How is apple healthy

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At home, iOS and iPadOS apps enable patients to stay connected to their care teams between office visits. Healthcare organizations can use off-the-shelf apps or use CareKit to create apps that empower patients to manage their health. iPhone, Apple Watch, the Health app, and HealthKit-enabled apps and medical devices make it easy for patients to record their health data and share it with their care teams.

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7 Outstanding Health Benefits of Apples

Discover why nutrition-packed apples may indeed help keep the doctor away.

It’s that time of year again: apple-picking season. And there are a number of good reasons why you’ll want to fill up a basket.

Not only do apples taste delicious on their own or when added to dishes but they come loaded with health benefits. “Apples have been linked to numerous health benefits, including improved gut health and reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers,” says Jessica Levinson, RDN, a culinary nutrition expert in Westchester, New York.

According to the U.S. Department of Agriculture, a medium-sized apple is a good source of fiber: It contains 4.4 grams of fiber, covering 16 percent of the daily value (DV). Also, the same apple offers 8.4 milligrams of vitamin C, providing more than 9 percent of your DV, along with small amounts of other vitamins and minerals.

Sarah Gold Anzlovar, RDN, the Boston-based owner of Sarah Gold Nutrition, suggests adding them to salads or to a grilled cheese, making baked apples for a healthy dessert, or cooking up some pulled chicken with apples in the slow cooker for an easy lunch or dinner.

“All apples offer benefits, though the nutrition and antioxidant content will vary slightly from one apple to another — the best one to eat is the kind you enjoy,” says Anzlovar.

Here’s why else the phrase “an apple a day helps keep the doctor away” may have some truth to it.

7 Impressive Health Benefits Of Apples

1. Apples May Lower High Cholesterol and Blood Pressure

Savor a juicy apple and you may help keep your ticker healthy in the process. “Studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples,” says Anzlovar.

Soluble fiber dissolves in water to form a gellike material, according to the Mayo Clinic. According to the University of Illinois, soluble fiber helps prevent cholesterol buildup in the lining of blood vessel walls, therefore lowering the incidence of atherosclerosis (restricted blood flow in the arteries due to plaque buildup) and heart disease. It can also help lower blood pressure levels. A study found that a higher intake of soluble fiber was associated with a decreased cardiovascular disease risk.

Research shows that eating apples (or pears) regularly was associated with a 52 percent lower stroke risk. Furthermore, a study published in February 2020 in The American Journal of Clinical Nutrition found that eating two apples a day helped study participants lower both their LDL (“bad”) cholesterol and triglyceride levels.

RELATED: How to Eat Right for Heart Health

2. Eating Foods With Fiber, Including Apples, Can Aid Digestion

You’ve likely heard that fiber is good for digestion — and what you’ve heard is true! According to Harvard Health Publishing, both types of fiber (soluble and insoluble, which means it can’t be absorbed in water) are important for digestion. And you’re in luck — apples have both types, according to the University of Illinois.

Soluble fiber helps slow down digestion, allowing you to feel full, and also slows the digestion of glucose, which helps control your blood sugar. Meanwhile, insoluble fiber can help move food through your system and aid with constipation and regularity, per Harvard.

Just be sure to eat the apple skin, which contains much of the apple’s insoluble fiber, according to the University of Illinois.

3. Apples Can Support a Healthy Immune System

Who doesn’t want a stronger immune system going into autumn? Apples might be an important tool in your immune-supporting tool kit.

According to research in animals, a diet filled with soluble fiber helped convert immune cells that were pro-inflammatory into anti-inflammatory and immune-supporting ones. Another animal study, published in May 2018 in the journal Immunity, found that a diet high in dietary fiber protected mice against the flu. Whether those effects would be seen in humans is unclear until there are more studies.

Still, there’s reason to believe that apples may bolster immunity, in part because they contain immune-boosting vitamin C. A review published in November 2017 in the journal Nutrients found that vitamin C plays many roles in helping the immune system function, such as by strengthening the epithelial (a type of tissue) barrier against pathogens and guarding against environmental oxidative stress, such as pollution to radiation, according to research.

4. Apples Are a Diabetes-Friendly Fruit

If you have type 2 diabetes, consider adding apples to your diet. Sure, they’re a fruit, but it’s a common misconception that people with diabetes can’t eat fruit.

In this case, apples’ soluble fiber can help slow the absorption of sugar into the bloodstream and may improve blood sugar levels, the Mayo Clinic notes. Plus, per Mayo, a healthy diet that includes insoluble fiber can lower your odds of developing type 2 diabetes in the first place.

Furthermore, a study of people with type 2 diabetes published in August 2016 in Experimental and Therapeutic Medicine found that regularly consuming soluble fiber helped reduce insulin resistance and improved blood sugar and triglyceride levels.

5. The Antioxidants in Apples May Play a Role in Cancer Prevention

While there’s no one surefire way to prevent cancer, apples could help play a role. “Apples may reduce the risk of certain cancers, which researchers speculate is related to the antioxidants found in apples,” says Anzlovar. Research suggests that apples have a very high level of antioxidants, and in laboratory studies, these antioxidants have been shown to limit cancer cell growth.

A review published in October 2016 in Public Health Nutrition found that eating apples regularly is associated with a reduced risk of certain cancers, including colorectal, oral cavity, esophageal, and breast cancers.

The fiber in apples may provide cancer-preventing perks. A study published in March 2016 in the journal Pediatrics found that women who ate more high-fiber foods during adolescence and young adulthood (especially lots of fruits and vegetables) had a lower breast cancer risk later in life.

And another study, published in January 2019 in the journal The Lancet, found that a diet high in dietary fiber could protect against colorectal cancer and breast cancer, as well as type 2 diabetes and cardiovascular disease.

6. Eating Apples Can Support Healthy Weight Loss

A diet rich in fruit (and vegetables) can help you maintain a healthy weight — or shed pounds — according to the Centers for Disease Control and Prevention.

Because apples are filled with dietary fiber, they are high on this list. “Fiber slows digestion and the rise of blood sugar, keeping you satiated and less likely to overeat,” says Levinson.

According to that study in The Lancet, people who ate the most fiber had a significantly lower body weight. Research shows that overweight women who ate three apples a day lost 1.22 kg (2.7 pounds) after 12 weeks.

At only 95 calories for a medium-sized apple, this fruit is one you’ll want to keep on hand when sweet cravings strike.

7. Apples May Help Prevent Alzheimer’s Disease

Time to start eating more apples and other flavonoid-rich foods like berries and tea. Research published in August 2020 in The American Journal of Clinical Nutrition found that adults age 50 and older who included only a small amount of flavonoid-rich foods like berries, apples, and tea in their diet were a whopping 2 to 4 times more likely to develop Alzheimer’s disease and related types of dementia over 20 years compared with people who ate more flavonoid-rich foods.

On top of that, a review published in January 2020 in the journal Biomolecules found that quercetin, a flavonoid found in apples, protects neurons from oxidative damage and contains other anti-Alzheimer’s disease properties, too. But, the researchers say, more research needs to be done outside of a laboratory setting.

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The Health app.
With a healthy
dose of updates.

The Health app was created to help organise your important health information and make it easy to access in a central and secure place. With the release of iOS 15, we’re adding features to empower you even more. There are new ways to share data with your loved ones, a metric to assess your walking steadiness and risk of falling, and trend analysis to help you understand changes in your health.

Health puts your important information at your fingertips, including your activity, sleep and more.

It collects data from your iPhone, the built-in sensors on your Apple Watch, compatible medical devices and apps that use HealthKit.

The Health app is built to keep your data secure and protect your privacy. Your data stays on your device and is encrypted. And you are always in control of your health information.

Caring is sharing.

Having a second set of eyes on your health data can give you peace of mind. With new sharing features, the Health app lets you do just that by offering powerful new ways to stay connected to your loved ones.

Share with the people closest to you.

Whether it’s with a family member or a caregiver, health sharing lets you share any information stored in the Health app. So it’s easy for them to see things like mobility, activity data and trends.

Knowledge is healthy.

You can receive important notifications about your loved ones’ health and view things like their activity, mobility data, heart rate data and trends in the Sharing tab.

More about Knowledge is healthy.

Knowledge is healthy.

You’ll get notifications for any significant changes that are identified in shared data categories, such as a steep decline in activity, as well as gradual trends like an improvement in blood pressure. You can also receive the same alerts as a loved one, such as heart rate and irregular rhythm notifications. 1

You’re in charge of you.

When you share your information, you have complete control over what you share and the people you share with. And you can make changes at any time.

A change in the way
you see your health.

The more informed you are about your health, the more empowered you are to take action. The Health app helps you make sense of your health data. So you can see everything from how active you are to how much sleep you’re getting, and do what’s best for you.

A great view of you.

Highlights uses machine learning to serve up what matters most to you, like your steps, sleep or vitals.

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A great view of you.

Interactive charts let you view your health data over time and dive in for a deeper look. For example, you can review your exercise activity for a day, week or month, or see your heart rate during a specific workout.

Stay on top of your trends.

New advanced trend analysis lets you see how health metrics like heart rate and respiratory rate change over time. And you can get notifications when new trends are detected.

Managing your sleep is a dream.

Prioritise your sleep by managing your sleep schedule, creating a bedtime routine and seeing how consistently you’re meeting your sleep goals.

Measure your sleeping respiratory rate.

With an Apple Watch, you can track metrics from your sleep like blood oxygen levels, heart rate, time asleep and now sleeping respiratory rate. 2

More apps. More information.

The Health app can incorporate data from tens of thousands of third-party apps that are designed to promote healthier habits — everything from nutrition to meditation to fitness.

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More apps. More information.

The Health app can give you app recommendations for health categories that interest you. Data collected from apps is stored alongside data from your Apple Watch and information you’ve logged directly on your iPhone. Everything is built to keep your data secure and protect your privacy.

Big steps in mobility.

The sensors in your Apple Watch and iPhone capture data that reveals mobility metrics like walking asymmetry to give you a better overall view of your health.

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Big steps in mobility.

In the Health app, you can view your low-range cardio fitness level, walking speed, how fast you climb and descend stairs, and an estimate of your 6-minute walk test, giving you easy access to these important health metrics.

New Walking Steadiness metric.

Walking Steadiness is a metric that assesses your balance, strength, and gait. Now you can get notifications if your walking steadiness is low or very low and you’re at an increased risk of falling.

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New Walking Steadiness metric.

Traditional methods of assessing balance, stability and risk of falling include a questionnaire and a visit to a specialty clinic. Now you can get an assessment of your walking steadiness as OK, low or very low just by carrying your iPhone. And you can get recommendations for exercises that help improve your walking steadiness.

Stay in sync with your cycle.

Cycle Tracking lets you log your period, record symptoms like cramps and track cycle factors like lactation. It can also help predict when your next period or fertility window will begin. 3

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Stay in sync with your cycle.

The Health app creates simple graphical charts so you can quickly review cycle length and variation. It also now uses heart rate data from Apple Watch to improve its predictions.

Be the leading
expert on you.

Your body is a complex system. The Health app makes understanding it a bit simpler by helping you access test results and immunisation records — and sort through them with ease.

Immunisation records and test results.

Institutions will be able to issue verifiable lab results and immunisation records, including COVID-19 test results and vaccinations, that can be downloaded and stored in the Health app.

More about Immunisation records and test results.

Immunisation records and test results.

You can securely share verifiable immunisations and lab results with apps to facilitate flights, workplace screenings, event screenings and more.

Your Medical ID. Always with you.

Create an emergency Medical ID card that allows emergency personnel to access your critical medical information from the Lock Screen.

Designed for privacy
and security.

As we introduce and expand ways to share your health data, privacy continues to be at the core. All of our health features are built to keep your data secure and protect your privacy. Your health data stays on your device and is encrypted — both in transit and at rest — when your device is locked with your passcode. And you are always in control.

Your health data is safe.

The Health app lets you keep all your health information securely in one place on your device.

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Your health data is safe.

When your phone is locked with a passcode, all your health and fitness data in the Health app — other than your Medical ID — is encrypted. Your health data stays up to date across all your devices automatically using iCloud, where it is encrypted while in transit and at rest. Apps that access HealthKit are required to have a privacy policy, so be sure to review these policies before providing apps with access to your health and fitness data.

You are in control.

You decide which information is in the Health app, which apps can access your data and who you share your data with.

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