It’s no surprise that apples are good for you-it’s earned the “keep the doctor away” reputation, Apples are an incredibly popular fruit. Research shows they provide many health benefits, such as reducing your risk of diabetes. However, you may wonder whether they’re fattening or weight-loss-friendly. This article tells you whether apples make you lose or gain weight.
Apples lower cholesterol
One medium-sized apple contains about four grams of fiber.Apples boast a lot of water. In fact, a medium-sized apple consists of about 86% water.Water-rich foods are quite filling, Which often leads to reduced calorie intake water is not only filling, but it also considerably lowers the calorie density of foods. Foods with low calorie density, such as apples, tend to be high in water and fiber. A medium-sized apple has only 95 calories but plenty of water and fiber.Several studies show that foods with low calorie densities promote fullness, reduced calorie intake, and weight loss.
Keep you full and weight loss friendly
The wealth of fiber an apple provides keep you feeling full for longer without costing you a lot of calories-there are about 95 in a medium-sized piece of fruit. This is 16% of the recommended fiber intake for women and 11% for men, which is extremely high given their low calorie content.That’s because it takes our bodies longer to digest complex fiber than more simple materials like sugar or refined grains. Many studies demonstrate that high fiber intake is linked to lower body weight and a significantly reduced risk of obesity . Eating fiber may slow the digestion of food and make you feel more full with fewer calories. For this reason, foods high in fiber may help you eat fewer total calories, which helps you lose weight.Fiber may also improve your digestive health and feed the friendly bacteria in your gut, which can also aid metabolic health and weight control. Apples may keep you slim. One component of an apple’s peel (which also has most of the fiber) is something called ursolic acid, which was linked to a lower risk of obesity in a recent study in mice. That’s because it boosts calorie burn and increases muscle and brown fat.
It can help breathing problems and heart health
The combination of nutrients, antioxidants, and fiber in apples may reduce your risk of heart disease. Five or more apples a week (less than an apple a day!) has been linked with better lung function, most likely because of an antioxidant called quercetin found in the skin of apples (as well as in onions and tomatoes), the BBC reports.Apples have been shown to reduce your body’s cholesterol and inflammation levels, which are both key factors for heart health. The breath benefits of apples extend even further: A 2007 study found that women who eat plenty of the fruit are less likely to have children with asthma. Other studies have found that foods rich in antioxidants, such as apples, may lower your risk of death from heart disease.
It is good for your brain functions
According to animal studies, apple juice may help prevent mental decline and Alzheimer’s disease. The fruit has been linked to an uptick in acetylcholine production, which communicates between nerve cells, so apples may help your memory and lower your chances of developing Alzheimer’s. In one study in mice, apple juice reduced mental decline by decreasing the amount of harmful reactive oxygen species (ROS) in brain tissue.
The antioxidant activity of apples may help prevent certain types of cancer. Several studies link apple intake and lung cancer prevention in adults. Furthermore, eating at least one apple per day has been shown to significantly reduce your risk of mouth, throat, breast, ovarian, and colon cancer.
It boost your immune system
While they don’t quite rival oranges, apples are considered a good source of immune system-boosting vitamin C, with over 8 milligrams per medium-sized fruit, which amounts to roughly 14 percent of your daily recommended intake. This fruit also boasts vitamin K, vitamin B6, manganese, and copper. Additionally, the peels are particularly high in plant compounds that may lower your disease risk and provide many other health benefits.
They decrease the risk of diabetes
Apple is a measure of how much blood sugar levels rise after eating. Low-GI foods may aid blood sugar control and weight management since they help keep your blood sugar levels balanced rather than spiking them. Additionally, evidence suggests that a low-GI diet may help prevent diabetes, heart disease, and some cancers. Clinical Nutrition found that apples, as well as pears and blueberries, were linked with a lower risk of developing type 2 diabetes because of a class of antioxidants, anthocyanins, that are also responsible for red, purple, and blue colors in fruits and veggies.