The surprising health benefits of apples: Providing protection from the heart to the brain
The health benefits of a single apple are endless. According to experts, apples have a wide range of effects, from supporting heart health and strengthening brain functions to regulating cholesterol and protecting against cancer.
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Apples, which we consume frequently in our daily lives, stand out for their low calorie content. This fruit, which contains approximately 70 calories, is very rich in fiber and antioxidants. Nutritionist Lily Soutter states that pectin, found especially in the skin of the apple, exhibits prebiotic properties and contributes to the proliferation of good bacteria in the gut. This specific type of fiber also increases the production of short-chain fatty acids that support the life of intestinal cells.
The apple's ability to prevent blood sugar fluctuations is linked to its fiber and pectin content. These substances slow down the release of glucose from food while helping energy levels remain balanced. Nutritionist Rob Hobson states that polyphenols in apples increase the effect of insulin, which may reduce the risk of type 2 diabetes.
APPLES CONTRIBUTE TO YOUR BODY IN DIFFERENT WAYS
Research underscores that regular apple consumption has a protective effect against cardiovascular diseases. Thanks to pectin, the level of bad cholesterol in the blood decreases, while polyphenols prevent problems such as vascular narrowing.
Recently, questions like "Is the apple nature's Ozempic?" have also been on the agenda. Dr. Katerina Petropoulou from Imperial College London emphasizes that soluble fibers in apples slow down digestion, keep you full for a long time, and help with weight control. The fact that an apple contains approximately 70 calories makes it a healthy alternative to high-calorie snacks.
Apples also play a major role in cancer prevention. Polyphenols can suppress the growth of cancer cells. Its high vitamin C content strengthens the immune system. Scientific studies show that the risks of breast, lung, and oral cancer may be lower in those who eat apples regularly.
Furthermore, a flavonoid called quercetin in apples reduces inflammation in the brain, lowering the risk of cognitive decline. Polyphenols can also play a role in supporting short-term memory and increasing blood flow to the brain.
Experts state that consuming different varieties of apples can provide additional health benefits. Each apple variety contains different phytochemicals, and this diversity contributes to a richer gut microbiota. In addition, organic apples may be preferred as they may contain fewer pesticides. However, it may not always be possible to find or buy organic; at this point, washing the apple thoroughly provides sufficient protection.
To benefit from the advantages of apples to the maximum extent, it is recommended to consume them raw and with their skin. When consumed with yogurt or nut butter, blood sugar remains balanced and a feeling of satiety is provided for a long time.