You must be familiar with the age-old saying, “An apple a day keeps the doctor away”. We all have heard this at least once in our lives and it is rightly said as this magic fruit can do wonders for you, thanks to the plant chemical FLAVONOIDS present in it but peeling off the skin before eating it won’t help you get as much of the flavonoids.
Apples originated in Central Asia, since then it has been cultivated in Asia and Europe for thousands of years. European colonists brought apples to America. More than 7500 cultivars of apples are known.
Apples are loaded with a good source of dietary fiber, antioxidants, vitamin B6, vitamin C, vitamin K, and other nutrients. These components combined helps in preventing various health problems. There are red, green, and yellow-colored apples, each containing essential properties. Red apples are a great source of antioxidants whereas green and yellow ones are loaded with quercetin, essential for your psychological health. Also, regularly including apples in your diet makes your skin soft and flawless.
According to a recent study, apples and apple juices have shown to be effective in reducing the risk of colon, skin, and breast cancers.
It is really difficult to ignore the broad list of health benefits that apples offer.
Boosts Oral Health
The malic acid present in an apple helps in keeping our teeth white and shiny. The water and fiber content of an apple act as cleansing agents, improving the health of our gums. Chewing an apple stimulates saliva production in our mouth hence reducing the risk of tooth decay. Apples are loaded with antibacterial properties that keep bacteria at bay, reducing the formation of mouth cavities. The vitamins and minerals present in an apple promote healthy teeth.
Keeps your heart safe
Apples are loaded with soluble fiber, Pectin, and antioxidant polyphenols which help in reducing unhealthy cholesterol (LDL)in the blood vessel walls. Also, the soluble fiber ties up with intestinal fats and prevents cholesterol to rise in your body. Apples also contain quercetin, a flavonoid that reduces the amount of C-reactive protein. The antioxidant polyphenols present in an apple are known to lower blood pressure, reduces the risk of hardening of arteries, reduces oxidation of fats, damaging heart muscles, also neutralizing triglycerides thus preventing stroke.
Great for Diabetics
People suffering from Type-2 diabetes are not allowed to have all kinds of fruits as they have to keep their blood sugar spikes in check. They can easily munch on an apple every day as a healthier snack. A recent study claimed, having an apple for breakfast reduces the chance of Type -2 diabetes by 29% because of a group of antioxidants called Anthocyanin present in an apple. The presence of soluble fibers in an apple also controls blood sugar in diabetic patients. The intake of carbohydrates by our body is reduced by polyphenols present in apples. They also stimulate the release of insulin which in turn maintains blood sugar levels. Polyphenols also lower the absorption of glucose by the alimentary canal. All these help in maintaining the metabolic rate and organ function of a diabetic patient.
Reduces the Risk of Cancer
Apples have the potential to lower the chance of pancreatic cancer as it is enriched with an
anti-inflammatory, anti-mutagenic, anti-proliferative qualities and flavonoids. According to many studies, consuming apples regularly prevents your body from mammary tumors. Some say Colon cancer cells are killed by the oligosaccharides found in apples.
Prevents Osteoporosis
Osteoporosis (Weaker bones) is a common concern among women mostly after menopause. The presence of plenty of a flavonoid, phloridzin in apples is beneficial for women above 45 to protect them against osteoporosis. They also increase bone density. Also, Boron found in apples strengthens bones.
Promotes healthy gut
Apples can play a very pivotal role in our digestion if it is consumed daily. The dietary fibers present in apples is proved to be extremely beneficial for intestinal disorders including diverticulitis, stomach cancer, and hemorrhoids. The high level of dietary fiber present in apples is also a simple yet effective way to treat diarrhea and constipation. Toxic metals like mercury and lead are flushed out of our body as apples not only clean but also detoxify our bodies. Bacteroides and Clostridial found in our large intestines are reduced by eating apples regularly.
Helps in weight loss
Apples are high in water and enriched with dietary fiber that keeps you full for hours restricting you from overeating. They contain no fat, so it is ideal for obese people who all are on a strict diet and eat less. Apple also speeds up metabolism, the extra calories get burned easily and quickly.
Enhances Skin health
Apples are great for improving your skin health too. Consuming an apple every day gets rids of old dead dermal cells, repairs the skin, rejuvenate skin cells, and improves blood circulation which adds a glow to your skin. The vitamins present in apples boost collagen production thus preventing premature aging and wrinkles.
Your skin is free from all sorts of inflammation, irritations just by drinking a glass of fresh apple juice every day.
Nutritional Value
One raw, unpeeled, 100g serving of apple gives:
| Carbohydrates | 13.81g |
| Sugars | 10.39 |
| Dietary fiber | 2.4g |
| Fats | 0.17g |
| Vitamin A | 3μg |
| Beta carotene | 27μg |
| Folate | 3μg |
| Vitamin C | 4.6mg |
| Vitamin E | 0.18mg |
| Vitamin K | 2.2μg |
| Calcium | 6mg |
| Iron | 0.12mg |
| Magnesium | 5mg |
| Phosphorus | 11mg |
| Potassium | 107 mg |
| Sodium | 1mg |
| Water | 85.56g |
| Fluoride | 3.3μg |
We should also keep few things in mind, apples are safe only when the seeds are not consumed. The seeds contain cyanide which are poisonous, so it is always advised to remove the seeds before eating. Apples can be allergic to some people who are sensitive to fruits of the rosacea family. But overall bottom line is, Apples will never disappoint you if you consume them correctly. You can just have them as a snack in middle of a busy day or incorporate it in your salads, smoothies, pies or desserts, we will always love them.
