Apples are a popularly common fruits. It contains antioxidants, vitamins, fiber and various other nutrients. Containing a variety of nutritional components, apples can help improve your health in a number of ways.
Apples come in many shapes, colors and flavors. They provide a variety of nutrients that can benefit many aspects of human health. A diet rich in a variety of fruits and vegetables, including apples, can help reduce the risk of various medical conditions such as:
- Heart disease
- Diabetes mellitus
In this article, we'll take a look at the nutritional content of apples and how apples can benefit human health.
Benefits
Apples are rich in dietary fiber, vitamins and minerals, all of which are beneficial to human health. It also offers a range of antioxidants. These substances contribute in neutralising free radicals.
Free radicals are reactive molecules formed by natural processes and environmental stresses. When free radicals build up too much in the body, they can cause oxidative stress. This can cause damage to the cell. Cell damage is the cause of many diseases, including cancer and diabetes.
Apples are an important source of antioxidants, especially given their wide availability in northern Europe, Africa (Nigeria) and the United States.
The next section reviews previous research on the potential health benefits of apples. Learn about good food sources of antioxidants.
improving mental health
A diet rich in fruits like apples is beneficial for a person's mental health.
A 2020 systematic review found that eating fruits and vegetables can have a positive impact on a person's mental health. Researchers recommend eating at least five servings of fruits and vegetables per day to reap the benefits.
Reduce Risk Of Stroke
Apples contain many nutrients that may reduce the risk of stroke. For example, a 2017 research report found that people with the highest fiber intake appeared to have a lower risk of:
cardiovascular disease
- coronary artery disease
A medium-sized apple, about 3 inches in diameter and weighing 169 grams (g), contains 4.06 g of fiber. This is about 11-14% of her daily requirement for an adult, depending on age and gender.
Lower Cholesterol
A 2019 study found that eating two raw apples a day for eight weeks lowered cholesterol in healthy people. However, drinking clear apple juice did not have the same effect.
Therefore, the study authors concluded that it is the dietary fiber in apples that helps lower cholesterol levels.
Boost Heart Health
Apples contain fiber, vitamin C and antioxidants. Medium-sized apples have the following advantages:
- 11-14% of a person's daily fiber needs
- 10% of a person's daily vitamin C requirement
- Fiber appears to help control blood pressure and may reduce the risk of cardiovascular disease.
- Vitamin C is an antioxidant and, along with other antioxidants, may play a protective role in several aspects of heart health.
- Vitamin C is also necessary for proper immune function to protect the body from infection and disease.
Lower The Risk Of Diabetes
Helps maintain moderate weight
- A 2020 study found that fiber in fruits and vegetables can help women lose weight. Eating fruits and vegetables can help you eat less and take fewer calories to fill you up.
- A 2022 study also found that whole Fuji apples could lower cellular lipid levels in her 3T3-L1 cells. This means that it may have anti-obesity effects.