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For every 25 grams — about 1/5 cup of apple slices — consumed, the risk of stroke decreased by 9% ().
However, apple juice may have benefits for age-related mental decline.
In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline (Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases, including diabetes and cancer.
Apples are high in fiber and water — two qualities that make them filling.
In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products ().
One reason may be that apples contain soluble fiber — the kind that can help lower your blood cholesterol levels.
They also contain polyphenols, which have antioxidant effects. One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure.She holds a Master's of Science in Health and Nutrition Education and is Board Certified in Holistic Nutrition.Her areas of research interest include stress and weight management and women's health.In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content ().Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume.Even eating just a few apples per week had a similarly protective effect (Apples contain pectin, a type of fiber that acts as a prebiotic. Your small intestine doesn't absorb fiber during digestion.Instead, it goes to your colon, where it can promote the growth of good bacteria.One medium apple — 6.4 ounces or 182 grams — offers the following nutrients (What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6. While nutrition labels don't list these plant compounds, they’re likely responsible for many of the health benefits.To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.What’s more, its soluble fiber content may promote weight loss and gut health.A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit.