What happens to your body when you eat one apple a day

Apples are one of the most popular fruits in the United States and are known for their many health benefits, including improving digestion and protection against chronic diseases such as diabetes and heart disease.

Apples, especially with the skin, are a rich source of fiber, polyphenols and other nutrients that support heart health.

Several studies have linked apples to a lower risk of heart disease. A review has revealed that eating about one small apple a day is associated with a reduction in the risk of heart disease and risk factors such as high cholesterol and high blood pressure.

In addition, daily consumption of apples was associated with a risk of 27% death to die of a stroke and a risk of 25% of death in heart disease.

Apples are a good source of pectin, a soluble fiber that can improve digestion. As a soluble fiber, the pectin absorbs water in the digestive tract, creating larger and softer stools which are easier to pass.

Pectin is also recognized as a prebiotic that encourages the growth and activity of beneficial bacteria in the intestine.

The apples are rich in water and fiber but low in calories, which can support weight management by keeping you full and reducing your daily calorie intake.

A study has linked a higher intake of fruits and vegetables rich in fiber to weight loss. Participants who have eaten apples frequently lost an average of 1.24 pounds over four years.

Another review revealed that consumption of apples has considerably decreased the body mass index (BMI). However, no significant difference in body weight has been found.

Research suggests that people who eat two portions of whole fruit, such as apples, per day have a risk of type 2 to 36% diabetes than people who consume less than half a portion.

A review revealed that apples and pears were associated with a significant reduction of 18% of the risk of type 2. diabetes. Researchers have found that even one portion per week can reduce the risk by 3%.

A potential reason to this can be the concentration of flavonoids, including quercetin, in apples, which can help reduce blood sugar and improve insulin sensitivity. Soluble fiber in apples can also prevent diabetes by slowing the absorption of carbohydrates, preventing blood sugar peaks.

The apples are rich in antioxidants, which can decrease the risk of cancer by neutralizing carcinogenic free radicals. In addition, research suggests that phytochemicals in apples can help slow the growth of cancer cells and prevent them from multiplying.

Fiber found in apples can also help protect against colorectal cancer. The recent results of the American Institute for Cancer Research suggest that for each increase of 10 grams of dietary fiber, there is a 7% decrease in the risk of colorectal cancer.

Several observation studies suggest that apples can help reduce the risk of:

• Breast cancer
• Lung cancer
• Prostate cancer
• Certain cancers of the digestive tract

However, more human studies are necessary to confirm the anti-cancer effects of apples. Note that there is no unique food that will prevent cancer.

Antioxidants in fruits and vegetables can benefit the cognitive function, especially in the elderly.

Studies have shown that quercetin in apples can help protect brain neurons from oxidative damage and prevent Alzheimer’s disease. However, human studies are necessary to establish a clear relationship.

A medium gross apple – with the skin – provides the following nutrients:

• Calories: 95 calories
• Protein: 0.5 g
• Carbohydrates: 25 g
• Sugar: 19 g
• Fiber: 4.4 g
• Vitamin C: 9% of the daily value (DV)
• Water: 86%

Apples are relatively high in vitamin C, an antioxidant that helps the immune system work properly to combat diseases. Vitamin C helps improve the absorption of plant food iron and is necessary for the production of collagen.

The fruit is also rich in phytochemicals, in particular quercetin, catechin, chlorogenic acid and epicotechina, which all have strong antioxidant properties.

Since apples contain carbohydrates, people with diabetes must stick to a small apple – equal to around 15 carbohydrates – per meal or snack. Remember to balance it with a protein or healthy fat by combining it with a handful of nuts, nut butter or cheese.

It is unlikely that apples cause serious side effects when consumed in moderation. However, after eating apples, some people experience bloating, gas and digestive problems.

Indeed, the apples are rich in fiber and contain the Fudmaps fructose and sorbitol, which are sugars that some people cannot tolerate.

People allergic to apples should avoid apples and foods containing apples that could trigger symptoms. Studies show that 70% of people allergic to birch pollen develop pollen -related food allergies, especially apple. This is due to the similarity between apple proteins and birch pollen.

Finally, while a few apple seeds are unlikely to cause damage, consuming too many people can be dangerous. Indeed