive issues like heartburn, eating apples may help reduce symptoms thanks to their natural acidity. That means they could potentially slow down signs of aging like wrinkles and age spots, too.
Excellent hangover cure
As a general rule, most people find that eating just about anything will help with a hangover. But there are some foods, like apples, that boast more health benefits than others. Apples contain pectin fiber, which is thought to reduce cholesterol and soothe heartburn. They also have natural sugars to replenish your body’s energy stores post-hangover. Drink some water and wash down an apple; it might be a little bland but you’ll feel better in no time. And don’t forget: A bit of hair of the dog never hurt anyone… well, as long as you stay within reason on your intake — lest you find yourself right back where you started! The best way to eat an apple? Many nutritionists recommend peeling and cutting up your apple into smaller pieces before you eat it.
How much should I eat? An average adult should consume between 1/2 – 1 cup of fruit per day (approximately 2 – 3 servings).
Apples are high in an antioxidant called quercetin, which has been shown to help regulate our immune system. In fact, according to a study published in Molecular Nutrition & Food Research, eating just one apple daily for three weeks led to measurable improvements in markers of inflammation (as well as other markers of health). Reducing inflammation is important because it helps maintain a strong immune system and reduces your risk of developing chronic diseases such as cancer. Apples also contain pectin, which is what gives them their jelly-like texture. Pectin feeds gut bacteria and promotes good digestion—perfect for those suffering from bloating or gas. Apples are also anti-inflammatory and antihistamine—great news for people with seasonal allergies!
Keeps you regular and healthier bowel movements
They can help keep you regular, and studies show that they are also effective at relieving constipation-related stomach aches. Eating an apple after meals also helps prevent dumping syndrome—unpleasant symptoms like nausea, sweating, dizziness, and diarrhea that occur when your body doesn’t absorb food properly. One study found that people who ate an apple daily experienced fewer instances of dumping syndrome than those who did not eat apples.
Pectin is a soluble fiber found in the skin and flesh of apples. This soluble fiber has numerous health benefits, including being able to lower cholesterol levels and control blood sugar levels. It also helps with weight loss by preventing overeating because it absorbs water as it moves through your digestive system, which makes you feel full quicker.