Benefits of Apple
An old proverb “An apple a day keeps the doctor away” is 100% true. Really what an amazing fruit! Let’s explore wonderful benefits of apple on human health.
What’s makes an apple wonderful?
Apple contain following important components which make it beneficial for us,
• Flavonols: (Quercetin, but also Kaempferol and Myricetin)
• Catechins: (especially epicatechin)
• Anthocyanins (if the apples are red-skinned)
• Chlorogenic acid,
• And several dozen more health-supportive polyphenol nutrients.
• Fiber: soluble fiber pectin
• Vitamin C.
How apple is beneficial to us?
1. For healthy eyes:
It contains a considerable amount of both vitamin A and vitamin C, which help to treat night blindness. Another recent long-term study suggests 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.
2. For healthy heart:
A fresh apple is an ideal snack. They are rich in flavonoids, antioxidants that help prevent heart disease but you must eat the skin. Decreased lipid per-oxidation is a key factor in lowering risk of many chronic heart problems. Recent research has shown that the quercetin content of apples also provides our cardiovascular system with anti-inflammatory benefits.
3. Apples prevent high blood pressure:
Adults who eat apples are 37 percent less likely to have hypertension, according to a recent food database analysis.
4. Apples fight high cholesterol:
Apples are low in calories and high in the soluble fiber pectin, which helps lower artery-damaging LDL blood cholesterol levels.
5. Apples help to fight Alzheimer’s:
A special ingredient in apples called quercetin can protect brain cells from free radical damage and it higher the level of the neurotransmitter acetylcholine which help the patient fight against Alzheimer’s disease.
6. Apples prevent different type of cancers:
Colon Cancer: When the natural fiber in apples ferments in the colon, it produces chemicals that help fight the formation of cancer cells, according to recent research from Germany. Other studies have shown that one type of antioxidant found in apples, called procyanidins, triggered a series of cell signals that resulted in cancer cell’s death.
Pancreatic Cancer: 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.
Cancer of liver, colon and breast: Researchers at Cornell University have identified several compounds tri-terpenoids 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 tumors in rats.
Colorectal cancer: The National Cancer Institute in the U.S. has recommended a high fiber intake to reduce the risk of colorectal cancer.
Lung Cancer: Researchers aren’t certain why apples are so closely associated with reduction of lung cancer risk. Their antioxidant and anti-inflammatory benefits are definitely involved here, but they don’t fully explain why apples are such a standout in this health benefit area. We look forward to future research that will help shed light on this unique capacity in apples.
7. Apples stabilize blood sugar:
Quercetin and other flavonoids found in apples slow down of carbohydrate digestion. Polyphenols in apples clearly lower the rate of glucose absorption from our digestive tract. The polyphenols found in apple can stimulation of the pancreas to put out more insulin. Polyphenols in apples help to activate the muscle cell insulin receptors, and in this way, they help facilitate passage of sugar from our bloodstream up into our cells. Once again, the result is better blood sugar regulation in our body.
• One group of researchers discovered that women who ate at least one apple a day were 28 percent less likely to develop diabetes than those who ate none.
• Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fiber, the key to blunting blood sugar swings.
8. Anemia Treatment:
Apples are packed with iron, so they offer a convenient way to treat anemia. Iron increases hemoglobin levels in the body, which counteracts the effects of anemia. That’s why it can help to eat an apple if you happen to feel weak or faint. The natural sugars combined with the rich iron content will help give you the boost you need to feel alert again.
9. Energy Booster:
The natural sugars in apples are good for more than just their sweet taste. They also provide a natural energy boost. That’s why apples are a great choice for an early-morning snack or a post- workout treat. They taste great while also giving you the perk you need without having to drink caffeine or energy drinks.
10. Apples boost gum health:
Eating an apple doesn’t actually cleanse the teeth, biting and chewing one stimulates the gums, and the sweetness of the apple prompts an increased flow of saliva, which reduces tooth decay by lowering the level of bacteria in the mouth.
11. Apples help you lose weight:
Apples are packed with fiber and water, so your stomach will want less food. Plus, studies out of Washington State and Brazil have shown that people who eat at least three apples or pears a day lose weight.
12. Anti-Asthma Benefits:
Like the lung cancer benefits of apples, the anti-asthma benefits have been somewhat surprising to health researchers. Multiple studies have shown apple intake to be associated with decreased risk of asthma.
13. Great fiber content:
Because apples are high in fiber this makes them a great candidate for helping you to lower your cholesterol. Eating an apple before your meal will curve your appetite and give you the feeling of having a full stomach. This is due to the high amounts of fiber that the apple contains.
14. Reduce inflammation:
This fruit contains a soluble fiber that reduces inflammation associated with obesity. This is important because at the bottom of over 70% of all disease is inflammation. That is incredible. Many of the inflammatory hormones are bad fats. The fiber that is inside of the apple clings to the fats and dispels them from the body.
15. Strengthen your immune system:
Studies show that if you eat a diet rich in flavanoids then you will every honest expectation of lowering your risk of getting certain cancers like prostate cancer or colon cancer. Apples just so happen to contain large amounts of flavanoids.
16. Keeps your skin healthy:
Apple contains nutrients that nourish your skin well.
• Vitamin A: It plays an important role in skin development and also helps immature skin to develop into mature and functional skin tissue. Vitamin A might also reduce the risk of skin cancer, according to the Linus Pauling Institute, although more research is needed to know its exact role in cancer prevention. A large apple provides 120 international units of vitamin A. According to the Linus Pauling Institute, this makes up 5 percent of the daily vitamin A requirements for women or 4 percent for men
• Copper: It helps you make melanin which protects you from the sun’s ultraviolet rays, so provides natural sun protection. Melanin also makes up an essential part of other tissues, including your eyes and hair. According to Linus Pauling Institute, each large apple contains 60 micrograms of copper, or 7 percent of your daily copper requirements.
• Vitamin C: Vitamin C helps you make collagen, a crucial structural component of skin and helps maintain your skin’s waterproof barrier. A large apple contains 10.3 milligrams of vitamin C, 14 percent of the daily vitamin C requirements for women and or 11 percent for men, according to the Linus Pauling Institute.