It especially improves the ratio of Bacteriodetes to Firmicutes, the two main types of bacteria in your gut. Since dietary fiber cannot be digested, pectin reaches your colon intact, promoting the growth of good bacteria. May promote gut healthĪpples contain pectin, a type of fiber that acts as a prebiotic in your gut microbiome, and a healthy gut is often key to better health. SummaryĮating apples is linked to a lower risk of type 2 diabetes, potentially due to their polyphenol content. The high amount of the polyphenol quercetin in apples could explain this beneficial effect. Just one serving per week may reduce the risk by 3%. Linked to a lower chance of diabetesĮating apples may also reduce your chance of type 2 diabetes.Ī compilation of studies found that eating apples and pears was associated with an 18% reduction in type 2 diabetes risk. They also have polyphenols linked to lower blood pressure and chance of stroke. They’re high in soluble fiber, which helps lower cholesterol. SummaryĪpples promote heart health in several ways. Studies have also linked high intakes of flavonoids with a lower chance of stroke.Īnother study has also linked eating apples to a reduced chance of stroke. Some of these may help lower blood pressure. This fiber is also associated with a lower chance of heart disease.Īnother reason may be that they offer polyphenols. One reason may be that they contain soluble fiber. Research has found that eating 100-150 g/d of whole apples is associated with a lower chance of heart disease and risk factors such as high blood pressure. Could be good for your heartĪpples have been linked to a lower chance of heart disease. Their polyphenols may also have anti-obesity effects. SummaryĪpples are particularly filling due to their high fiber and water content. Interestingly, apple polyphenols may also have anti-obesity effects. Research also suggests apple intake may significantly reduce Body Mass Index (BMI), a weight-related risk factor for heart disease. This may happen because whole apples reduce gastric emptying - the rate at which your stomach empties. In one study, eating whole apples increased fullness more than consuming equal amounts of apple juice. May support weight lossĪpples are high in fiber and water, which makes them filling. They also contain antioxidants, like vitamin E, and polyphenols, contributing to the fruit’s numerous health benefits. SummaryĪpples are a good source of fiber and vitamin C. To get the most out of apples, leave the skin on, as it contains half of the fiber and most of the polyphenols. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of apples’ health benefits. The same serving also provides 2–5% of the DV for vitamins E, B1, and B6.Īpples are also a rich source of polyphenols, an important group of antioxidants. One medium 7-ounce (oz) or 200 grams (g) apple offers the following nutrients: The current Dietary Guidelines for Americans recommend 2 cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits like apples. NutritiousĪpples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving.
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