Benefits of Eating Apples
Health Benefits of Eating Apples
Eating apples regularly may decrease your risk of certain types of cancer. Studies have found that the antioxidants in apples can limit the growth of cancer cells. A review of scientific studies published in Public Health Nutrition found an association between eating apples regularly and a reduced risk of developing cancer. Other benefits of eating apples include the reduction of cholesterol and irritable bowel syndrome. Read on to learn more about the health benefits of eating apples. Here are some examples of some of these health benefits.
Pectin reduces cholesterol
Researchers have discovered that pectin in apples can lower cholesterol levels in the blood. Apples contain HDL, or good cholesterol, which helps your body remove bad cholesterol. When you eat apples, pectin binds to cholesterol and bile acids. When your body can’t use pectin, it will produce new bile acids from the cholesterol in your blood vessels. This can reduce your total cholesterol and raise your HDL (the good kind).
The antioxidant properties of pectin can reach the colon and gut. Apple pomace, a by-product of juice production, is a rich source of polyphenols and fiber. In animals, pomace has been shown to lower serum cholesterol, increase HDL, and inhibit LDL oxidation. It also inhibits COX-2 expression in macrophages. Apple pomace also improved the composition of caecal contents and increased the levels of SCFA and Bacteroidaceae. It may modulate the bacteria in the gut that aid in the absorption of nutrients.
Flavanoids protect lungs from oxidative damage
Researchers have discovered that flavonoids in apples may help to protect the lungs from oxidative damage. Several studies have shown that apples contain antioxidant compounds called flavonoids, which may help to reduce the risk of lung cancer. Flavonoids are powerful antioxidants that are found in fruits and vegetables. According to one study, apples have two to six times the antioxidant capacity of apple flesh. Moreover, flavonoids in apples are a great source of vitamin C.
In animal models and cultured cells, flavanoids have antioxidant properties. In addition, flavonoids inhibit the activity of P-glycoprotein, which is a substrate of free radicals. Therefore, high consumption of flavonoids may increase the toxicity of certain drugs. These drugs include digoxin, antihypertensive drugs, antiarrhythmic agents, and antifungal agents.
Dietary fiber helps fight irritable bowel syndrome
The soluble fiber in apples is beneficial for treating both constipation and diarrhea-predominant IBS. It increases bulk in the stool and helps reduce fermentable carbohydrates, which trigger bouts of IBS. Apples can be eaten alone or blended into smoothies. Some doctors prescribe a dietary supplement, such as Garden of Life’s Detoxifiber, which is based on organic foods and contains no harsh laxatives. It’s important to note, however, that too much fiber can cause bloating and gas.
Consuming more fiber-rich foods can help control symptoms, but a low-fiber diet may not be the answer for everyone. In such cases, it’s essential to discuss the best way to change your diet and your symptoms. For example, limiting the amount of fiber in your diet can help relieve diarrhea. Another solution to diarrhea is to reduce the amount of bran-based cereals and grains in your diet. This will also help you regulate the temperature of your food, which is crucial for bowel health.
Antioxidants protect cells from free radicals
Our bodies produce many substances called free radicals, which are harmful to our bodies. We cannot get rid of these by drinking water, but our bodies produce them by breaking down food. Exposure to sunlight, cigarette smoke, and other environmental factors also causes free radical production. Antioxidants neutralize these toxins, protecting the body from the negative effects of free radicals. They also enhance immunity. By protecting cells from free radical damage, antioxidants can prevent or reverse oxidative damage.
Apples are an excellent source of antioxidants. Apples contain a lot of antioxidants, such as vitamin A and C. The other antioxidants you should look for are lutein and selenium. Both of these are present in green vegetables, oranges, and corn. Selenium is found in grains and meat, as well as in cheese and eggs. These foods are rich in antioxidants and other important nutrients.
Dietary fiber increases bone mineral density
Increasing your dietary fiber intake can help increase bone mineral density. Studies have shown that eating three to five cups of fiber per day increases bone mineral density by about three percent. This is particularly beneficial for women since dietary fiber can help prevent bone loss, particularly in the hip region. But the amount of fiber that can affect bone density is limited. This may be because the effects of dietary fiber may vary between sexes.
Other studies show that dietary fiber is beneficial for bone health by increasing mineral absorption and bone turnover. The Institute of Medicine defines the dietary fiber as nondigestible carbohydrates and lignin. Several animal models have shown that dietary fiber increases calcium absorption and bone mineralization. Human-controlled trials have also shown a positive association between dietary fiber and bone mineral density in children. Similarly, a cross-section observational study found a positive association between dietary fiber and forearm bone density.
Vitamin C boosts the immune system
Did you know that eating apples can boost your immune system? Apples contain phytochemicals, including quercetin. This phytochemical supports immune health by decreasing inflammation and supporting the growth of good bacteria in the intestines. The good bacteria in your gut are known to be crucial to fighting infections. Consequently, eating apples can significantly lower markers of inflammation. And since they are rich in Vitamin C, apples are a great choice for those who want to improve their immune health.
In addition, apples contain vitamin C, which plays multiple roles in the immune system. These include strengthening the epithelial barrier against pathogens, reducing the likelihood of contracting infections, and protecting the body from environmental oxidative stress. Apples are also beneficial for people with type 2 diabetes. So, you should definitely add apples to your diet! But how can eating an apple improve your immune system? Here are a few reasons.