This nutritious fruit offers multiple health benefits. Apples may lower your chance of developing cancer, diabetes, and heart disease. Research says apples may also help you lose weight while improving your gut and brain health.
From sweet red varieties, like Red Delicious, Fuji, or Gala, to tangy green ones, like Granny Smith — my favorite with lime juice and a little salt when I want a savory snack — there is an apple for everyone.
They’re commonly used in recipes like pies, cookies, muffins, jam, salads, oatmeal, or smoothies. They also make a great snack or wedged and smeared with nut butter.
In addition to their culinary versatility and numerous colors and flavors, apples are an exceptionally healthy fruit with many research-backed benefits.
The current Dietary Guidelines for Americans recommend 2 cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits like apples.
Apples are also a rich source of polyphenols, an important group of antioxidants. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of apples’ health benefits.
To get the most out of apples, leave the skin on, as it contains half of the fiber and most of the polyphenols.
Due to their multiple health advantages, apples are often regarded to be the “king of fruits” by many nutritionists and health professionals. It is quite beneficial to eat apples first thing in the morning empty-handed. Apple components are simple, simple to stomach, and simple to absorb.
Could help fight asthma
Antioxidant-rich apples may help reduce airway inflammation related to allergic asthma.
Apple skin is rich in the antioxidant quercetin, which can help regulate your immune system and reduce inflammation. Theoretically, this could make apples effective against late phases of bronchial asthma responses.
Supporting this, test-tube and animal studies suggest quercetin may be suitable for allergic inflammatory diseases like asthma and sinusitis.
Still, more human research is needed on the topic.
Linked to a lower chance of diabetes
Eating apples may also reduce your chance of type 2 diabetes.
A compilation of studies found that eating apples and pears was associated with an 18% reduction in type 2 diabetes risk. Just one serving per week may reduce the risk by 3%.
The high amount of the polyphenol quercetin in apples could explain this beneficial effect.
What Happens to Your Body When You Eat Apple in the Morning?
FAQ
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