Abdelrahman
Prioritizing heart health is essential, and maintaining regular digestive health is equally important, as constipation can lead to discomfort and frustration. Finding foods that support both your cardiovascular system and digestive health is a great solution.
One surprising food that can benefit both your heart and digestive system is apple cider. While it may often be viewed as just a seasonal treat, it actually contains vital nutrients that can protect and nourish your body.
So, how nutritious is apple cider? A single cup provides approximately half a gram of fiber and around 250 milligrams of potassium.
It’s important to note that apple juice doesn’t contain these nutrients in the same amounts. Registered dietitian Caroline Susie explains in a USA Today article that the process of making apple cider preserves some of the fiber and pulp, which is typically filtered out of apple juice. This is why apple cider appears cloudy and serves as a functional food.
Apple Cider for Heart Health
The fiber and potassium levels found in apple cider can offer significant heart health benefits. A 2017 review published in the Journal of Chiropractic Medicine suggests that a fiber-rich diet can effectively reduce total and low-density lipoprotein (LDL) cholesterol levels, commonly known as “bad” cholesterol. Thus, incorporating this fiber-filled beverage could enhance your heart-healthy diet.
Pectin, a type of fiber present in apple products like cider, is particularly beneficial for heart health. A 2022 study from Current Research in Translational Medicine indicated that fruit-derived pectins might inhibit cardiac scarring and inflammation in the heart. Although this research was conducted on animals, the scientists plan to extend studies to human subjects in the future.
The potassium in apple cider also plays a crucial role in heart safety. According to the American Heart Association (AHA), potassium helps eliminate sodium from your body, which can promote lower blood pressure. The AHA advises that adult women should aim for 2,600 milligrams, while adult men should target 3,400 milligrams of potassium daily. A glass of apple cider can help a woman reach nearly 10% of her daily potassium intake.
Apple Cider for Digestive Health
How does digestive health factor in? Fiber, especially soluble fiber, is recognized as an effective remedy for constipation and aiding regularity. Since the pectin in apples is classified as soluble fiber, it can assist with digestion, as pointed out by WebMD.
A 2022 review in The American Journal of Clinical Nutrition investigated the link between fiber intake and chronic constipation, revealing that individuals who increased their pectin intake reported more frequent and normal bowel movements after just four weeks. However, this increase in fiber also resulted in a higher frequency of gas production.
Despite its beneficial properties, it is important to approach apple cider with caution as it contains relatively high sugar levels. Each cup provides approximately 24 grams of sugar. Given the AHA’s guidelines, which recommend limiting daily sugar intake to 25 grams for women and 36 grams for men, a single serving of apple cider can fulfill your sugar quota. To enjoy its benefits without overshooting your sugar intake, consider diluting apple cider with plain water or sparkling water without added sugars.
