7 reasons why you should eat an apple every day

‘An apple a day keeps the doctor away’ might be an age-old saying but it’s a virtuous one. One of the most popular fruits globally, apples provide innumerable health benefits to the body, including lowering cholesterol levels, promoting gut health and supporting weight loss. Apart from tasting delicious, apples are a great source of fiber, antioxidants, vitamins and minerals.

Here are seven reasons why you should include them in your daily diet.

Protection against heart diseases

Loaded with the richness of soluble dietary fibers and antioxidants, apples can help in reducing cholesterol levels to promote heart health. They offer protective plant compounds known as polyphenols, including the flavonoid epicatechin, that lowers the risk of several chronic illnesses such as heart diseases. Flavonoids are also helpful in maintaining blood pressure and reducing the risk of a stroke.

Limits risk of diabetes

People with type 2 diabetes are recommended to include apples in their diet. Studies have found that eating soluble fibers can help in limiting the absorption of sugar into the bloodstream, thereby, maintaining the required blood sugar levels. Consumption of soluble fibers also facilitates the reduction of insulin resistance to improve blood sugar and triglyceride levels. In addition, antioxidants like polyphenols quercetin and phloridzin provide anti-inflammatory properties for better heart health.

Supports gut health

Apples serve as a key element in maintaining a healthy gut. Rich in fibers like pectin, apples stimulate the growth of good bacteria in the gut to enhance microbiome health. A healthy microbiome is further linked to a strengthened immune system and regulated body weight. The presence of vitamins like C and K in apples boosts the immune response against several diseases.

Aids cancer prevention

An October 2016 review by Public Health Nutrition stated that apples play a major role in reducing the risks of certain types of cancers such as breast cancer. Studies say apples contain a significantly higher level of antioxidants which prevents the growth of cancer cells. According to scientists from the American Association for Cancer Research, flavonols found in apples can lower the risk of developing pancreatic cancer by up to 23 percent.

Supports healthy weight loss

Higher dietary fiber and water levels in apples help in keeping the body satiated to prevent overeating. This low-calorie fruit is remarkably filling for the body compared to other fruits to reduce hunger and control appetite. As a result, apples facilitate healthy weight loss. Studies have also highlighted links between high fiber intake and reduced body weight and the risk of obesity. At the same time, you can keep this fruit handy to keep your sugar cravings at bay.

Promotes brain health

A review published in the journal Biomolecules in January 2020 shed light on the potential benefits of flavonoid quercetin in protecting neurons from oxidative damage. Flavonoid-rich food items such as apples contain distinctive anti-Alzheimer’s disease properties. Additionally, natural compounds, such as quercetin, found in apples foster the generation of new brain cells associated with improved memory and learning.

Superfood for skin

Apples provide natural fruit acids and multi-vitamin nourishment to the skin for increased protection against harmful effects of sun and pollution. Vitamin C's antioxidant properties reduce skin damage due to excess sun exposure and delay imminent aging signs. The fruit maintains a healthy glow on the skin by keeping pathogens and excess oils away.

One is not required to be a nutritionist to understand the benefits of apples for overall health and well-being. There are scores of science-backed health benefits of consuming apples regularly. However, it is important to consume apples in whole to make the most of this superfood. The colorful outer crimson skin of apples contains a majority of cancer-fighting components among other critical elements.