Why do apples make you full

Researchers suggest adding baking soda to water to rinse apples and other produce. If you've heard that boiling lemons can cure a variety of ailments, you're not alone. This article explores the benefits, nutritional profile, and…. It's easy to make a quick breakfast from wholesome, nutritious foods. Here are the 12 healthiest foods to eat in the morning. Health Conditions Discover Plan Connect. Apples are one of the most popular fruits — and for good reason.

Here are 10 impressive health benefits of apples. Share on Pinterest. Apples Are Nutritious. They also contain polyphenols, which may have numerous health benefits. Apples are high in fiber and water — two qualities that make them filling. One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure. However, since this was not a controlled trial, findings must be taken with a grain of salt.

They also have polyphenols, which are linked to lower blood pressure and stroke risk. This is possibly due to their polyphenol antioxidant content. SUMMARY The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease, and type 2 diabetes. Observational studies have linked them to a lower risk of cancer and death from cancer. Antioxidant-rich apples may help protect your lungs from oxidative damage.

However, research in humans is needed to confirm these results. Most research focuses on apple peel and flesh. Due to the large variety available, you can buy British apples pretty much all year round, but traditionally apples are in season in the UK from September to February. Discover our full range of health benefit guides and also check out some of our delicious apple recipes , from the ultimate apple pie to caramel apple cinnamon buns.

Apples contain pectin, a natural fibre found in plants. Recent research by the European Journal of Nutrition found that eating pectin-rich whole apples had a cholesterol-lowering effect in healthy volunteers, compared to apple juice. A study by the Journal of the Academy of Nutrition and Dietetics also showed that consuming around 75g of dried apple approximately two apples helped to reduce cholesterol in postmenopausal women.

Apples are low on the glycaemic index GI thanks to their fibre content. This, together with their high flavonoid content, may help to improve insulin sensitivity , which is important both for weight management and preventing diabetes. Animal studies have shown that pectin extracted from apples may help regulate the gut microbiome beneficial gut bacteria , which in turn may help prevent obesity and other inflammatory disorders.

Studies on humans also look promising, but more research is needed. Apples are rich in polyphenols, protective plant compounds, one of which is a flavonoid called quercetin. Research by the American Journal for Clinical Nutrition found that those with higher quercetin levels mainly through eating apples had a lower risk of several chronic diseases including heart disease and even asthma.

Fruit and vegetable intake are thought to be associated with greater bone density and improved bone health. Three apples add nutrient-rich calories. But with a goal of adding pounds, there are other ways to use apples and increase calories while keeping your eating healthy.

Another simple snack is to spread peanut butter on apple slices, then add granola. You could also slice an apple into a bowl and top it with vanilla yogurt, wheat germ or nuts, and other berries. Apples make a good flavor match with turkey, so try a sandwich with whole-grain bread or pita and other veggies. Apple-based smoothies and shakes are a healthy option, plus you can significantly boost calories by adding a scoop of protein powder.

Apples, bananas and orange juice make a classic smoothie; replacing the juice with frozen yogurt and milk turns it into a shake. You'll end up with about calories per serving before adding protein powder, which contributes another to calories or more, depending on how much powder you use. Add nutrients, flavor and more calories with different combinations of grapes, pears, berries and carrots. Nutrition Diets Healthy Diet. By Sandi Busch.

Sandi Busch. Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. About half of an apple's fiber is in the skin. Video of the Day. This is because the antioxidants fight the free radicals in the body and the fruit hydrates your body adequately. The opinions and studies are many. Sign in. Log into your account. Forgot your password? Password recovery.

Recover your password. Get help. Tufts University. Elmore, Kale S. Bongers, Scott M. Ebert, Daniel K. Fox, Michael C. Dyle, Steven A. Bullard, and Christopher M. Welch, Sheila A. Bingham, Robert N. Luben, Nicholas E.