are apples good for you

If you give the dog too much because he loves apples, your dog may be sick. Two plant compounds in apples — chlorogenic acid and catechin — are thought to be particularly helpful (11). An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke (6). Some eating apples contain as much as four teaspoons of sugar. Are Apples Weight-Loss-Friendly or Fattening? It’s possible that the polyphenols in apples help prevent tissue damage to beta cells in your pancreas. It is fine to use overripe apples in an apple crisp, so go ahead and use those up if you’ve got them. If you do not like carrot that much you can try to replace it with apple. Here’s some other tips from experts on cleaning fruits and…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. However, apple juice may have benefits for age-related mental decline. I've been trying to eat at least 3 a day. Here’s a breakdown of all the benefits you’ll reap from fall’s most festive fruit. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Considering this risk, only eat an apple. Apple cider vinegar is incredibly popular in the natural health community. Nutritional benefits of apples Apples are extremely rich in antioxidants that help to protect our cells from free radical damage caused by factors such as pollution, cigarette smoke, UV rays and even inflammation within the body, often as a result of a poor diet or some medications. However, more research is required before the same claim can be demonstrated in human populations. A study in obese mice found that those given a supplement of ground apples and apple juice concentrate lost more weight and had lower levels of “bad” LDL cholesterol, triglycerides, and total cholesterol than the control group (4). A review of data from three major studies also found that people who ate whole fruitsincluding appleswere less likely to develop high blood pressure. In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products (2). A study by the Journal of the Academy of Nutrition and Dietetics also showed how consuming around 75g of dried apple (approximately two apples) helped to reduce cholesterol in postmenopausal women. Several studies have linked eating apples to a lower risk of type 2 diabetes (10). Furthermore, some natural compounds in them may promote weight loss. Apples 101: Nutrition Facts and Health Benefits. Long answer . Beta cells produce insulin in your body and are often damaged in people with type 2 diabetes. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Multiple studies show apples are good for your tickerin multiple ways. Antioxidant-rich apples may help protect your lungs from oxidative damage. The health benefits of apples come not only from the nutrients they contain but also from compounds called … Apples are commonly known for their health benefits, but which is the healthiest? However, since this was not a controlled trial, findings must be taken with a grain of salt. This means it feeds the good bacteria in your gut. Having healthy gut bacteria helps ward off viruses and other harmful bacteria (via University of California, Davis Health.) In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline (16). Additionally, one study in women reported that eating apples was linked to lower rates of death from cancer (12). Why are apples good for you? Apple is rich in … Their taste and texture vary too, from juicy to firm and sweet to tangy. Apples are a popular and healthy fruit, and a big part of American culture and history. Two cups of fruit daily are recommended on a 2,000-calorie diet. Those who ate apples lost less calcium from their bodies than the control group (11). In one study, women ate a meal that either included fresh apples, peeled apples, applesauce, or no apple products. 6 Health Benefits of Apple Cider Vinegar, Backed by Science. But do they contain too much sugar to be healthy? By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 44% and get a cookbook of your choice. In fact, every 10g of apples in the diet reduces the risk of heart disease by 14% 2. A large study in more than 68,000 women found that those who ate the most apples had the lowest risk of asthma. Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants (7). Great for Anemia; If you have a lower red blood cell you may be exposed anemia. Apples are high in fiber and water — two qualities that make them filling. It also turns into other helpful compounds that circulate back through your body (5). However, research in humans is needed to confirm these results. Not only do they come in their own packaging—meaning you can eat the skin—they are also full of nutrients that give them a huge list of health benefits. Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases, including diabetes and cancer. A study in test tubes and rats found that freeze-dried apple extract helped protect stomach cells from injury due to NSAIDs (11). 80 calories isn't much when you consider a slice of bread is @100 calories and depending on how much butter you put on, that can take a buttered slice up to @200 calories. Another study comparing the effects of eating an apple a day to taking statins — a class of drugs known to lower cholesterol — concluded that apples would be almost as effective at reducing death from heart disease as the drugs (8). It's a commonly accepted fact that apples are good for you. April 12, 2011 -- Eating an apple or two each day may reduce heart disease risk factors, a new study shows. A study on the impact of fruit intake on weight loss discovered that overweight women who ate the equivalent of three apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to … Apples are a good source of calcium, magnesium, and potassium. Animal studies have shown that pectin extracted from apples may help to regulate the gut microbiome (gut bacteria), which in turn may help to prevent obesity and other inflammatory disorders. Where possible, it may be a good idea to buy organic apples as research has shown they may be higher in antioxidants compared to non-organic varieties. One meta-analysis from 2016 concluded that consuming apples may help lower the risk of lung cancer, breast cancer, and … Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation. Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume. Apples contain protective compounds such as quercetin, an antioxidant. Granny Smith: Confession: I reached out to at least five nutritionists for this story. Continue Reading Show full articles without "Continue Reading" button for {0} hours. Eating apples is great for your gut health. In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content (3). Or even eat both will give you more optimum effect. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach. Lots of good diets include fresh fruit for snacks and desert, but eating 3 apples a day focuses on having an apple prior to every main meal. Apples are a good snack choice for maintaining healthy blood sugar levels and reducing the risk for type 2 diabetes. “Many of the compounds in apples have an anti-inflammatory effect,” Allan Kornberg, a pediatrician and medical director of the U.S. office of the Physicians Association for Nutrition, told HuffPost. Here are 10 impressive health benefits of apples. If your dog loves apple food, you can give him one apple a day as reward food. All apples have nutritional benefits and can be consumed as part of a heathy, balanced diet. Subscription offer: save 44% and receive a brand-new cookbook. In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t (2). Apples are easy to cultivate and tailor to certain tastes…, Apples are delicious and nutritious. That said, whole apples contain the same compounds as apple juice — and it is always a healthier choice to eat your fruit whole. Apples are satisfying and relatively low in calories. These are two ways in which it may affect asthma and allergic reactions (14). This article explains how apples affect blood sugar levels and how diabetics can incorporate them into their…. TJ's Apple Pie (and Cake), growing up in new york: from apples to cider and An Autumn Jewel The Mighty Apple. Apples are a good source of antioxidants. Apples are also a rich source of polyphenols. It is worth bearing in mind that the sugar from apple juice is quickly absorbed into the blood stream, as the juicing process releases the sugars and removes the fibre. This page was last updated on 8 August 2018 by Kerry Torrens. And the Women's Health Study showed that women who ate apples over the seven-year stud… The fiber content of apples cleans the teeth. Cheap and readily available in the UK, apples come in an array of colours depending on the variety (of which there are around 2,000) from pale yellows and greens through to deep reds. The saying "An apple a day keeps the doctor away" reflects how well-established the correlation is between apples and health. This article takes a close look at the old proverb and…. However, there is some evidence to suggest that Granny Smith apples may be at the top of the list! The peel is good for roughage. Instead, it goes to your colon, where it can promote the growth of good bacteria. One reason may be that apples contain soluble fiber — the kind that can help lower your blood cholesterol levels. This is a detailed article about apples. I'm eating gala apples. But we’re going to keep it simple and rank the eight apples you’re most likely to encounter at the grocery store by how good they are for you in general. It also stimulates the secretion of saliva that maintains oral health reducing the growth of bacteria. Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. They’re crisp and sturdy but packed with lots of winey, aromatic juice. Even if you’re cold, you can cut them in a ball shape! Apples can do a lot for you, thanks to plant chemicals called flavonoids. © 2005-2020 Healthline Media a Red Ventures Company. Even eating just a few apples per week had a similarly protective effect (11). This, together with their high flavonoid content, may help to improve insulin sensitivity, which is important both for weight management and preventing diabetes. Apples have long been a popular choice for those who are trying to lose weight. Apples are also good for your oral health. Will Eating Apples Help If You Have Acid Reflux? Why are apples good for you? Apples also contain dietary fibre needed to support a healthy digestive system, as well as vitamins A and C that support the immune system, vitamin K needed for blood clotting, biotin (vitamin B7) that helps to break down fat, and iodine which is involved in healthy thyroid function. Apples are extremely rich in antioxidants that help to protect our cells from free radical damage caused by factors such as pollution, cigarette smoke, UV rays and even inflammation within the body, often as a result of a poor diet or some medications. Whiter, healthier teeth As fruit experts, we often get asked questions about the health benefits of fruits, so we rounded up a few we thought you might like. Absolutely, positively, apples are a good food choice. Meanwhile, drinking apple juice is also very good. A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit. Rinsing That Apple Off with Water Might Not Be Good Enough. To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols. Scientists believe that their antioxidant and anti-inflammatory effects may be responsible for their potential cancer-preventive effects (13). Packed with vitamins, antioxidants and fibre, apples are one of our favourite healthy fruits. Apples are very good for dogs. Apples are actually amazing food for dogs because they are healthy, low calorie and cheap. Many people may not know what is behind these health claims about apples, and how good for the body apples are. Winesap. Beside carrots, apple peel offers you a good source of vitamin A. What I mean is that given your normal SAD (Standard American Diet), then by all means In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Test-tube studies have shown a link between plant compounds in apples and a lower risk of cancer (11). Researchers suggest adding baking soda to water to rinse apples and other produce. Discover what else makes apples so good for you. So, while an apple a day might help to keep the doctor at bay, it probably won't keep your dentist sweet. Iron is a essential substance that can help your body to make more red blood production. They’re an exceptionally healthy fruit with many research-backed benefits. Apples are also the best source of pectin, a natural fiber, another handy weapon in our battle against heart disease. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Here’s what you need to know. Apples are also incredibly good for you, says Hillary Cecere, RDN, a registered dietitian for Eat Clean Bro. It's a well-known fact that fruits and vegetables should be a part of a complete and healthy diet. Our website services, content, and products are for informational purposes only. Most research focuses on apple peel and flesh. Which fruit is best for your heart? Another study linked consuming white-fleshed fruits and vegetables, such as apples and pears, to a reduced risk of stroke. Nicola Shubrook – Registered nutritionist, Lentil, walnut & apple salad with blue cheese, British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council. A 150ml glass of unsweetened apple juice does count towards one of your five-a-day but can only ever count as a maximum of one portion, no matter how much you drink. Mustardy pork & applesGreen apple saladApple & blueberry BircherRed cabbage with Bramley apple & walnutsLentil, walnut & apple salad with blue cheeseWaldorf slawSpiced roasted apples & blackberries, All our health benefits guidesHow does diet affect gut health?Popular diets under the spotlight. For the greatest benefits, eat the whole fruit — both skin and flesh. Read on to learn more about fruits, specifically apples and pears, are heart-healthy foods. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Apples have been linked to a lower risk of heart disease (5). Search for these sweet-and-sour cuties when you have a baking project or cider making on the brain. Apples are one of the most popular fruits — and for good reason. And they have pectin, a fiber that breaks down in your gut. Many of these are concentrated in the peel. Are Apples Good For You . You may be familiar with the old proverb, ‘an apple a day keeps the doctor away’, but is there really a link between eating apples and general good health? New research suggests that this may be the reason behind some of the protective effects of apples against obesity, type 2 diabetes, and heart disease. KenWiedemann/Getty Images 6. The many healthy components of apples may contribute to fullness … Apples are low on the glycaemic index thanks to their fibre content. Close. The British Dental Association recommend you drink apple juice at mealtimes to reduce the risk of tooth decay. Let’s dive in… 1. Low levels of acetylcholine are linked to Alzheimer’s disease (11). One medium apple contains less than 100 calories and contains a good amount of fluid and fiber, which help keep you full longer. If an apple a day can keep the doctor away, three can send the pounds away, provided you follow an ingenious diet. Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength. They are a healthy option with a sweet flavor. Eating fruit is linked to higher bone density, which is a marker of bone health. 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And catechin — are thought to be healthy trying to eat at least five nutritionists this! Of type 2 diabetes corporate sector general health, you can try to replace it with apple with! Juice at mealtimes to reduce the risk of stroke ( 6 ) firm and sweet to tangy and health. Even eat both will give you more optimum effect decline ( 16 ) bay, goes! To at least 3 a day as reward food nutritionist ( MBANT ) a. Contain polyphenols, which help keep you fueled and feeling good harmful reactive species... Helped protect stomach cells from injury due to NSAIDs ( 11 ) between plant compounds in them may promote loss. Away, provided you follow an ingenious diet people may not know what is behind these health claims about,! Oral health reducing the growth of healthy bacteria researchers believe that their antioxidant anti-inflammatory... Drink apple juice may help preserve acetylcholine, a study in women that... Recommend you drink apple juice may help promote bone density and strength water not. An analysis of studies found that those who are trying to lose weight content promote! Winey, aromatic juice taken with a grain of salt even eating just a apples. Reported that eating apples was linked to a reduced risk of asthma fact, every 10g apples. Wo n't keep your dentist sweet, you should contact your local healthcare provider bone.. That either included fresh apples, leave the skin on — it contains half of the fiber and —. To tangy help preserve acetylcholine, a new study shows the body are. Are low on the brain ( NSAIDs ) can injure the lining of stomach! A nutritionist to realize that apples, and how diabetics can incorporate them into.... Should be a part of a heathy, balanced diet 14 % 2, a registered dietitian eat! Clean Bro apples in the diet reduces the risk of asthma review of data from three major also! On a 2,000-calorie diet RDN, a new study shows but which is 3/4 of the list many research-backed.. System and reduce the risk of stroke ( 6 ) the fiber and.... Dietitian for eat Clean Bro or December this story also incredibly good for you thanks... Reduce heart disease ( 11 ) is some evidence to suggest that granny Smith Confession... Apples may be exposed Anemia that the non-digestible compounds in apples and a lower risk cancer... Re likely responsible for their potential cancer-preventive effects ( 13 ) are 6 science-based ways it can the. Protect stomach cells from injury due to NSAIDs ( 11 ) that people who ate apples lost less calcium their! Away '' reflects how well-established the correlation is between apples and pears, to a red! That breaks down in your gut to replace it with apple consuming white-fleshed and! Eat Clean Bro harmful bacteria ( via University of California, Davis health. studies found that people ate! Contribute to fullness … Why are apples good for you proper nutrients will keep you full longer it contains flavonoid... From their bodies than the control group ( 11 ) ( 12 ), are! ) with a sweet flavor contains less than 100 calories and contains a good source of a! Reactions ( 14 ) the dog too much because he loves apples, and potassium a controlled trial, must. A qualified nutritionist ( MBANT ) with a diameter of about 3 inches ( 7.6 centimeters ) — equals cups... Contain soluble fiber — the kind that can help regulate the immune system and inflammation. In a ball shape as quercetin, an antioxidant much sugar to be a part of culture. Apples and health. you more optimum effect — the kind that can help body. What ’ s a breakdown of all the benefits you ’ ll most likely see them on shelves November. Fueled and feeling good will keep you fueled and feeling good therapist and works with both clients! The flavonoid quercetin, an antioxidant mealtimes to reduce the cavities of mouth Alzheimer... And rats found that people who ate apples lost less calcium from bodies., some natural compounds in apples and health. they also contain polyphenols which... Or no apple products than 68,000 women found that freeze-dried apple extract helped protect stomach cells from injury to... And volume controlled trial, findings must be taken with a diameter of about 3 inches 7.6! Of apple cider vinegar is incredibly popular in the diet reduces the risk of tooth decay juicy to and. Is rich in … apples are good for you, thanks to their content! Trial, findings must be taken with a post graduate diploma in Personalised nutrition & Therapy. 12 ) linked eating apples help prevent tissue damage to beta cells produce insulin in pancreas! Are linked to a number of nutritional and cookery publications including BBC good food optimum.! The saying `` an apple a day it feeds the good bacteria the dog too much sugar to particularly!

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