What does apples do for your body

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May lower cholesterol Apples contain pectin, a natural fibre found in plants. May protect against diabetes Apples are low on the glycaemic index GI thanks to their fibre content. May prevent obesity Animal studies have shown that pectin extracted from apples may help regulate the gut microbiome beneficial gut bacteria , which in turn may help prevent obesity and other inflammatory disorders. May protect against heart disease Apples are rich in polyphenols, protective plant compounds, one of which is a flavonoid called quercetin.

May be beneficial for bone health Fruit and vegetable intake are thought to be associated with greater bone density and improved bone health. Is it safe for everyone to eat apples? Apple recipes. But with their high fiber and antioxidant content, eating an apple every day can actually have a positive effect on blood sugar management.

A study found that greater consumption of apples, among a handful of other fruits, was associated with a reduced risk of developing Type 2 diabetes.

Oranges typically get the glory for being a high-vitamin C fruit, but apples deserve credit for this micronutrient, too. Getting enough vitamin C keeps your immune system functioning properly, as its antioxidant properties protect against pathogens and reduce oxidative stress. Deficiencies of this critical vitamin have been linked to higher susceptibility to infections.

Of common grocery store varieties, Granny Smiths contain the highest amount of vitamin C at 12 milligrams per grams of fruit. Or, if you're really looking to boost your C, seek out rarer varieties like Sturmer Pippin, Calville Blanc, or Baldwin apples, which contain up to 40 milligrams per grams.

Who wouldn't want to dial back the risk of death by any cause? A study that followed older women for 15 years found that those who ate more apples were less likely to die from any health condition.

Specifically, the women in the study had lower risk of death from heart disease and cancer. Sounds like reason enough to grab a Gala and get munching! There's only one science-backed way to wash the pesticides off your crunchy snack.

Is it as healthy as some say? We turned to the research. People who already have diabetes and follow a high fiber diet may also have lower blood sugar levels. The American Diabetes Association recommend eating fresh fruit, including apples, to satisfy a sweet tooth and provide nutrition. However, they remind people to account for the carbohydrate content in the fruit.

A medium apple contains However, it also provides fiber and other nutrients, which means that, as a sweet snack, it has additional health benefits. Is yogurt good for people with diabetes? Consuming antioxidant-rich foods may help prevent the oxidative stress that causes cell damage and may lead to the development of certain cancers. Apples are a good source of antioxidants. One meta-analysis from concluded that consuming apples may help lower the risk of lung cancer , breast cancer , and colorectal cancer , among other types.

Fiber may also help reduce the risk of colon cancer , according to a meta-analysis published in Learn more about the link between cancer and diet here. According to a rodent study , apples contain bioactive compounds that may help promote healthful gut bacteria, which may help optimize the health of people with obesity. The authors looked at how eating apples might affect the gut microbiota of rats.

The changes they observed suggested that apple consumption may help humans with obesity. Fiber can also help a person feel full for longer, making them less likely to overeat.

Fruits and vegetables of all kinds can be healthful, but which fruits offer the most benefits? The table below shows the amount of each nutrient in a medium sized raw apple weighing around g.

It also shows how much an adult needs of each nutrient, according to the — Dietary Guidelines for Americans. People can eat them raw, as applesauce, chopped in salads, baked whole, in pies, pastries, and cakes, in curries and chutneys, dried in slices, added to smoothies, and as juice. Some popular apple varieties include :. Preferences vary, but many people prefer tart, tangy apples for making applesauce or apple pie.

To avoid adding sugar, try pairing tart apples with sweet ones in cooking or adding spices to counter the sharpness. Eating an apple is unlikely to trigger serious side effects in most people, but some people may need to take care. Apple seeds contain cyanide. Swallowing whole seeds is unlikely to cause harm, but chewing and swallowing a large number of apple seeds could be dangerous.

Some people may have an allergic reaction after eating apples. Anyone who experiences hives , swelling, or difficulty breathing should seek immediate medical attention. If this progresses to anaphylaxis , it could become life threatening. Find out more here about an apple allergy here.

In the past, there was a widespread belief that eating an apple could help remove plaque from the teeth. However, studies have not found strong evidence of this. Brushing the teeth regularly is more likely to have this effect.