Many reputable universities and institutes around the world have researched the health attributes of apples and pears, showcasing their nutritional benefits and role in helping people to maintain a balanced diet. 5 foods to eat if you want to live longer, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. A 100g serving provides 81kcal, 20.3g of carbohydrate, 1.4g fibre and 18.1g of natural sugar. The health benefits of apples include prevention of heart, gallstones, stomach, and liver disorders, constipation, anemia, and diabetes. Vitamins found in apples helps to maintain red blood cells and nervous system. Antioxidants protect cells against the oxidative stress caused by free radicals. *Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels. ‘There are some promising studies highlighting the benefits of apple consumption with asthma sufferers, although further research is required,’ says Plaza. De-selecting these cookies may result in poorly-tailored recommendations and slow site performance. While they don't quite rival oranges, apples are considered a good source of immune system-boosting vitamin C, with over 8 milligrams per medium-sized fruit, which amounts to … Soluble fibre, meanwhile, is a gel-like fibre that slows digestion and lowers cholesterol levels. ‘Vitamin C and E can work together to support other antioxidant compounds such as glutathione,’ says Plaza. Apples are a great source of both soluble and insoluble fibre. Nutritional benefits of apples Apples are extremely rich in antioxidants that help to protect our cells from free radical damage caused by factors such as pollution, cigarette smoke, UV rays and even inflammation within the body, often as a result of a poor diet or some medications. ‘Apples contain pectin, a soluble fibre, and this acts as the prebiotic,’ says Plaza. Here, Lily Soutter, a leading nutritionist, reveals some of the great health benefits of doing just that. These cookies do not store any personal information. Consider them your healthy secret weapon. This study is a commendable attempt to use a robust study design to look at the direct effects of fruit in people. Apples contain antioxidants, vitamin C, fiber, and several other nutrients that may boost heart, brain, and digestive health. ‘Minerals associated with fruit intake, such as potassium and magnesium are thought to play a role in neutralising effects of dietary acids, which have been attributed to bone loss,’ says Plaza. Apples health benefits includes promoting oral health, maintaining cardiovascular health, a healthy snack for diabetics, improving respiratory health, fighting cancerous cells, preventing osteoporosis, helps keep gut healthy, maintaining neurological health, boosting energy level, enhancing skin conditions, preventing premature aging, controlling body weight, preventing hemorrhoids, working … Raw apples with skin are a low calorie, highly nutritious food. Apples might help stave off Alzheimer’s disease Apple benefits include the potential to ward off Alzheimer’s disease. This may be partly to do with the high vitamin C levels of apples. Apples have been shown to have beneficial effects on vascular function and blood pressure (C. P. Bondonno et al., 2012), lipids (Jensen, Buch-Andersen, Ravn-Haren, & Dragsted, 2009), inflammation (Chun, Chung, Claycombe, & Song, 2008) and hyperglycaemia (Johnston, Clifford, & … The health benefits of eating apples Eating food when it’s in season delivers many more nutrients than at other times of the year. Many health problems are associated with being overweight, among them heart disease, stroke, high … As part of a smart diet, they can help protect against serious diseases, including heart disease, diabetes, cancer and more. Learn more about the benefits of apples … Various vitamins and minerals such as folate, potassium, niacin, and Vitamin C, B, K and E are present in this fruit. Apples are not just crunchy, sweet and satisfying. Your choices will not impact your visit. The mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet. Perhaps the greatest benefit of juicing apples at home is the flavor of the ripe, fresh-squeezed fruit. Apples may also lower your risk of cardiovascular disease, which includes heart disease and stroke. Wide world cultivated, the apple is one of the most spread fruits, which benefits are well known for human health. You may be able to find more information about this and similar content at piano.io, Everything you need to know about oat milk, NetDoctor, part of the Hearst UK wellbeing network. High in pectin fibre apples boost metabolic levels, help improve heart health and regulate body’s blood sugar levels by regulating the release of sugar. They’re high in soluble fiber, which helps lower cholesterol. When made from fresh, unpeeled apples, … A medium 150 gram apple contains 5g of fibre, which is more than one quarter of the recommended daily intake of 18g. ‘One study found that apple intake was associated with a 10 per cent reduction in asthma risk.’. Cheap, versatile and readily available, there are more than 2,000 varieties of apples to choose from, ranging from tart and tangy to mild and sweet. ‘Although more human trials are needed, there is some promising evidence emerging for the components of apple in cardiovascular disease,’ says Plaza. You can set your browser to block or alert you about these cookies, but if you do so, some parts of the site will not work. Like apples, pears really are a healthy option, backed up by science. A study on the benefits of apples shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. These cookies allow us to improve the site’s functionality by tracking usage on this website. Apples and pears Thursday 13 November 2008 “The size of your waist is a more important determinant of health than your weight,” The Independent said today. These include cookies that allow you to be remembered as you explore the site within a single session or, if you request, from session to session. Several lab studies have shown a link between plant compounds in apples such as flavanoids and polyphenols – collectively known as phytochemicals – and a lower risk of cancer. However, the healthfulness of the product is a major interest of home juicing devotees. Apple is also used in cosmetics. Many reputable universities and institutes around the world have researched the health attributes of apples and pears, showcasing their nutritional benefits and role in helping people to maintain a balanced diet. In fact, research into the health benefits … Why are apples so popular in the UK? Researchers at Cornell University have identified 12 compounds in apple peel that either inhibit or kill cancer cells in laboratory cultures. Pears are not better than apples. This 12-month trial in 160 post-menopausal women has found that eating dried apples daily reduces total cholesterol and LDL ‘bad’ cholesterol at three months and further reduces it at six months. Short chain fatty acids are consequently produced, which can aid in healing the gut lining.’, The main vitamins and minerals in apples are vitamins C and E, potassium and magnesium. Packed with antioxidants, prebiotics, vitamins, minerals and fibre, the health benefits of apples have earned them a place in the fruit bowls of households across the UK. Right now, apples are the stars, packing a real nutrient punch, especially immune-boosting vitamin C. Thanks to these nutrients, apples are said to have a wide range of beneficial health effects.’. ‘The prebiotic content of apples, as mentioned, may help to support a diverse range of beneficial bacteria,’ says Plaza. They also have polyphenols, which … This is one of the health benefits of apples most of us are willing to get. ‘Potassium is responsible for the control of ion balancing across cell membranes,’ Plaza adds. They have similar health benefits, though we know much more about how apples impact health than pears. They help make the shopping cart and checkout process possible as well as assist in security issues and conforming to regulations. ‘Different compounds that are released from a healthy microbiome can influence appetite hormones and therefore may contribute towards blood sugar balance and possibly reduce food cravings.’. ‘Polyphenols contained within apples may also help to influence the diversity of bacteria by inhibiting certain pathogenic bacteria through antimicrobial activity,’ she says. Vitamin E, meanwhile, is useful for ‘scavenging free radicals in lipids’, she says, and is therefore good for liver and cardiovascular health, while magnesium is responsible for around 300 chemical reactions in the body and is important for ‘sleep, relaxation and supporting the immune system’. As they ripen, the starch is converted to sugar (and the fruit becomes sweeter). Insoluble fibre is also called roughage. 3 things I learned about my health from wearing an Apple Watch. Apples: Nutrition Facts and Health Benefits “An apple a day keeps the doctor away” has been a widely-used adage in the west for the past half-century. These cookies are required for basic site functionality and are therefore always enabled. The apple is the most popular and commonly-consumed fruit in the English-speaking world and has been used in a variety of sweet and savory dishes alike. As part of a smart diet, they can help protect against serious diseases, including heart disease, diabetes, cancer and more. Follow us on social media to keep up to date with all the latest information. Prebiotics are fibres that stimulate the growth of ‘good’ bacteria. NOTE: These settings will only apply to the browser and device you are currently using. You may change your settings at any time. Apples contain good amounts of fibre (1.8g per medium sized apple), including the prebiotic fibre pectin, which help to feed our gut flora, supporting them to grow and flourish, so they can regulate every aspect of our digestive health effectively. Can brain training really delay cognitive decline? Which cookies and scripts are used and how they impact your visit is specified on the left. Apples (and pears) really are a healthy option, backed up by science. ‘Polyphenols provide antioxidant and anti-inflammatory properties that may influence the regulation of neuronal communication,’ she continues. A 2014 NERC-funded study found that Here are the health benefits of apples and pears, all of which are approved by the European Commission: © 2020 British Apples & Pears Ltd. All Rights Reserved. As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a “miracle food”. ‘These actions may therefore help to establish a healthy microbiome, supporting nutrient absorption and gut healing.’. In a large review assembled by researchers at California State University, eating an apple a day was linked to a 28 per cent lower risk of type 2 diabetes compared to not eating any apples. Many news stories on the benefits of fruits and vegetables are based on laboratory or animal studies using chemicals extracted from fruits and not fruits themselves. Old varieties of apples, bananas and onions are part of a UK study to potentially give consumers products with "significantly" higher levels of nutrients, it has been announced. Apples contain insoluble fiber, which is the type of fiber that doesn't absorb water. Oxidative stress is implicated in inflammatory conditions, including diseases such as cancer, heart disease and diabetes. And that’s not all. Bigger, better apples If you imagine a tree covered in bugs you might think it’s a sign of bad health, but in the case of certain apple trees it leads to great things. It supports your digestive system by softening your stools, and helps to prevent conditions such as constipation and diarrhoea. THE HEALTH BENEFITS OF APPLES A report by Juliette Kellow RD commissioned by Pink Lady® UK PART 1 SETTING THE SCENE INTRODUCTION The state of the nation’s health … They are usually only set in response to actions made by you which amount to a request for services, such as setting your privacy preferences, logging in or filling in forms. While this research is extremely interesting, robust human studies are needed before any conclusions can be drawn. Interestingly, those who ate apples lost less calcium from their bodies than those who ate none. ‘Antioxidants work by stabilising cells within the body and reducing their potential damaging effects,’ she says. Pectin, the main soluble fibre in apples, produces short chain fatty acids which are crucial to gastrointestinal health. ‘Vitamin C is useful for skin health, supporting collagen, has antihistamine properties and also has a role in regenerating vitamin E.’. Namely, bigger, better fruit. While eating fruit is generally known to support bone health, some studies show that apples specifically have a positive effect. Not only are apples a low-calorie snack – a medium 150g apple contains around 80 calories – but the high fibre and water content and satisfying ‘crunch’ texture makes them filling and satiating. Certain antioxidant and anti-inflammatory compounds in apples help to regulate immune responses in the body and appear to protect against – and even relieve symptoms of – asthma. Unripe bananas have a higher starch content. Apples contain quercetin, a powerful antioxidant that protects brain cells from degeneration in rats and might do the same in humans. In some cases these cookies improve the speed with which we can process your request, allow us to remember site preferences you’ve selected. Netdoctor participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. ‘Additionally vitamin C and phytochemicals are involved in the synthesis of the bone matrix.’. Apples strengthen teeth and have the ability to decrease the degree of infection of the teeth. The Health Benefits of Apples An apple is a fruit that has a high amount of fiber. ‘One animal study showed that apple concentrate significantly improved cognitive-related performance.’, The healthful compounds in apples may contribute to the relationship between the brain and the gut. ‘Vitamin C is a natural antihistamine and therefore may be useful in managing asthmatic symptoms, especially since symptomatic asthma in adults is associated with lower intake of vitamin C,’ she adds. Beta cells are often found to be damaged in people with type 2 diabetes. The fruit is free of fat, cholesterol and sodium and contains low amount of calories. The link between the gut and the brain is a subject of intense scientific study and debate, but early science suggests what we eat has a huge impact on our brain health – for better and worse. We asked Kim Plaza, nutritional advisor at Bio-Kult, to talk us through the various health benefits of apples: ‘Apples are the world’s second most consumed fruit, after bananas,’ says Plaza. This site uses functional cookies and external scripts to improve your experience. ‘People with cognitive impairment commonly suffer with gastrointestinal dysfunction, increased gut permeability and an imbalance of gut bacteria,’ says Plaza. High in antioxidants. Eating apples is associated with a lower risk of diabetes, observational studies show. These cookies are necessary for the website to function and cannot be switched off in our systems. Curb all sorts of cancers Bananas are an excellent source of potassium and supply vitamin B6, fibre and carbohydrate, and some vitamin C. Since they have a lower water content than most fruit, bananas typically have more calories as well as a higher sugar content compared to other non-tropical fruits. Moreover, the apple juice is very healthy for the body and it tastes very good. In fact, apples were ranked number one in Medical News Today’s featured article “What Are The Top 10 Healthy Foods?” ‘Along with fibre, vitamins and minerals, they also contain rich amounts of polyphenols. This site uses functional cookies and external scripts to improve your experience. Benefits of Juicing Apples. It also supports levels of butyrate-producing bacteria – butyrate is a nutrient produced in the gut – such as beneficial Bifidobacterium strains, says Plaza. ‘This is important for a number of processes such as muscle contraction and blood pressure control.’ Nutritionally speaking, the skin is the best part of the fruit. Many reputable universities and institutes around the world have researched the health attributes of apples and pears, showcasing their nutritional benefits and role in helping people to maintain a balanced diet. BGA House, Nottingham Road, Louth, Lincolnshire LN11 0WB, United Kingdom. Green banana… It provides bulk in the intestinal tract and helps food move quickly through the digestive system, according to Medline Plus.In addition to digestion-aiding insoluble fiber, apples have soluble fiber, such as pectin. Here's a quick glance at how We earn a commission for products purchased through some links in this article. It’s often called a ‘miracle food’. Folate and niacin are important for cellular function and energy production, while provitamin A supports skin health and wound healing (3, 4, 5 ‘One animal study showed that apple concentrate significantly improved cognitive-related performance, however further human trials are needed.’. ‘Polyphenols in apples may improve vascular health and blood pressure, while apple pectin may have the ability to increase bile acids, therefore potentially improving cholesterol levels.’. ‘It is the preferred food source for beneficial bacteria, and fermented within the gut. They’re packed with antioxidants, prebiotics, vitamins, minerals and fibre. In a study by California State University, women ate a meal that either included fresh apples, peeled apples, apple sauce, or no apple products. **Reduced consumption of sodium contributes to the maintenance of normal blood pressure. ‘Antioxidant properties have been shown to reduce inflammatory markers, which are associated with heart disease,’ she says. If you would like to know more about Cookie Notices and Cookie Consent please visit: https://cookiepedia.co.uk/giving-consent-to-cookies. The aphorism ‘an apple a day keeps the doctor away’ was coined in 1913 and still rings true today. Apples are not Here’s what science says about the health benefits of apples: ‘Apples contain some potent antioxidants within their skin, including quercetin, catechin, chlorogenic acid, and vitamin C,’ Plaza says. Impressive Health Benefits of Apples – World Apple Day 2020 Oct 21st, 2020 Events Nutrition.Food.Drink Wednesday 21st October 2020 is World Apple Day! Health benefits of apples Apples, as we know, have been linked to a number of health benefits, and many studies suggest that they may well be one of the healthiest foods to include in your daily diet. That apples specifically have a positive effect to sugar ( and pears ) really are a calorie! 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