Top 5 health benefits of apples

Top 5 health benefits of apples: Apples, which are rich in vitamins, antioxidants, and fiber, are one of our favorite nutritious fruits. Registered nutritionist Nicola Shubrook explains the additional benefits of pears.

What are apples?

Cheap and readily available in the United Kingdom, apples appear in a range of hues, from pale yellow and green to deep red, dependent on the approximately 2,000 varieties. Their flavor and texture range from succulent to firm and from sweet to sour. Here are defining Top 5 health benefits of apples.

• 51 kcal/215 KJ
• 0.6g protein
• 0.5g fat
• 11.6g carbohydrates
• 2.5g fibre
• 100mg potassium
• 6mg vit C

What are the 5 top health benefits of apples?

1. May lower cholesterol

Apples contain pectin, a plant-based natural fiber. Recent research published in the European Journal of Nutrition discovered that consuming pectin-rich whole apples had a cholesterol-lowering effect on healthy volunteers in comparison to apple juice. According to a study published in the Journal of the Academy of Nutrition and Dietetics, postmenopausal women who consumed approximately 75 grams of dehydrated apple (approximately two apples) had lower cholesterol levels.

2. May protect against diabetes

Apples have a low glycemic index (GI) due to their high fibre content. This, along with their high flavonoid content, may help increase insulin sensitivity, which is crucial for both weight management and diabetes prevention.

3. May prevent obesity

Pectin extracted from apples may help regulate the gut microbiome (beneficial gut microbes), which may help prevent obesity and other inflammatory disorders, according to animal studies. Human studies appear promising, but additional research is required.

4. May protect against heart disease

Apples are abundant in polyphenols, which are protective plant compounds, one of which is quercetin, a flavonoid. The American Journal of Clinical Nutrition discovered that those with higher quercetin levels (primarily due to apple consumption) had a reduced risk of several chronic diseases, such as heart disease and asthma.

5. May be beneficial for bone health

The consumption of fruits and vegetables is believed to be associated with increased bone density and better bone health. A study on healthy women suggested that apples, in particular, may reduce the quantity of calcium excreted from the body, thereby enhancing bone density.

Also read: 6 Health Benefits of Apple Cider Vinegar

Is it safe for everyone to eat apples?

Apples, as well as other fruits including apricots, avocados, and blueberries, contain salicylates. Some individuals may experience an allergic reaction, including skin irritation and edema, when exposed to these compounds.

Some consumers who are concerned about pesticides may choose pears grown organically.

Apple recipes

Ultimate apple pie
Caramel apple cinnamon buns
Apple, cheese & potato pie
Pork & apple burgers
The best apple crumble