How healthy is an apple? Read 7 benefits here
Apples are juicy and refreshing thirst quenchers. In this article you can read about the effects of apples on your memory, brain, cholesterol and much more.
You will also discover whether eating apples helps you lose weight .
Contents:
- Facts about apples
- Health benefits
- Nutritional value
- Apples and losing weight
Facts about apples
- The average Dutch person eats more than 10 kilos of applesevery year .
- According to archaeologists, people have been enjoying this fruit since 6500 BC.
- Apples were very popular during the times of the Greeks and Romans [1].
- Today, 7,500 different types of apples are grown.
- Of all the countries where apple growing takes place, the largest producers are China, America, Italy and Poland.
Why an apple is healthy
Apples are rich in antioxidants and fiber . This means that they have a beneficial effect on our health.
We list the 6 health benefits of apples for you.
- Beneficial effect on memory
According to researchers from the University of Geneva, among others, apples can contribute to your neurological health [2]. This type of fruit contains quercetin , a substance that can also be found in strawberries , mango and figs .
Quercetin is a valuable antioxidant. The substance is able to reduce inflammation of neurons, which is good for the health of your brain. It can even help you remember things better.
Apples are also rich in fiber . They thus support intestinal health. Although many people are not quick to make the connection, the gut has a lot to do with brain health.
Summary: Apples can help maintain a good memory.
- For a healthy brain
Apples have even more benefits for our brain. They contribute to the health of our brains by supporting blood flow to the brain. More blood flow to the brain means that more nutrients and energy can reach the brain so that it can function optimally.
A 28-year Finnish study involving 9,208 men and women confirmed that apples support blood flow to the brain [3].
Other nutrients that are good for the brain are:
- Omega 3 fats (from oily fish)
- Green herbs
- Nuts
- Seeds
- Kernels
- Avocados
Summary: Apples may support blood flow to the brain.
- Good for cholesterol
Cholesterol was previously seen as something negative. We have now discovered that there is ‘good’ and ‘bad’ cholesterol. Depending on what you eat, your body responds by adjusting your cholesterol levels .
Research shows that apples can have a beneficial effect on your cholesterol levels. For example, they can help to lower bad cholesterol (LDL) and increase healthy cholesterol (HDL) [4].
The great thing about apples is that they contain polyphenols, fibers and plant sterols. These three nutrients all help to improve cholesterol levels in their own way.
Summary: Apples may help lower bad cholesterol.
- May help prevent asthma
Apples are rich in polyphenols . These are special substances because they have the ability to clear the airways. This means that apples can help with respiratory complaints caused by external stimuli, such as pollen or house dust [5].
In addition, a study by the University of California has shown that lung function improves when people eat an apple every day. Eating apples can also help reduce the risk of asthma [6].
Other fruits that can have a positive effect on the respiratory tract are apricot and mango.
Summary: The polyphenols in apples can purify the lungs.
- Protects the cells
Antioxidants protect your cells against free radicals. They are necessary to keep your body healthy. Antioxidants are mainly found in fruits and vegetables, such as apples.
The health of the cells in the lungs can improve thanks to the antioxidants in apples. A study from Hawaii shows that people have healthier lungs if they regularly consume apples [7].
The intestinal cells also benefit from eating apples [8].
According to researcher Rui Hai Liu, there is increasing evidence that an apple a day could help keep the cells in the breast area healthy [9]. Liu says this health benefit is because apples contain a valuable compound called phenol .
Summary: Apples can contribute to the health of the body’s cells, such as in the lungs and chest area.
- For healthy blood sugar levels
Apples contain fiber , which contributes to stable blood sugar levels. That is important for good health. Several studies show that fiber can help reduce the risk of type 2 diabetes [10].
For example, there is a study with no fewer than 187,382 participants that showed that three portions of apple, raisins, grapes, blueberries or pears per week can help reduce the risk of developing type 2 diabetes by 7% [11].
In addition, there is evidence that the polyphenols in apples help keep the cells in the pancreas that produce insulin healthy. This is also important to help prevent type 2 diabetes [12].
Summary: Both the fiber and polyphenols in apples are beneficial when it comes to reducing the risk of type 2 diabetes.
- Beneficial for the heart and blood vessels
Apples are not only good for cholesterol. They can also help keep blood pressure healthy. This is evident from a study in which subjects consumed one apple per day for at least 1 year [13].
The research shows that 1 apple per day can not only help lower the risk of high blood pressure. It also appears to help improve blood pressure. The scientists also saw more healthy blood vessels and better life expectancy among the participants in the study [13].
Summary: One apple a day has a positive effect on blood pressure and blood vessels.
Nutritional value of an apple
A 149 gram apple contains the following nutritional values [14]:
- Energy: 78 kcal ( calories)
- Carbohydrates: 17 grams
– Sugars: 15.5 grams - Fats: 0.3 grams
- Proteins: 0.4 grams
- Fiber: 3.6 grams
Vitamins and minerals:
- Vitamin A: 2% RDA
- Vitamin B2: 2% RDA
- Vitamin B3: 1% RDA
- Vitamin B6: 3% RDA
- Vitamin C: 11% RDA
- Potassium: 5% RDA
- Magnesium: 2% RDA
- Manganese: 3% RDA
Apples and losing weight
Apples are suitable to eat while losing weight. They contain few calories and many nutrients. The fiber in apple also reduces your appetite and keeps the stomach and intestines in optimal condition.
Please note: Apples contain fructose (fruit sugar). Consuming too much fructose can delay or even prevent weight loss.
Our slimming tip: Eat a maximum of two pieces of fruit per day while losing weight. Preferably eat fruit as early in the day as possible, so that your body has time to burn the fruit sugars.
