I’ve just been reading an article referencing the late Dr Michael Mosley’s book ‘Just One Thing’ ….. if you don’t have it, take a look (and it makes a great gift).
He talks about finishing your meal with an apple (include the skin). Because it’s full of flavonoids it can help regulate blood pressure and maintain blood vessel health. It reduces inflammation, lowers cholesterol and can reduce the risk of diabetes. They suggest the PINK LADIES have the highest concentration of flavonoids so those are the ones to go for.
It’s a timeless adage: “An apple a day keeps the doctor away.”
While it may sound simplistic, this phrase has endured because it holds a surprising amount of truth. Let’s dive into the science behind why eating an apple a day is a great habit for your overall well-being.
1. Rich in Nutrients and Low in Calories
An average medium-sized apple contains about 95 calories and is packed with vital nutrients such as vitamin C, potassium, and various beneficial plant compounds, including flavonoids. Vitamin C plays a crucial role in supporting the immune system and protecting cells from oxidative damage.
2. High in Dietary Fibre for Digestive Health
Apples are an excellent source of both soluble and insoluble fibre. A medium-sized apple provides about 4 grams of fibre, which is approximately 17% of the recommended daily intake.
Soluble fibre, such as pectin found in apples, helps reduce blood cholesterol levels and supports heart health. It slows digestion, helping to regulate blood sugar levels and improve insulin sensitivity.
Insoluble fibre aids in digestion by adding bulk to stool, preventing constipation and promoting regular bowel movements.
3. Improves Heart Health
A study published in The British Medical Journal demonstrated that people who consumed an apple a day had a 40% lower risk of heart disease compared to those who did not. The study attributed this benefit largely to the high levels of soluble fibre and polyphenols, which help reduce inflammation and improve the function of blood vessels.
4. Supports Weight Management
Eating apples as part of a balanced diet may aid in weight loss due to their high fibre content, which promotes feelings of fullness and helps reduce overall calorie intake. The water content in apples also contributes to satiety, making it easier to control portion sizes at meals.
A study conducted by Appetite Journal found that participants who ate slices of apples before meals consumed fewer calories overall compared to those who did not.
Whole apples are more filling than applesauce or apple juice, which tend to be less satisfying and higher in sugar content.
5. Boosts Brain Health
Emerging research suggests that apples may play a role in protecting cognitive function as we age. The antioxidants in apples, particularly quercetin (see my recent blog and video on the dynamic due: Quercetin and Bromelain), help reduce inflammation in the brain, which can lead to neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
6. Promotes Healthy Skin
The vitamin C content in apples helps promote the production of collagen, a protein that keeps the skin elastic and youthful-looking.
7. May Reduce the Risk of Type 2 Diabetes
The polyphenols in apples may help regulate blood sugar levels by slowing down the digestion of sugars and reducing glucose absorption.
In a study published in The American Journal of Clinical Nutrition, researchers found that people who ate at least one apple a day had a 28% lower risk of developing type 2 diabetes compared to those who didn’t consume apples.
8. Helps Fight Asthma and Improves Lung Health
A study conducted by Thorax, a journal of respiratory medicine, showed that people who consumed five or more apples per week had better lung function and a lower risk of asthma. This is likely due to the anti-inflammatory properties of the fruit’s flavonoids.
Conclusion: Why an Apple a Day Is a Smart Choice
The simple habit of eating an apple a day can have profound effects on your health. Whether you’re looking to improve your heart health, maintain a healthy weight, support digestion, or protect your brain, apples are a powerful, nutrient-dense food that can help you reach your goals. Backed by science, this classic fruit should be a staple in any balanced diet. So next time you’re considering a snack, reach for an apple – your body will thank you!
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