nutrition food apples and benefits

APPLES

Water 86%

This sweet juicy fruit is the ideal weight loss fruit thanks to its high fiber, and low-calorie values. The study about the benefits of apples shows that this polyphenol-rich fruit promotes anti-obesity effects and exerts healthy effects like fighting free radicals, regulating gene expression, and altering signal transduction in fat tissues. Another research has also shown that consuming average size apples can lower the risk of diabetes. Apples also contain Vitamin C which is 14% and antioxidant properties, making them a great addition to your diet. Eating apples before a meal provides high satiety value that makes people consume fewer calories at meal times for maintaining a calorie deficit ultimately leading to weight loss. When eaten a whole average size apple can help control your appetite and reduce hunger. The study reports have also shown that people who ate more apples had fewer issues with cholesterol. You must add some apple slices to your cereal, salads, or oatmeal for a fiber-rich tasty meal.

HOW TO ENJOY

Mr. Kristen Smith, RDN, Spokesperson for the Academy of Nutrition and Dietetics and registered dietitian for piedmont Healthcare, recommends topping your favorite salad with apple slices, dipping them in Yogurt as a snake, or adding them to oatmeal for natural sweetness. Further paring your apple with oats is also smart for your waistline, as they offer an extra helping of fiber. If you prefer a no-frills snack, simply grab an average size apple and go. Their portability is part of their appeal like bananas. 

BENEFITS OF APPLES

A study has shown that people who consumed apples in any form, whole or juice, had lower BMI and were 30% less likely to be obese than those who didn’t consume apples at all. The antioxidant substance in apples helps to reduce oxidative damage, thereby reducing the risk of cardiovascular diseases. Oxidative stress or damage can lead to cell damage which can contribute to a range of conditions including cancer and diabetes but this fruit eliminate the chances of these chronic diseases and save people.  A study showed that consuming two cups of apples a day could increase satiety and reduce weight BMI and blood pressure. A study made in 2019 found that eating two raw apples per day for 8 weeks lowered the levels of cholesterol among healthy people whereas drinking clear apple juice did not have the same impact on health. Research in 2020 found that fiber in apples can help a person feel full for longer, making them less likely to overeat which may help people manage their weight. An increasing feeling of fullness works as a weight loss strategy that helps to manage your appetite. This happened because whole apples reduce gastric emptying the rate at which your stomach empties its contents. The studies in this relevance also suggest apple intake may significantly reduce Body Mass Index (BMI), a weight-related risk factor for heart disease.

It can be summarized as:

Apples are a good source of fiber, vitamin C, and water. They also contain antioxidants, like Vitamin E and polyphenols that give the fruits numerous health benefits. The substance polyphenols may also have anti-obesity effects. Apple promotes heart health in several ways as they are high in soluble fiber which helps lower cholesterol. They have also polyphenols which are like to lower blood pressure and stroke risk.