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benefits of eating apples in the morning
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Benefits of eating apples for health in the morning
It turns out that the old adage has some truth in it: “An apple a day keeps the doctor away.”
Loaded with nutrients, fiber, and antioxidants, apples come with a variety of health benefits ranging from improving gut health to preventing chronic disease.
Can improve gut health
There are good bacteria in your gut that help keep digestive problems like bloating at bay, and research shows that apples — especially organic apples — can maintain a healthy gut microbiome.
“Apple contains pectin, a type of soluble fiber, which is a prebiotic. It feeds the good gut bacteria in your colon microbiome,” says Emily Rice, RD, staff dietitian at The Ohio State University Wexner Medical Center.
By feeding good bacteria and helping them thrive, the pectin in apples helps keep your gut healthy, resulting in benefits like regular bowel movements and boosting immunity, Rice says.
Can regulate bowel movements
One apple with the skin on contains about 4.5 grams of fiber, including both soluble and insoluble fiber, which has the following gut benefits:
Soluble fiber absorbs water and turns into a gel-like substance that can slow digestion, preventing diarrhea.
Insoluble fiber makes your stool bulkier and helps food pass through your intestines quickly, preventing constipation.
Apples are not necessarily a rich source of potassium but if you eat them in conjunction with a healthy, varied diet, the potassium in apples can help contribute to healthy blood pressure because it relaxes the walls of blood vessels. , thereby reducing the tension:
- A 2022 review of three studies found that people who ate more than four servings a week of whole fruits and vegetables, including apples, had a lower risk of developing high blood pressure than those who only ate whole fruits and vegetables once a month.
- Note: An apple contains about 107 milligrams of potassium. The recommended daily intake of potassium is 2,600 mg for women and 3,400 mg for men.
- If you have high blood pressure, lowering your blood pressure can prevent heart disease, heart attack, and stroke
The soluble fiber in apples can help limit the amount of cholesterol that’s absorbed into your bloodstream, which can lower your LDL, or “bad” cholesterol, Rice says.
Lowering cholesterol in general reduces the risk of heart disease, stroke, type 2 diabetes, and high blood pressure.
A 2022 review found that there was a correlation between frequent apple consumption and fewer risk factors for cardiovascular disease, particularly cholesterol.
The researchers also found that the prebiotics in apples may also play a role in preventing cardiovascular disease.
Can boost your immune system
Soluble fiber, such as the pectin found in apples, can strengthen your immune system, says Allison Childress, PhD, RDN, a dietitian and assistant professor in the Department of Nutritional Science at Texas Tech University.
“Soluble fiber increases the production of the protein interleukin-4 which stimulates T-cells. T cells play an important role in our immunity to pathogens,” said Childress.
A 2022 review found that pectin can boost your gut’s immune barrier, which can further protect you from infections in your gut.
Maybe diabetes friendly
Thanks to their fiber, apples have a low glycemic index, meaning they don’t cause blood sugar spikes, making them a healthy choice for people with diabetes.
Apples have a GI of about 28. In comparison, a glass of apple juice, which lacks fiber, has a GI of around 44. In addition to being a healthy choice for people with diabetes, apples can help reduce the risk of developing diabetes:
A 2005 study linked apples specifically to a lower risk of diabetes, finding that those who ate one apple a day had a 28% lower risk of developing type 2 diabetes than those who didn’t eat apples.
Can prevent free radical damage
Apples are rich in polyphenols, which are plant chemicals loaded with antioxidants. Childress says these polyphenols can help protect the body from cell damage caused by free radicals, and can help prevent conditions such as:
- Cancer
- Heart disease
- Diabetes
- eye disease
- Alzheimer
- parkinson
It’s important to note that most of the antioxidant content comes from the skin of the apple, says Childress, so you should avoid cutting the skin.
Hopefully useful for bone health
Eating apples can contribute to higher bone mineral density, says Childress. This can prevent osteoporosis, which is when there is damage to bone structure that can lead to an increased risk of fracture.
This is because vitamins and minerals such as vitamin C and potassium found in apples can reduce the amount of calcium lost from excretion, thereby promoting bone health, Rice says.
A 2012 review found an association between higher fruit intake and higher bone density and bone strength, with apples in particular being one of the fruits studied. It is believed that the bone benefits of fruit intake are related to the antioxidants and other bioactive compounds found in the fruit.
Interesting facts about the benefits of apples for the body
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