5 Benefits Of Eating Apple Everyday

“ An apple a day keeps the doctor away” You must have heard this line from your childhood. Do you know what are the actual benefits of having apples every day? Apples are not only delicious on their own or when added to dishes, but they also come packed with health benefits. Research shows that apples can improve gut health and reduce the risk of stroke, high blood pressure, diabetes, heart disease, obesity, and certain cancers.In this blog we will tell you about the 5 top benefits of eating apple everyday. 

Nutrients in a medium sized apple

Here is what you can give your body if you consume an apple a day. The nutritional information for a medium sized apple (182 g):

Nutrient	Amount	% Daily Value (DV)
Calories	95	–
Protein	0.5 g	–
Total Fat	0.3 g	–
Carbohydrates	25 g	–
Total Fiber	4.4 g	16%
Vitamin C	8 mg	10%

5 Benefits Of Eating Apple Everyday

Let us tell you the 5 health benefits of having apples everyday. 

1. Can lower cholesterol levels and blood pressure

You read that right! Enjoying a juicy apple can help keep your heart healthy. Studies have linked apple consumption to a reduced risk of cardiovascular disease, potentially due to the cholesterol-lowering effects of the soluble fiber found in apples.

Soluble fiber dissolves in water to form a gel-like material and that soluble fiber can help prevent cholesterol buildup in the lining of blood vessel walls. This is one of the best apple benefits for our body and here is why.  This, in turn, can help in reducing the risk of atherosclerosis (restricted blood flow due to plaque buildup) and heart disease. 

As per researchers from around the world, soluble fiber can also help lower blood pressure levels.  There has been a report that showed a 52 percent lower stroke risk with patients who eat apples and who do not. Eating two apples a day can help in lowering the LDL (“bad”) cholesterol and triglyceride levels.

2.  Boost Heart Health

Apples are rich in fiber, vitamin C, and antioxidants. A medium-sized apple offers around 11–14% of the daily recommended fiber intake. It also provides your body with 10% of the daily recommended vitamin C (apple nutrients) intake. Fiber present in apples can help manage blood pressure, potentially reducing the risk of cardiovascular disease.

Vitamin C acts as an antioxidant and, along with other antioxidants, may contribute to heart health. It is also essential for proper immune function, aiding the body’s defense against infections and diseases.

3. Improve digestion

Eating apple everyday is the perfect way to improve your gut heath. Apples contain pectin, a type of fiber that acts as a prebiotic in your gut microbiome, contributing to better overall health. Since dietary fiber cannot be digested, pectin reaches the colon intact, promoting the growth of beneficial bacteria.

Soluble fiber helps slow down digestion, making you feel fuller for longer and slowing the absorption of glucose, which helps control blood sugar levels. On the other hand, insoluble fiber aids in moving food through your system, helping to prevent constipation and promoting regularity. Do you know when your digestion power is at its peak you can actually lose weight? Our next para is all about how apple weight loss is possible.

4. Can help in Weight loss

According to a review of research, apples contain polyphenols that may help prevent the accumulation of visceral fat in individuals with varied BMIs and weights. Low in calories, rich in antioxidants, and packed with fiber, apples are naturally sweet, promoting satiety and helping to curb cravings for sweets. While apples alone can’t achieve weight loss, they can support your goal when combined with a healthy, balanced diet. Also the apple vitamins like vitamin C can not only support weight loss. But it can also improve your immunity.

5. Lowers Risk of Type 2 Diabetes

Consuming an apple before a meal has been shown to reduce postprandial (after eating) blood glucose levels in individuals with impaired glucose tolerance (pre-diabetes). Additionally, a 2017 review published in Food & Function suggests that regular consumption of apples and pears may lower the risk of developing type 2 diabetes by 18%. Even consuming just one apple or pear per week was associated with a 3% reduction in risk.

The fiber in apples not only promotes satiety but also helps regulate blood sugar levels. Unlike other carbs, fiber isn’t absorbed by the body, so it doesn’t cause blood sugar spikes. However, apple juice lacks this fiber because the skin and bulk are removed. For a fiber boost, opt for whole apples instead. 

Remember again” an apple a day keeps a doctor away”. Apples are a highly popular fruit that individuals with diabetes can enjoy without hesitation. They are rich in fiber, vitamin C, and other phytonutrients that support overall health.