Apples | The top 10 health benefits of apples

The top 10 health benefits of apples. Eating apples helps keep you healthy in more ways than one! In fact, research shows that eating apples on a regular basis may even reduce your risk of several chronic diseases and help with weight management, among other health benefits. Read on to learn more about the top 10 health benefits of apples!


1) Apples prevents heart disease:

Research has shown that eating a single apple each day may help to prevent heart disease. Apples contain fiber and quercetin, which can help lower cholesterol and maintain healthy blood pressure levels. Apples are also high in antioxidants, which can reduce inflammation throughout your body and protect against oxidative stress in cell membranes. In one study, researchers found that daily consumption of quercetin supplements could significantly improve heart function after several months; other studies have found that eating apples can significantly lower your risk for type 2 diabetes by reducing insulin resistance and triglyceride levels.


Apples are also a good source of fiber, which can help reduce your risk for heart disease by lowering cholesterol levels and keeping blood pressure levels low. In fact, research shows that eating just one apple each day can lower your risk for coronary heart disease by around 12 percent and decrease your risk for stroke by 11 percent. Fiber can also help to regulate digestive functions and prevent constipation. Plus, researchers have found that people who consume higher amounts of dietary fiber from fruits and vegetables like apples have a significantly lower risk for developing type 2 diabetes. And if you regularly eat an apple before meals, you may be less likely to overeat during dinner.


2) Apples good for your skin:

Apples contain vitamin C, which is a powerful antioxidant that protects your skin from free radical damage. Apples also contain a natural form of retinol (vitamin A), which helps reduce signs of aging and fight acne. Make sure to store your apples in a cool, dark place so they don’t turn brown—and make sure you wash your apple thoroughly before eating it; some people are more sensitive to pesticides than others, and you’ll want to make sure you’re getting rid of all those extra chemicals. One word of warning: while apples do have lots of fiber (about 4 grams per serving), they are high in sugar as well.


Apples also contain soluble fiber, which helps regulate your digestion and can lower cholesterol levels in your body. Eating a diet high in soluble fiber has been shown to reduce your risk for heart disease and certain types of cancer, so if you want to add some more fiber to your life, try snacking on an apple. You might even consider swapping out sweet desserts for something a little healthier—like an apple or two—after dinner. As with most fruits and vegetables, though, it’s best not to eat too many sweets on a regular basis; you’re sure to start gaining weight if you fill up on sugary snacks all day long! A better plan is to combine one serving of fruit per day with something protein-rich like nuts or yogurt.


3) Apples reduces blood pressure:

Apples can help reduce blood pressure. For every one-inch increase in your waistline, your risk for hypertension increases four times. According to research from Tufts University, a single daily serving of pectin-rich apple has been shown to decrease systolic and diastolic blood pressure by a whopping 7 and 6 percent respectively! That’s what we call a healthy (and delicious) way to improve heart health.


Apples can also help to lower cholesterol. According to an experiment at Cornell University, after consuming 2 1/2 cups of apple juice per day for eight weeks, participants experienced a noticeable decrease in total cholesterol levels by 8 percent! Research has shown that eating fresh fruit—including apples—can even make you smarter. In one study, adults ages 60 and older who ate three servings per week were found to have scored significantly higher on cognitive function tests than those who only ate one serving per week. Can’t get enough apple? You don’t have to wait until lunchtime or dinner time to benefit from their antioxidant powers!


4) Apples increases energy:

Apples have plenty of energy-boosting nutrients, like vitamin C and pectin. Pectin, a type of fiber, can also help keep you full, so you’re less likely to overeat. Fiber is also important for your digestive system; it helps move food through your intestines and prevents constipation. Apples are part of a healthy diet because they have a low glycemic index (GI), which means they don’t cause blood sugar levels to spike like high-sugar foods do. And remember that keeping your blood sugar at a good level ensures that you feel energetic throughout the day—no afternoon crashes here! Plus, eating enough fiber can lower bad cholesterol levels and help prevent certain types of cancer.


Apples can boost your energy in a few different ways. First, they’re an excellent source of vitamin C, which is a key nutrient for helping you feel full and satisfied so you don’t overeat. Second, fiber keeps your digestion regular and prevents constipation. Third, vitamins B6 and B5 help convert food into energy more efficiently—you might not think about it like that when you’re chowing down on an apple or two (or three!), but those juicy fruits are actually doing their part to power up your body. Apples also have phytonutrients called polyphenols; these antioxidants fight free radicals in your body that cause cell damage and aging, which can lead to cancer over time.


5) Apples improves digestion:

A 2010 study from India found that eating an apple a day can significantly improve digestion and thus prevent indigestion, heartburn, acid reflux and GERD. Apples have natural enzymes that help break down food and therefore reduce acidity levels in your stomach. Their soluble fiber also helps lower cholesterol levels and control blood sugar levels. On a side note, if you’re suffering from diarrhea or constipation then eating apples may help relieve your symptoms because they contain pectin, which soothes irritated bowels.


Apples contain a plethora of nutrients that are beneficial to your body. They’re particularly high in vitamin C, potassium and pectin, which is why they’re often recommended to people with indigestion and heartburn. If you want to improve your digestion then try eating an apple after every meal. Pectin is contained in apple peels so make sure you don’t throw them away! It may take some time for improvements to kick in but eating one or two a day will help soothe irritated bowels and reduce symptoms over time.


6) Apples lowers cholesterol:

There’s a lot to love about apples, but one benefit you might not realize is their ability to help lower cholesterol. One recent study found that when people were given an apple a day, they had lowered LDL (bad) cholesterol by 10 percent in only two weeks. Apples are also a great source of pectin fiber which helps to keep your digestive system functioning properly. Another great thing about an apple is its antioxidant content—high levels of quercetin and vitamin C help reduce inflammation and lower your risk for heart disease and cancer. And red apples have anthocyanins, which act as powerful antioxidants in our bodies—reducing inflammation and protecting cells from damage.


The benefits don’t stop there—apples can also help fight weight gain and diabetes. In one study, eating a daily apple led to a significant decrease in body fat, BMI and waist size. Apples are also known to help with insulin resistance and blood sugar levels. One explanation for these findings is that apples have a low glycemic index (GI)—which means they contain natural sugars that aren’t absorbed into your bloodstream as quickly as glucose or fructose. This slows down your digestion and causes you to feel fuller longer without adding calories or fat. Apples also have pectin fiber which helps slow down digestion even more.


7) Apples good source of fiber:

Like other fruits, apples contain plenty of fiber. Fiber aids digestion and helps lower cholesterol, keeping your heart healthy. It also helps you feel full, so you may eat less at meals (which can help with weight loss). Fiber is also associated with a reduced risk for type 2 diabetes and heart disease. The average apple contains 3 grams of fiber—about 14 percent of your daily recommended intake. Keeping fiber-rich whole grains on hand can help boost your fiber intake as well!


It’s also a great source of vitamin C. As an antioxidant, vitamin C works to protect your cells from damage. It may also support immune function and lower your risk for heart disease, stroke, and cancer. A cup of fresh apple slices has more than 100 percent of your daily recommended intake of vitamin C! And unlike some other fruits (cough cough… bananas), most varieties don’t lose their vitamin C content when they’re stored or cooked. Munching on a few raw slices with your breakfast keeps you on track for meeting your daily quota.


8) Apples boosts brain activity:

Apples are a great source of dietary fiber, which boosts brain activity and improves memory. There is also evidence that suggests when people eat an apple every day, it could cut their risk for developing Alzheimer’s disease by up to 40 percent. Fiber slows down digestion, which means your blood sugar levels stay more consistent and you don’t experience as many cravings between meals. As a result, you may be less likely to engage in high-risk eating behaviors like bingeing or emotional eating if you incorporate apples into your diet regularly.


Apples are a rich source of quercetin, a flavonoid antioxidant that can cross into your brain. This nutrient is thought to help protect against neurodegenerative disorders like Alzheimer’s disease and dementia by combating oxidative stress within cells. It may also inhibit your body’s production of amyloid plaques, which are toxic proteins that disrupt neural connections in your brain. Eating just one apple a day can significantly increase your intake of quercetin, potentially reducing your risk for these diseases over time.

Apples may help you maintain proper blood sugar levels:

Apples have been shown to reduce insulin resistance and make it easier for people with type 2 diabetes to keep their blood sugar levels under control without experiencing negative side effects like weight gain.


9) Helps with weight loss:

Apples have more pectin than most fruits, which makes them a great choice for snacking when you’re trying to lose weight. Pectin helps fill you up and keep your stomach feeling full and satisfied. It also helps reduce fat absorption when you are consuming high-fat foods as part of a weight-loss diet. Plus, research shows that there may be an association between regular apple consumption and lower body mass index (BMI). If you are trying to lose weight, eating an apple before or after a meal can help keep you on track.


Apples are also an excellent source of soluble fiber, which is key for maintaining a healthy weight. According to researchers at Purdue University, individuals who consumed more soluble fiber had significantly lower body weights, BMI and waist circumference than those who consumed less. Consuming high-fiber foods can also help improve your digestion, which can prevent overeating by alleviating constipation and promoting regular bowel movements. This will help you feel fuller longer between meals, especially when you’re trying to lose weight. Plus, having a healthy digestive tract helps support your immune system to help keep you from getting sick so often.


10) Reduces stress and insomnia:

Apples contain a large amount of quercetin, which is a type of flavonoid that has anti-inflammatory and antioxidant properties. While we don’t have any studies looking at how much apple consumption reduces stress or insomnia directly, there are studies showing that people who eat more fruits and vegetables have less stress and fewer insomnia symptoms. Because quercetin does reduce inflammation, it makes sense that increasing your consumption would help in these areas. And if you need to take something for sleep anyway (many OTC sleeping pills have been shown to increase risk for dementia), there’s no harm in adding an apple or two to your regular diet.


Reduces Stress and Insomnia – Third Paragraph:

Studies show that regular apple consumption is also linked to a lower risk for type 2 diabetes, better control over blood sugar levels in people with diabetes, improved insulin sensitivity and less oxidative stress in people with metabolic syndrome. Eating an apple a day has also been shown to improve cholesterol profiles, especially increasing HDL (good) cholesterol while decreasing LDL (bad) cholesterol. Another study showed that apple extract lowered triglycerides by as much as 40 percent. And finally, apples contain pectin which helps move things along through your digestive tract. If you have intestinal issues like constipation or irritable bowel syndrome (IBS), consuming more fruits and vegetables can help improve symptoms related to poor digestion.


 Best apple supplement in the world:

Apple supplements are a great way to get many of apple’s benefits. And there are plenty. Apples have been associated with various positive health benefits, such as: Lowering the risk for heart disease and cancer; Preventing age-related macular degeneration and other eye problems; and Managing diabetes by promoting healthy blood sugar levels. Below are three different apple supplements that stand out from others on today’s market. Each offers specific benefits but all three provide multiple ways to consume apples. Try one or try them all! But remember that when it comes to supplementing your diet, don’t forget about whole food sources like actual apples!


Apple powders. Apple powders are easily mixed into drinks or foods, which makes them ideal for those who are looking to supplement their diet without changing their routine too much. They’re also good if you prefer a milder apple flavor that doesn’t stand out as much. Apple powders are made from freeze-dried whole apples and come in many different flavors like cinnamon and cranberry-apple. Powdered apple supplements provide nutrients lost during processing, making them a nutrient-rich addition to your daily intake. They also come in convenient capsules for easy use and can contain probiotics for added gut health benefits.

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