Apples are a very popular fruit, apart from their taste, the benefits of apples for health have also been widely recognized by the public.
According to the United States Department of Agriculture, medium-sized apples are a good source of fiber , namely, they contain 4.4 grams of fiber, covering 16 percent of the daily value. In addition, the same apple also offers 8.4 milligrams of vitamin C, providing more than 9 percent of the daily value requirement, along with small amounts of other vitamins and minerals, of course.
Here are some of the health benefits of apples:
1. Lowering High Cholesterol and Blood Pressure
Eating apples can help maintain heart health, the soluble fiber found in apples has cholesterol-lowering benefits so it can reduce the risk of cardiovascular disease. According to research conducted at the University of Illinois, soluble fiber can help prevent cholesterol build-up in the lining of blood vessel walls, thereby reducing the incidence of atherosclerosis or restricted blood flow in the arteries due to plaque buildup and heart disease.
The liquid fiber content in apples can also help lower blood pressure levels. One study found that consuming higher levels of soluble fiber can lower the risk of cardiovascular disease. Even someone who eats apples regularly can reduce their risk of having a stroke by as much as 52 percent. This is in accordance with a caller published by The American Journ of Clinical Nutrition in February 2020 who stated that consuming as much as two apples a day can help lower LDL cholesterol and triglyceride levels.
Research shows that eating apples (or pears) regularly is associated with a 52 percent lower risk of stroke. Additionally, a study published in February 2020 in The American Journal of Clinical Nutrition found that eating two apples a day helped study participants lower levels of bad LDL cholesterol and triglycerides.
2. Supports a Healthy Immune System
Keeping the immune system strong during the Covid-19 Pandemic season is mandatory, consuming soluble fiber in apples helps convert pro-inflammatory immune cells into anti-inflammatory and supports the immune system’s immune system. Animal research, published in May 2018 in the journal Immunity, found that a diet high in fiber could protect mice from the flu. However, whether these effects will be seen in humans remains unclear until further research is available.
The reason to believe that apples can increase immunity, because apples contain vitamin C which can increase immunity. A review published in November 2017 in the journal Nutrients found that vitamin C plays many roles in aiding immune system function, such as strengthening the epithelial barrier against pathogens and guarding against environmental oxidative stress, such as pollution to radiation.
3. Helps Digestion
Fiber, be it soluble or insoluble fiber, is important for maintaining digestive health, according to research from the University of Illinois, eating apples can reap the benefits of both fibers because apples have both. Soluble fiber can help slow down digestion and make the stomach feel full. In addition, fiber can also slow down the digestion of glucose so that blood sugar can be controlled. Meanwhile, according to research from Harvard University, soluble fiber can help move food through the digestive system and help with constipation. Keep in mind, to get the benefits of both soluble and insoluble fiber from apples, consume them along with the skin.
4. Prevent Cancer
The high levels of antioxidants in apples can reduce the risk of developing cancer, research shows that antioxidants have been shown to limit the growth of cancer cells. Research published in October 2016 in Public Health Nutrition revealed that consuming apples regularly can reduce the risk of certain cancers, such as colorectal, oral cavity, esophageal and breast cancer.
In addition to antioxidants, the fiber in apples is also useful for preventing cancer, a study published in the Journal of Pediatrics in March 2016 found that women who ate more fibrous foods as adolescents and as adults, especially vegetables and fruit, had a higher risk of developing cancer. lower than those who rarely or not at all.
Apples can also be one of the supporting foods for a high-fiber diet, the results of a study published in January 2019 in The Lancet Journal, a diet with high fiber consumption can prevent breast cancer and colorectal cancer, as well as type 2 diabetes and cardiovascular disease.
5. Supports Healthy Weight Loss
Apples are great for supporting a healthy weight loss diet, the soluble and insoluble fiber content in apples can make the stomach feel fuller for longer. This is because the fiber in apples can slow digestion and prevent an increase in blood sugar.
According to research in The Lancet, another benefit of apples is that people who eat the most fiber weigh significantly less. Research shows that overweight women who eat three apples a day lose 1.22 kg after 12 weeks.