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Apples - Nutritional value and its top five health benefits

Move over their crunch and that soothing, juicy taste, apples also happen to be miraculously healthy. Loaded with dietary fiber, flavonoids, and powerful antioxidants, apples can help prevent many health-threatening diseases, such as heart disease, diabetes, and certain cancers. If that doesn't sound motivating enough, let's cut to the chase - here are top five health benefits of eating apples regularly.

But first, the nutritional value of apples
Apples are filled with nutrients. A medium-size apple (180 grams) contains 95 calories, has 25 grams carbohydrates, 4 grams fiber, essential vitamins like C and K, potassium, manganese, copper, and others. Furthermore, they are also a rich source of polyphenols.

#1 Heart health: Apples can help manage blood pressure, bad cholesterol
Apples can be great for boosting your heart health.
We say so because the fruit contains soluble fiber, which significantly helps lower blood cholesterol levels.
Furthermore, apple peel contains polyphenols and flavonoids, that are known to reduce blood pressure.
Studies often link a high intake of flavonoids with reduced risk of stroke, managed blood pressure, and low levels of LDL or bad cholesterol.

#2 Apples can help improve your bone health
Several studies hint that apples, since they are rich in antioxidant and anti-inflammatory compounds, can enhance bone density, thereby contributing to bone health.
In a particular study, women who ate fresh or peeled apples lost less calcium from their bodies, as compared to the group that consumed no apples at all.
So, eat apples regularly to keep risk of bone diseases at bay.

#3 The fruit might boost your brain health as well
So the benefits aren't just limited to physical strength - apples and apple juice can also help prevent brain health issues.
It can help manage age-related mental decline.
Studies have shown that the fruit can reduce risk of Alzheimer's and other such mental conditions.
Other studies suggest that eating apples on a regular basis can help your cognitive abilities in general.

#4,5 It can help prevent diabetes; aid in weight loss
Diabetes: Regular consumption of apples is often linked with reduction in possibility of Type-2 diabetes. One large-scale study suggests that eating apples regularly can lower risk of Type-2 diabetes by a considerable 28%.
Weight loss: Apples are quite filling in nature because of high fiber and water content. This way, they can help reduce unnecessary hunger pangs, fight obesity, and aid in weight loss.
 

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