- Apples are low in calories and contain a lot of fibre and nutrients. It has been proven that eating apples can aid in weight loss
- Substances in apples affect heart function and help protect the brain
- Eating apples regularly can also have a good effect on the digestive system
Apple aid weight loss
Apples are rich in nutrients and relatively low in calories. A 200-gram apple has about 104 kcal and provides us with 5 g of fibre and 28 g of carbohydrates. Moreover, apples are a good source of vitamin C, potassium, copper, vitamin E and polyphenols. One apple covers 10% of our daily vitamin C intake. It is advisable to eat apples with the peel because the peel contains the most fibre and polyphenols.
Rich in water and fibre, apples can be our ally in maintaining a healthy weight. One study showed that eating whole apples increased the feeling of satiety for up to four hours longer than eating apple mousse or juice. The polyphenols in apples may help reduce the risk of obesity.
Another study, published in Appetite, showed that people who ate apple slices as a snack before a meal ate an average of 150 kcal less afterwards compared to people who drank apple juice before a meal.
Apples support heart health
Oxford University researchers argue that apples improve heart and blood vessel health in a similar way to drugs. Apples contain soluble fibre, which can lower blood cholesterol levels. Polyphenols and flavonoids, on the other hand, contribute to lowering blood pressure. Flavonoids further reduce the risk of atherosclerotic plaque buildup in the arteries.
Apples are good for the brain
Healthy arteries also mean a healthy brain. Studies show that the flavonoids found in apples have an impact on lowering the risk of stroke. Another study showed that eating white-fleshed fruits and vegetables, including apples and pears, also helps reduce stroke risk.
Apples may also work for brain health in other ways as well. Research (on rats) has shown that the quercetin in these fruits may protect the brain and nerves from oxidative stress-related damage, and may protect the brain from degeneration leading to Alzheimer’s disease and dementia, among others. It’s worth bearing in mind, however, that most of the research focuses on a specific compound, not apples as a whole.
Apples and bowel movements
Regular consumption of apples can also benefit your bowel function. This fruit contains pectin, which nourishes the gut microbiota. New research suggests that improving the gut microbiota by eating apples may reduce the risk of diseases such as type 2 diabetes and heart disease.
Studies have shown that eating apples and pears is associated with an 18 per cent reduction in the risk of type 2 diabetes.
Apples relieve inflammation in the body
Quercetin, as mentioned earlier, is a powerful antioxidant, and research shows it can reduce inflammation in the body. Eating one apple a day, which is rich in antioxidants – not only quercetin but also vitamin C – can reduce oxidative damage in cells.