As it turns out, eating an apple a day might actually keep the doctor away. Along with other fruits, apples are some of the best fruit that you can incorporate into your diet as they pack a big antioxidant punch (and are also rich in flavonoids and dietary fibre) and provide a wide range of health benefits. Antioxidants are good for you because they can reduce the risk of things like heart disease, cancer, and other conditions that can develop as a result of aging. In this article, Dr. Ali Ghahary breaks down just how apples can improve your quality of life. Throughout this article you will also find links to information on how consuming other fruits and vegetables can be of benefit to you.
The number one question that Dr. Ghahary is asked by patients is “How can I lose weight?” While exercise certainly plays a big role when it comes to weight loss as well as maintaining a healthy weight, diet is also crucial. What you put into your body matters. If you eat a lot of sweets, carbohydrates (such as pasta, bread and pastries), or fatty foods, you’re more likely to gain weight as opposed to lose it. Instead, you’ll want to make healthier choices. To start, you should increase your intake of vegetables and fruit, including apples. In 2014, a group of researchers from Washington State University analyzed how the compounds of 7 different varieties of apples (including Gala, Granny Smith, Golden Delicious, Red Delicious, Braeburn, Fuji and McIntosh) affected gut bacteria. Their findings, which were published in the Food Chemistry journal, suggested that apples may help prevent obesity as well as any of its associated disorders.
Another study done in 2008 by scientists from Cornell University in New York, as well as scientists from Korea, suggested that apples may protect against neurodegenerative diseases such as Alzheimer’s and other types of dementia. Through an MTT reduction test, their research found that the phenolic phytochemicals found in apples prevented a significant number of cells from succumbing to oxidative stress as a result of neurotoxicity. You can learn more about the link between oxidative stress and Alzheimer’s disease by clicking here.
According to a study done by Florida State University, women who consumed apples every day were found to have reduced LDL cholesterol levels by as much as 23%, and a 4% increase in their HDL cholesterol levels. In addition, they were also found to have had reduced levels of C-reative protein and lipid hydroperoxide.
A study that involved almost 200,000 individuals found that those who consumed three servings of apples per week (as well as grapes, blueberries and pears) lowered their risk of developing type II diabetes by as much as 7%, as opposed to those who did not consume apples or the other aforementioned fruits.