With a wide range of varieties, apples are one of the most popular fruits out there. And it’s not just because of their satisfying crunch or great taste. They’re actually one of the healthiest foods you can eat! We’ve all heard the saying that an apple a day keeps the doctor away. Today, we’re going to go over 7 reasons why that saying may have come to fruition.
Apples are loaded with nutrients, such as vitamins A, C, E, K, B vitamins, and some minerals such as potassium, manganese, and copper. It’s also low in calories, high in fiber, and contains powerful polyphenols which are thought to be one of the main sources of their health benefits.
1. Supports Brain Health
Apples can be great for the brain, especially as we age.
Apple juice has been found to help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to cognitive decline. [1]
Though only animal studies have been done on apples and brain health, the results are interesting.
One study done on rats found that apple juice lowered oxidative stress in the brain and decreased mental decline. [2]
Another study done on elderly rats found that apples were able to help restore memory to the level of younger rats.
An apple a day may not actually keep the doctor away, but it may help you stay sharper for longer!
Let’s see what else an apple a day can do…
2. Promotes Healthier Bones
In general, eating fruit is linked to higher bone density, a marker of strong bone health. Researchers believe that this is due to the antioxidants that fruits contain.
Some studies suggest that apples specifically help support bone health. [3]
One study had women eat apples in various forms — such as full apples, apple sauce, or apple juice — or none at all. They found that those who had apple products in their diets lost the least amount of calcium over the span of the study. [1]
3. May Help The Lungs
Being so rich in antioxidants, apples may help protect the lungs against free radicals and the oxidative damage they can cause.
A large study involving more than 68,000 women found that those who ate the most apples had the healthiest lungs.
Apples contain the flavonoid quercetin, which can help support a healthy inflammatory response and regulate the immune system. This may help the body when it comes to allergens or other things that may irritate the lungs. [4]
4. Can Boost Gut Health
Apples contain a type of fiber called pectin. This acts as a prebiotic, meaning that it feeds the good bacteria in the gut.
The body doesn’t absorb fiber during digestion. Instead, it goes to the colon where it can promote the health of good bacteria. It also turns into other beneficial compounds that can circulate through the body.
Researchers believe that this may be the source of some of the apples’ benefits, specifically within the heart.
5. Supports Healthy Blood Sugar Levels
Several studies have linked eating apples to healthier blood sugar levels. [5]
In one large study, eating an apple a day was linked to healthier blood sugar levels and a 28% lower risk of developing health issues that may arise from poor blood sugar. Even eating just a few apples per week had a similarly protective effect. [1]
It’s possible that the polyphenols in apples help prevent tissue damage to beta cells in the pancreas, which produce insulin in the body.
6. May Help With Weight Management
Apples have been found to help you feel full, meaning they can help with portion control. This is thought to be due to their water and fiber content.
In one study, those who ate apple slices before a meal were reportedly more full than those who did not, and they consumed on average 200 less calories over the course of the meal. [8]
In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds and ate fewer calories overall. [9]
7. Good For The Heart
Apples are known to be good for the heart for a few reasons.
One is that they contain soluble fiber, which can help lower your blood cholesterol levels.
They also have polyphenols, which have antioxidant effects. One of these polyphenols is the flavonoid epicatechin, which can help with stress in the cardiovascular system. An analysis of studies found that a high intake of flavonoids can help keep the heart functioning well. [6]
Flavanoids can also help reduce LDL cholesterol, or the “bad cholesterol”, and act as antioxidants. [7]
Many studies exist that look at apples and their effect on heart health. If eating an apple a day is going to keep the doctor away for any reason, it will likely be because it can help keep your heart healthy and strong.
If you’re looking for something else that can help keep not just your heart healthy, but support overall health, look no further.
Turmeric has been used around the world for thousands of years. From heart health to joint health, its abilities are astounding.
Purality Health has infused this ancient superfood in a patented micelle liposomal formula so that you can get the most out of every dose. That way, you can actually feel the difference.
What are the many benefits of turmeric?
References and Resources
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- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/
- https://pubmed.ncbi.nlm.nih.gov/14978604/
- https://pubmed.ncbi.nlm.nih.gov/23244535/
- https://pubmed.ncbi.nlm.nih.gov/27187333/
- https://pubmed.ncbi.nlm.nih.gov/23990623/
- https://academic.oup.com/jn/article/140/3/600/4689169
- https://pubmed.ncbi.nlm.nih.gov/22400181/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664987/
- https://pubmed.ncbi.nlm.nih.gov/18439712/
