Eating an apple every day reduces the risk of many diseases. It is rich in anti-oxidants and disease-fighting elements. It also reduces the risk of diabetes.
Apple is full of nutrition
According to a research published in the US Department of Agriculture, a 2,000-calorie diet recommends including two cups of fruit, which can be completed by eating about one apple. Because a medium size (about 3 inches in diameter) apple is equal to about 1.5 cups of fruit. An apple of 182 grams contains 2-4% manganese, copper, vitamins A, E, B1, B2, and B6.
Apples are also rich in polyphenols, which are essential for keeping the body healthy. Experts also believe that apples should be eaten without peeling, because fiber and polyphenols are found in apple peels.
Apple also helps in reducing weight
Apple is high in fiber and water, so eating it fills the stomach quickly. Published in PubMate Central by Julie E, Flood-Obegi and Barbara J. According to a research by Rolls, people who eat apples before eating food, their stomach gets full faster than people who do not eat apples or things made from it. Researchers say that people who eat apples before their meal consume 200 calories less than people who do not eat apples.
Apple is also good for heart health
Eating apples reduces the risk of heart diseases. According to research by Athanasios, Kieran M, and Julie, published in the National Library of Medicine, there is soluble fiber that helps lower cholesterol. The polyphenols found in apples act as antioxidants. The flavonoid epicatechin polyphenols help lower blood pressure. High intake of flavonoids can reduce the risk of stroke by 20%.
Lowers the risk of diabetes
According to research by Isao Muraki and colleagues, published in the National Library of Medicine, apples can reduce the risk of type-2 diabetes. Eating one apple a day can reduce the risk of type-2 diabetes by 28%.
The polyphenols found in apples protect the tissue of beta cells present in the pancreas from damage. These beta cells produce insulin in the body. These damages often occur in people with type 2 diabetes.
Apple reduces the risk of asthma and strengthens the lungs
Antioxidant-rich apples help protect your lungs from oxidative damage. In a study conducted on 68 thousand women, it was found that the risk of asthma in people who eat apples daily is reduced by 10 percent. According to this research by Diane A. Hisson, published in PubMed Central, the flavonoid quercetin found in apple peel strengthens the immune system and helps reduce inflammation.
Apple also reduces the risk of cancer
According to research by Diane A. Heisson, published in PubMed Central, apples can also reduce the risk of major diseases like cancer. Scientists say that the antioxidant and anti-inflammatory effects found in apples reduce the risk of cancer. A research done by Jonathan M Hodgson and his colleagues on women has shown that eating apples daily also reduces the risk of death due to cancer.