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There’s a reason that old saying, “An apple a day keeps the doctor away” has stuck around for so long. It’s because apples really are great for your overall health. For starters, apples are high in Vitamin C, which is great for your immune system. It’s also high in phytochemicals — quercetin, catechin, chlorogenic acid, and epicatechin — which are antioxidants that protect your body from damage.
What’s more, one medium apple has 4.5 grams of fiber, and you need about 25 to 30 grams of fiber each day from a variety of sources like whole grains, legumes and beans, and fresh vegetables and fruits. Eating one or two can give you a low-calorie, fiber rich way to boost your diet. In fact, apples are a great way to get a fresh, healthy source of fiber that can pack a powerful punch for your health. If you’re curious about the numerous health benefits of apples, keep reading to see what they can do.
Apples not only have a high fiber content, but they also have a high water content, which makes them filling as a snack. Research shows that eating a whole apple increased the feeling of fullness more than drinking the equivalent of apple juice. It’s because apples slow your stomach from emptying, which makes you feel fuller longer. In addition, apples can reduce your Body Mass Index, due in part to the anti-obesity effects of apple polyphenols. It’s a powerful snack that goes a long way toward helping your weight stay down.
The fiber in apples works throughout your body, including in your heart, where the fiber in apples reduces the chances of heart disease. That soluble fiber is great at reducing blood pressure and lowering your overall risks. It may be because of the polyphenols and flavonoids found in apples. But what studies have shown is that eating apples can reduce strokes and other heart issues that could be slowed with a simple, delicious snack.
You may have heard the word “pectin” because when apples are heated, pectin turns into a gel, which is frequently used to turn apples into jams and jellies. Despite the deliciousness people enjoy from pectin, this soluble fiber is found in apples and after an apple is digested, the pectin gels in your digestive tract, where it promotes the growth of good bacteria in your gut. In fact, it’s been known to improve the ratio of the two main types of gut bacteria. And by altering the bacteria, apples can protect your health from major chronic diseases. Gut health affects your mental and physical health, so keep those apples close by to treat your gut with kindness.
The phytochemical quercetin has many benefits within your body, and apples are loaded with it. This phytochemical is great at protecting your brain against Alzheimer’s disease and they have numerous other benefits within the body. While more research is needed, the research suggests that phytochemicals like quercetin are incredibly beneficial and may even begin to improve memory and cognitive function. If you’re curious about the health benefits of apples, it may be time to start snacking and testing your memory.
Apples are high in fiber and have low sugar levels. That means they are a great food for keeping your glucose levels steady. It’s high glucose levels that lead to Type 2 diabetes. The great news is that in a study of over 38,000 people, those who snacked on more than one apple per day were 28 percent less likely to suffer from Type 2 diabetes versus those who didn’t eat apples. It’s the polyphenols in apples that stabilize your glucose levels. They stimulate the release of insulin, helping your cells absorb sugar, which prevents diabetes from becoming an issue in the first place.
Certain antioxidants found in apples may be good at fighting specific cancers: lung, breast, and digestive tract cancers. Thanks to the polyphenols found in apples, it’s possible that cancer cells are prevented from multiplying. What’s more, other research shows that women who eat apples regularly had fewer instances of cancer deaths. More research still needs to be done, but the signs show positive things are being done for these apples.
Do the health benefits of apples seem appealing enough to start snacking every day? Get your choice of top apples by visiting Tanners Orchard. Located at 740 IL-40 in Speer, IL, just north of Peoria, our orchard is a family-friendly destination that features apple picking and so much more.
Tanners Orchard has over 11,000 U-Pick apple trees where you can choose from 17 varieties of apples. Check out our apple chart to see what apples are available when. You can head out to Tanner’s starting in September, where you can catch a wagon ride to the orchard, where you can pick your own apples. We’re sure you’ll find a selection of fresh apples you’ll love to pick and take home.
And apples aren’t all Tanners Orchard has to offer. We’re a great place for fall fun for the entire family. From our special events and Festival Days to our U-Pick pumpkins and our Back 40 Fun Acres, there’s always something to explore. We also offer foods made in-house that you’ll want to sample before you go.
To learn more about our orchard and the health benefits of apples, give us a call at 309-493-5442. We look forward to showing you just how beneficial Tanner’s apples can be.