Health
Benefits of Apples. Especially high in vitamin C, apples also provide vitamin A
as a powerful antioxidant to help resist infection and scavenge free radicals
that cause inflammation. They also contain a significant amount of fiber which
can help prevent absorption of LDL (bad) cholesterol.
Apple
is a good source of fiber, including both soluble and insoluble pectin’s, and
it's also a good source of vitamin C. Apple nutrients are disproportionately
present in the skin, which is a particularly valuable part of the fruit with
respect to its nutrient content.
The
apple tree (Mauls domestic) is a deciduous tree in the rose family best known
for its sweet, pomaceous fruit, the apple. It is cultivated worldwide as a fruit
tree, and is the most widely grown species in the genus
Mauls. Larger
bananas contain between 3.5 and 4 grams of fiber. A small apple with the skin
has 3.6 grams of fiber, and a medium-sized apple with the skin contains 4.4
grams. Eat a large apple with the skin and you'll get 5.4 grams of
fiber.
1. 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.
2. Avoid Alzheimer’s
A new study performed on mice shows that drinking
apple juice could keep Alzheimer’s away and fight the effects of aging on the
brain. Mice in the study that were fed an apple-enhanced diet showed higher
levels of the neurotransmitter acetylcholine and did better in maze tests than
those on a regular diet.
3. 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.
4. Curb all sorts of cancers
Scientists from the American Association for Cancer
Research, among others, agree that the consumption of flavone-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
tumors in rats. Meanwhile, the National Cancer Institute in the U.S. has
recommended a high fiber intake to reduce the risk of colorectal
cancer.
5. Decrease your risk of diabetes
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.
6. Reduce cholesterol
The soluble fiber found in apples binds with fats
in the intestine, which translates into lower cholesterol levels and a healthier
you.
7. 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.
8. Prevent gallstones
Gallstones form when there’s too much cholesterol in
your bile for it to remain as a liquid, so it solidifies. They are particularly
prevalent in the obese. To prevent gallstones, doctors recommend a diet high in
fibre to help you control your weight and cholesterol
levels.
9. Beat diarrhea and constipation
Whether you can’t go to the bathroom or you just
can’t stop, fiber found in apples can help. Fiber 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.
10. 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.
11. 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.
12. 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.
13. 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 easiest—things
you can eat to help detoxify your liver is fruits—like
apples.
14. 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.
15. 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.
