Apples, the easily accessible and convenient fruit, are packed with surprising health benefits that continue to impress researchers. Not only are they tasty and simple to consume on-the-go, but they also possess properties that can aid weight loss and improve heart health.
Apples and weight loss
A study conducted at Washington State University revealed that natural substances found in apples, particularly Granny Smith apples, can be metabolized and fermented by gut bacteria to influence body chemistry, which then helps to keep off extra pounds. Although the dietary fiber in apples may not be directly digested by the intestines, they are taken in by the intestinal (probiotic) bacteria. Food scientist Giuliana Noratto, who led the study, explains that this finding will allow consumers to choose apple varieties specifically to fight obesity.
By balancing bacteria in the intestines, apples can also help the immune system function more efficiently, reducing inflammation linked to diabetes. As food consumption determines the balance of bacteria in our colon, apples contribute to a healthy balance, leading to feeling satisfied with less food. Consequently, this sense of fullness with fewer calories can contribute to lower body weight.
Apples as a “miracle fruit”
According to researcher Bahram H. Arjmandi at Florida State University, apples are a “miracle fruit” that should be consumed daily. Lab studies have demonstrated how apple pectin (a type of dietary fiber) and polyphenols (beneficial chemicals found in apples) can improve the ways our body deals with fats and decreases inflammation-causing molecules. Furthermore, Arjmandi’s studies have shown that apple consumption can protect the heart health of postmenopausal women.
Women who ate apples daily for six months experienced a drop in LDL (bad) cholesterol by an average of 23%. Additionally, apple consumption was linked to heart-healthy reductions in lipid hydroperoxide levels and C-reactive protein. Arjmandi points out how the additional 240 calories per day by consuming these apples didn’t result in weight gain, but rather, the women lost an average of 3.3 pounds.
It’s believed that the pectin in apples contributes to the feeling of fullness after eating, which then aids in losing weight. The old saying, “An apple a day keeps the doctor away,” can now also include the benefits of keeping belly fat and diabetes away.
Additional health benefits of apples
Apples contain a wealth of nutrients, antioxidants, and vitamins that contribute to overall health. Some of these additional benefits include:
- Weight control: The fiber in apples can help you feel full without consuming a lot of calories.
- Temperature control: Apples are rich in boron, which supports strong bones and has a healthy impact on estrogen, testosterone, and vitamin D – important factors in maintaining body temperature.
- Digestion support: Apples contain pectin, which can help maintain regular bowel movements and alleviate constipation.
- Vitamin C: Apples are a good source of immune-boosting vitamin C.
- Skin benefits: Consuming apples can lead to better skin due to their antioxidant properties and B vitamins.
- Cancer prevention: Quercetin, a powerful antioxidant found in apples, has anti-cancer properties that can suppress the development of certain cancers such as colon, lung, and prostate cancer.
How to incorporate apples into your diet
There are various ways to consume apples to ensure that you are reaping their many health benefits. Simply eating an apple as a snack, slicing it up and adding it to a salad, or juicing it with other fruits and vegetables are some of the options. You can also cook apples to create applesauce, apple butter, and even apple chips. Regardless of the method, adding apples to your daily diet can lead to significant improvements in health and well-being.
