Just 5 Apples a Week: The More the Better! 8 Reasons Apples Mean a Healthier Life!
If you are lucky enough to live near an orchard of apple trees, there can be nothing healthier and better in your life. Apples may have a great adage for them, they have become so commonplace that they are often overlooked. Many other exotic superfruits are the craze.
Apple is still the golden fruit of the ages-old adage and offers so many health benefits that you can never count them. Here are 8 reasons you would be healthier and happier if you eat your apple daily from a farm.
1. Nutritious Diet
A large apple gives you 5g of fiber with just 130 calories. It is not just a filling and delicious snack it is also loaded with nutrition. In fact, if you take just 2 cups of apple a day, it will address your entire fruit allowance for the day (you may not even have to add another fruit to your diet!).
A large apple contributes the following nutrients to your diet:
- Carbs – 34g
- Fat – 0%
- Cholesterol – 0%
- Dietary fiber – 5g
- Protein – 1%
- Iron – 2%
- Vitamin C – 8%
- Vitamin A – 2%
- Potassium – 7%
2. Lower Your Cholesterol Levels
A medium-sized apple gives you 4g of fiber while a large one gives you 5g of it. A large percentage of that fiber is in the form of pectin, which is soluble and helps in lowering your bad cholesterol levels (LDL).
It works by blocking the cholesterol absorption, promoting its use by the body instead of enabling storage.
3. Feel Fuller
The high amount of fiber in apple has another advantage for your overall health. Take just a medium size apple and it will keep you fuller for longer. It has complex fiber that takes more time for the body to digest compared to refined grains and sugar. You should target on getting at least 25g of fiber daily.
There are many advantages of feeling fuller for longer.
4. Weight Loss & Weight Maintenance
The apple peel has high amount of fiber in it. It also has ursolic acid. Not only the fiber is helpful in fighting off obesity, this acid is also beneficial for the same purpose.
This has been shown in the latest animal-based study.
Ursolic acid helps in improving your calorie burn. It also enhances muscle gain and brown fat.
When you eat apple, it helps in satisfying your hunger for fewer calories. Besides, it is a healthy food as it is loaded with different types of nutrients.
According to a study, when women were given 1 cup dried apples everyday for 1 year, they lost noticeable amount of weight. It also helped them in lowering their cholesterol levels and heart disease markers. According to researchers at the Florida State University, the pectin and high amounts of antioxidants in the fruit are responsible for the weight loss benefits. They also claim that if you take fresh apples, the results will be even better.
5. Preventing Respiratory Problems
According to studies, if you take at least 5 apples a week, it will help in improving your lung function. One such study has been published in the Health Magazine.
This has been attributed to the antioxidant known as quercetin present in the apple peel. The same antioxidant has also been found in tomatoes and onions.
6. Improved Heart Health
There are many studies that link apple to improved heart health.
The Women’s’ Health Study has been tracking over 34,000 women for almost two decades. According to this study apples do have a relation to reduced death risk due to cardiovascular and coronary heart disease.
In another study involving dietary data collection by Finnish researchers over a period of almost three decades (9,200 adult subjects), people who ate apple frequently reduced their risk of strokes by a huge margin against those who didn’t take apple as often.
These heart benefits of apple have been attributed to their antioxidant content. It helps in preventing LDL cholesterols from getting oxidized and preventing inflammation.
The special soluble type of fiber in the fruit has also been found to help reduce cholesterol levels.
7. Stronger Immune System
An apple a day can also keep the common cold away. Apples are rich in vitamin C, which helps in boosting your immune system. An average apple gives you 8-10% of your daily recommended allowance of the immune-boosting vitamin.
A stronger immune system helps you prevent and fight off so many types of diseases.
8. Preventing Cancer
According to a 2004 study, French researchers showed that a certain compound in apple played an important role in preventing colon cancer.
According to a 2007 study at Cornell University, more compounds were found to help fight different types of cancers including breast, color and liver cancers. These chemicals are called triterpenoids.