Apples provide fiber, vitamin C, and antioxidants that help protect heart and intestinal health.
A 200 g apple has 104 calories, 5 g fiber, and 28 g carbs, providing 2-5% of the DV (Daily Value) vitamins E, B1, and B6. Vitamin E acts as a fat-soluble antioxidant, B vitamins are essential for growth and development, and vitamin B6 is important for protein metabolism.
Apples are also rich in polyphenols, an important group of antioxidants, which help protect cells from free radicals (harmful molecules that contribute to the development of chronic diseases, such as heart disease and cancer).
Good for the heart
Besides helping to stay in shape, apples have been linked to a reduced risk of heart disease because foods containing soluble fiber can help lower blood cholesterol levels. The fruit is rich in the flavonoid epicatechin, which may lower blood pressure.
In addition, flavonoids also help prevent heart disease by reducing the oxidation of LDL cholesterol, reducing atherosclerosis – the cause of plaque formation in the arteries. Another study found that eating white-fleshed fruits and vegetables, such as apples and pears, reduced the risk of stroke. For people who consume 25 g of apples per day, the risk of stroke is reduced by 9%.
Support weight loss
Apples are high in fiber, water makes the body feel full for a long time, and helps control appetite, thereby reducing energy intake.
Eating a whole apple increases feelings of fullness for up to 4 hours. Research also shows that eating this fruit can significantly reduce body mass index (BMI), a weight-related risk factor for heart disease. The source of polyphenols in apples may also have anti-obesity effects.
Reduce the risk of diabetes
Eating apples and pears has been linked to an 18% lower risk of type 2 diabetes thanks to the high content of the polyphenol antioxidant quercetin, phloridzin, in this fruit.
The anti-inflammatory effects of quercetin may reduce insulin resistance, a major risk factor for the onset of diabetes. Meanwhile, phloridzin assists in reducing the absorption of sugar in the intestine, contributing to lower blood sugar levels, and reducing the risk of diabetes.
Apples are packed with antioxidants, vitamins, and minerals that are good for overall health.
Boost gut health
Apples contain pectin, a type of fiber that provides good bacteria in the gut. The gut microbiome plays an essential role in overall health. A healthy gut is the “key” to better health.
Since fiber cannot be digested in food, pectin reaches the colon intact, promoting the growth of good bacteria. Nutrients improve the ratio of beneficial bacteria in the intestinal tract. New research shows that, by altering the beneficial gut microbiome, apples can help protect against chronic diseases like obesity, type 2 diabetes, heart disease, and cancer.
Contribute to the prevention of cancer
Antioxidants in apples can bring useful effects to support against lung cancer, breast cancer, and gastrointestinal cancer. Test-tube studies suggest that these effects may be due to polyphenols in apples that prevent cancer cells from multiplying. Furthermore, a study on women reported that consuming more apples was associated with a reduced risk of dying from cancer.
In addition, the pectin fiber in apples can inhibit the growth of cancer cells and even trigger them to die. However, scientists say more research is needed in humans to better understand the link between apples and cancer prevention, such as determining the right amount and time to eat.
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