Many of us forget that sometimes, the simplest answers are the best. Better health could be as easy as reaching for the fruit bowl for some apples next time you need a snack. Apples deserve to be called "nutritional powerhouses". They contain the following important nutrients:
1. Vitamin C - a powerful natural antioxidant capable of blocking some of the damage caused by free radicals, as well as boosting the body's resistance against infectious agents, according to the University of Maryland Medical Center.
2. B-complex vitamins (riboflavin, thiamin, and vitamin B-6) - these vitamins are key in maintaining red blood cells and the nervous system in good health.
3. Dietary fiber - the British National Health Service says that a diet high in fiber can help prevent the development of certain diseases and may help prevent the amount of bad cholesterol in your blood from rising.
4. Phytonutrients - apples are rich in polyphenolic compounds. These phytonutrients help protect the body from the detrimental effects of free radicals.
5. Minerals such as calcium, potassium, and phosphorus.
Apples, with skin (edible parts) nutritional value per 100 grams
Energy - 52 kcal
Carbohydrates - 13.81 g
Fat - 0.17 g
Protein - 0.26 g
Water - 85.56 g
Sodium - 1 mg
Beta-carotene - 27 μg
Lutein and zeaxanthin - 29 μg
Thiamin (vitamin B1) - 0.017 mg
Vitamin A equiv - 3 μg
Riboflavin (vitamin B2) - 0.026 mg
Niacin (vitamin B3) - 0.091 mg
Pantothenic acid (vitamin B5) - 0.061 mg
Vitamin B6 - 0.041 mg
Folate (vitamin B9) - 3 μg
Vitamin C - 4.6 mg
Vitamin E - 0.18 mg
Vitamin K - 2.2 μg
Calcium - 6 mg
Iron - 0.12 mg
Magnesium - 5 mg
Manganese - 0.035 mg
Phosphorus - 11 mg
Potassium - 107 mg
(Note: the average size of an apple is 150 grams)
A collection of research studies suggests that apples may well be one of the best foods people should add to their diet. Apple has number of benefits such as :
1. Improve neurological health
Apples are good for neurological health. The fruit contains an antioxidant called "quercetin" which reduces cellular death caused by oxidation and inflammation of neurons, according to research conducted by G. Bureau and M. Martinoli at the University of Quebec.
2. Prevent dementia
Researchers at Cornell University conducted a study, published in the Journal of Food Science, which found evidence to suggest that apples may help "protect neuron cells against oxidative stress-induced neurotoxicity", which could reduce the risk of developing neurodegenerative disorders such as Alzheimer's disease.
3. Reduce your risk of stroke
A study involving 9,208 men and women showed that those who ate the most apples over a 28-year period had the lowest risk for stroke. The researchers concluded "the results suggest that the intake of apples is related to a decreased risk of thrombotic stroke.
4. Lower levels of bad cholesterol
A group of researchers at The Florida State University stated that apples really are a "miracle fruit". They found that older women who ate apples everyday had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months.
5. Reduce the risk of diabetes
Apples could also help lower your risk of diabetes. A study involving 187,382 people found that people who ate three servings per week of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not.
6. Ward off breast cancer
There is growing evidence suggesting that an apple a day may help prevent breast cancer, according to a series of studies conducted by prominent Cornell researcher Rui Hai Liu.
Liu said her research adds to "the growing evidence that increased consumption of fruits and vegetables, including apples, would provide consumers with more phenolics, which are proving to have important health benefits. I would encourage consumers to eat more and a wide variety of fruits and vegetables daily."
7. Get whiter, healthier teeth
An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.
8. Protect against Parkinson’s
Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
9. Curb all sorts of cancers
Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fiber intake to reduce the risk of colorectal cancer.
10. Get a healthier heart
An extensive body of research has linked high soluble fiber intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.
11. Beat diarrhea and constipation
Whether you can’t go to the bathroom or you just can’t stop, fiber found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.
12. Neutralize irritable bowel syndrome
Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fiber in your diet.
13. Avert hemorrhoids
Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fiber can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.
14. Control your weight
Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fiber. Foods high in fiber will fill you up without costing you too many calories.
15. Detoxify your liver
We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best and
16. Boost your immune system
Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you're stressed out.easiest things you can eat to help detoxify your liver is fruits like apples.
17. Prevent cataracts
Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.
Now, it will give you a huge list of health benefit. So, let’s grab your apple. Make a simple healthy life. Thanks for reading.
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