• Amarildo Prendi

4 Important Health Benefits of Consuming Apple's

An apple is an edible fruit produced by an apple tree (Malus domestica). Apple trees are cultivated worldwide and are the most widely grown species in the genusMalus. The tree originated in Central Asia, where its wild ancestor, Malus sieversii, is still found today. Apples have been grown for thousands of years in Asia and Europe and were brought to North America by European colonists. Apples have religious and mythological significance in many cultures, including Norse, Greek, and European Christian tradition.

It turns out there may be some truth to the age old saying: "An apple a day keeps the doctor away." Loaded with nutrients, fiber, and antioxidants, apples come with various health benefits ranging from improving gut health to preventing chronic diseases.

1. May improve gut health

There is accurate bacteria in your gut that helps keep digestive issues such as bloating at bay, and research shows that apples — particularly organic apples — can maintain a healthy gut microbiome.

"Apples contain pectin, a type of soluble fiber, which is a prebiotic. This feeds that good gut bacteria in your colon microbiome," says Emily Rice, RD, staff dietitian at The Ohio State University Wexner Medical Center. By feeding the good bacteria and helping it flourish, pectin in apples helps keep your gut healthy, resulting in benefits like regular bowel movements and increased immunity, says Rice.

2. May regulate bowel movements

One apple with its skin on contains around 4.5 grams of fiber, including both soluble and insoluble fiber, which have the following bowel benefits:

Soluble fiber absorbs water and turns into a gel-like substance that can slow down digestion, preventing diarrhea. Insoluble fiber bulks up your stool and helps meals pass quickly through your intestines, preventing constipation.

3. May decrease blood pressure

Apples are not necessarily a rich source of potassium but if you consume them along with a diverse, healthy diet, the potassium in apples may help contribute to healthy blood pressure because of how it relaxes blood vessels walls, thus easing tension:

A 2015 review of three studies found that humans who ate more than four servings a week of whole fruits and vegetables, including apples, had a decrease risk of high blood pressure than those who only ate whole fruits and vegetables once a month.

Note: An apple contains about 107 milligrams of potassium. The recommended daily intake of potassium is 2,600 mg for female and 3,400 mg for men.

If you have high blood pressure decreasing your blood pressure can prevent coronary heart diseases heart attacks, and strokes

4. May decrease cholesterol

The soluble fiber in apples can help limit the amount of cholesterol absorbed into your bloodstream, which can decrease your LDL, or "bad," cholesterol, Rice says.

Lowering cholesterol in general reduces your risk of heart disease, strokes, type 2

diabetes and high blood pressure. A 2015 review found that there is a correlation between frequent consumption of apples and fewer cardiovascular disease risk factors, particularly cholesterol. Researchers also found that the prebiotics in apples may additionally play a role in preventing cardiovascular diseases.

To conclude, adding an apple to your diet will give you many important health benefits.

Originally published: Insider

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