Health Benefits of Apples

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Apples

Apples are a member of the Rosaceae family. They are one of the most popular fruits on the globe. Apple skin is thin but healthy, the inner flesh is juicy and thick, and the inner core holds the seeds. The flesh and skin are rich in anthocyanins and tannins. However, the intake of excessive amounts of apple seeds may be injurious to your health because it contains hydrogen cyanide. They come in various sizes and colors, such as red, green, yellow, and purple. Apples are cultivated all around the world, and there are more than 7,500 varieties. A medium apple provides about 0 gram fat, 95 calories, 1 gram protein, 19 grams sugar, 25 grams carbohydrate, and 3 grams fiber.

“An apple a day keeps the doctor away” as they are delicious and nutritious fruit. These juicy and crunchy fruits are high in vitamins, dietary fiber, antioxidants and low in calories (1). Apples are often called a “miracle food” as they provide an array of health benefits and are highly versatile. Not only consumed raw, but it can also be eaten baked, stewed, in jams, pureed, in drinks, or paired with certain cheeses and meats.

Types of Apples

  • Kiku Apple
  • Envy Apple 
  • Honeycrisp Apple 
  • Ambrosia Apple 
  • Gala Apple 
  • Opal Apple
  • Jazz Apple 
  • Golden Delicious Apple 
  • Red Delicious Apple 
  • Pink Lady Apple
  • Mclntosh Apple 
  • Granny Smith Apple
Nutritional value per 100 g
Energy218 kJ (52 kcal)
Carbohydrates13.81 g
Fat0.17 g
Protein0.26 g
Vitamin A equiv.3 μg
beta-Carotene  27 μg  
lutein zeaxanthin29 μg
Thiamine (B1)0.017 mg
Riboflavin (B2)0.026 mg
Niacin (B3)0.091 mg
Pantothenic acid (B5)0.061 mg
Vitamin B60.041 mg
Folate (B9)3 μg
Vitamin C4.6 mg
Vitamin E0.18 mg
Vitamin K2.2 μg
Calcium6 mg
Iron0.12 mg
Magnesium5 mg
Manganese0.035 mg
Phosphorus11 mg
Potassium107 mg
Sodium1 mg
Zinc0.04 mg
Water85.56 g
Source: Wikipedia

Here are a few Health Benefits of Apples

1. Sustains Heart Health

Apples are a good source of fiber, potassium, and vitamin C. Potassium helps the blood vessels to relax, reducing the risk of high blood pressure and preventing cardiovascular diseases. Likewise, a high soluble fiber content, particularly in apple skin, improves cholesterol levels by increasing good cholesterol HDL and lowering bad cholesterol LDL. Undoubtedly the intake of whole fresh apples or dried apples helps to reduce the risk of stroke.

2. Manages Diabetes 

Apple contains fructose and antioxidant polyphenols that slow down the rate at which the body absorbs sugar. It also improves the metabolic balance, and so apples keep blood sugar levels in check. The soluble fiber in apple slows digestion. The polyphenols in apples lower the absorption of glucose in the digestive tract. It also stimulates insulin from the pancreas, which helps to maintain the blood sugar levels.

3. Prevents Asthma

Apples contain quercetin, a flavonoid that helps to prevent the risk of asthma symptoms. It aids in strengthening the immune system and reduces inflammation (2). The anti-inflammatory property of apples helps to boost respiratory health. Thus, eat more apples regularly to prevent asthma and breathing problems.

4. Helps Control Weight

Apples consist of bioactive compounds that help to improve the good gut bacteria. This bacterium aids in keeping your digestive tract healthy and optimize the health of obese people (3). Apple also helps weight control due to its rich fiber and water content. Pectin, soluble fiber slows the digestion, helping a person feel full for a longer period, preventing them from overeating. It also helps to prevent obesity and other inflammatory disorders. Adding extra fiber fruit in your diet is associated with reduced weight loss. However, remember to consume enough apples and don’t overeat it.

5. Maintains Dental Health

Apples act as cleansing agents due to their excellent source of water and fiber content. The malic acid in apples boosts the production of saliva, which helps to remove the bacteria from the mouth. Apples won’t replace your toothbrush, but biting an apple stimulates saliva production in the mouth, which reduces tooth decay caused by bacteria. Apples help in preventing tooth decay and protect overall dental health. They are filled with vitamins and minerals that aid in promoting healthy teeth and improves gum health.

6. Prevents Cancer

The phytochemicals and fiber in apples act as a cancer prevention agent that shields a cell’s DNA from oxidative damage (4, 5). These natural fiber and chemicals fight the formation of cancer cells in the body. The fiber in apples ferments in colon producing chemicals that fight the cancer cells formation. Consuming apples with skin is more beneficial as it helps prevent breast, stomach, lung, and colon cancer (6). Eating more fruits can protect people from certain cancer diseases.

7. Boosts Immunity

Quercetin, an antioxidant in red apples and various antioxidants found in ambrosia apples, boosts your immune system. It helps to fight bacteria, viruses, infections, and certain diseases, which aids in keeping us healthy (7).

8. Protects Brain

Potent antioxidants are abundant in apples that protect brain cells from degeneration, a tissue-damaging process which prompts Alzheimer’s disease and other neurodegenerative disorders. The skin of the apples consists of the majority of quercetin and other beneficial antioxidants. Hence, eat the whole fruit – both skin and flesh to enjoy the benefits. 

Summary

Apples are often called a nutritional powerhouse as it has several vitamins and minerals.

Apples can be eaten raw or added as an ingredient with various dishes like custards and salads. Apple juice is a common drink throughout the world, and we can also add them to many desserts.

The apple seed oil also useful and has many benefits, particularly in the cosmetic industry. Applying it topically may help in reducing wrinkles and moisturizing the skin.

Overall, apple is an amazing superfruit that provides several benefits.

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