Apples may well be one of the most healthy foods for you to include in your daily diet. As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a “miracle food”.it comes in a variety of colors, including red, yellow, and green.The skin of apples is thin, but sturdy, and the inner flesh is thick and juicy, and it softens as it ripens. The nutrients are in the flesh and the skin, which is a rich source of anthocyanins and various tannins that give its color. It’s true what they say, “An apple a day keeps the doctor away!”
Apples can be eaten raw right off the tree or in a variety of dishes such as fruit salads and custards. Apple juice is also a common drink throughout the world, and it is also included in many desserts. Apples can be baked, minced, mashed, frozen, or even dried into chips as a healthy, sweet snack.
Nutritional Facts Of Apple
health benefits attributed to apples is due to the wealth of vitamins, minerals, nutrients, and organic compounds that are found in them. These important nutritional elements include vitamin C, vitamin K, vitamin B6, and B-complex vitamins (riboflavin, thiamin), as well as minerals like potassium, copper, manganese, and magnesium. Apples are also very good sources of dietary fiber, and a single serving provides 12% of the daily fiber requirement. The real value of apples lies in its organic compounds. It is packed with phytonutrients and flavonoids like quercetin, epicatechin, phloridzin, and various other polyphenolic compounds.
Possible Health Benefit of Apple
1. Apple keeps Heart Healthy
An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into our system from solidifying on our artery walls. When plaque builds inside your arteries, it reduces blood flow to our heart, leading to coronary artery disease.apples contain a very powerful flavonoid called quercetin, found in the skin of the fruit, can reduce inflammation in our blood vessels by reducing the amount of C-reactive protein (CRP). This protein has been linked to inflammation of the cardiovascular system, so a reduction of it through quercetin makes apples very strong heart boosters.
2. Apple prevents Cancer
Apples have potent anti-cancer abilities that protect the body from the life-sucking cancerous cells. This is the most important apple fruit benefit of all.
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 fibre intake to reduce the risk of colorectal cancer.
3. Apple helps in reduce Cholesterol
Apples have high amounts of fiber. When we eat apples, the soluble fibers compete with fats in the intestine. This competition between fibers and fats result in the decrease of absorption of LDL low-density lipoprotein or bad cholesterol levels and increase in absorption of HDL high-density lipoprotein or good cholesterol. This how apples and cholesterol levels control in the body is connected.
4.Apple Improves Brain Health
Eating apples or drinking apple juice is quite good for cellular health. Studies conclude that apples have free-radical eliminating properties. They are rich in Quercetin, an active phytonutrient that promotes cellular health. Eating Apples daily may also protect the neuron cells against stress-caused oxidative neurotoxicity. It reduces the risk of developing neurodegenerative disorders.
5. Apple Improves Digestive Health
One of the most essential and overlooked parts of human health is the beneficial bacteria living throughout our body. Apples specifically help improve the functioning of the bacteria living inside of our large intestine, and early studies show that apples change the metabolism within the digestive tract, and change the balance of bacteria, which leads to improved health by maximizing nutrient uptake and eliminating harmful bacteria and toxins.
6. Apple helps in Control Weight
Regularly eating Apples and integrating it into one’s diet is a great way to prevent obesity. Apples are rich in fiber, carbohydrates, vitamins and minerals that help the body function properly. The fiber in the fruit fills the stomach for fewer calories. Hence, reducing the calorie intake along with killing the hunger pangs. This allows for the accumulated fats to be burned and contributes to weight loss.
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.
7. Apple decreases risk of Diabetes
Another important health benefit of apples is that it aids in fighting off oxygen-free radicals that cause diabetes. Apples are loaded with soluble fibers, the key to blunting blood sugar swings. The high soluble fiber, pectin in apples, helps in controlling blood sugar levels in the body by transporting the sugar into the blood stream at a slower rate. 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.
8. Get Whiter and Healthier Teeth
Eating apples helps in cleaning both the teeth and gums. Furthermore, it reduces the incidence of cavities in the teeth. When you eat apples, the fiber in it cleanses the teeth, while the antibacterial properties of the fruit keep bacteria and viruses from infecting the body. Eating apples also stimulates the secretion of saliva, which is an alkalinic compound, meaning that it further reduces the ability of bacteria to multiply and grow in your mouth.
9. Apple helps in Decrease Stroke
Eating apples is linked to a decreased risk of stroke. Stoke can happen to anyone, anywhere, anytime. It happens when blood flow to the brain is blocked off, causing oxygen-deprived brain cells to die. When the brain cells die, the abilities that these brains used to control are lost. Apples are high in fiber that helps in flushing out cholesterol that blocks the blood ways. Apples are also a great alternative food that can fill one up easily instead of piling up on food filled with calories.
10. Apple helps in Detoxifying 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 which are composed of vitamins, minerals, and fibers.
11. Boost Immunity
Apples have an antioxidant known as quercetin which is especially found in red delicious apples. This antioxidant boosts the immune system to build the natural defenses of the body. The other nutrient present in an apple is vitamin C that has anti-inflammatory properties. Fibers also enhance the immune system. It is because of this that apples are considered to be high immunity boosters.
12. Apple Turns Away Asthma
Phytochemicals and polyphenols are the chemicals that give apple its healing properties, which can assist an individual recovering from asthma, breathing problems and improve the general functioning of the lungs.
Research shows that children who consume apple juice regularly showed reduced risks of suffering from asthma attacks and wheezing problems as compared to those who seldom consume apple juice. In contrast, eating whole apples didn’t seem to be of any benefit to the wheezing and asthmatic children.
13. Prevent Alzheimer’s Disease
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer’s disease.
An experiment performed on mice found that apple consumption in the regular diet results in higher doses of the neurotransmitter acetylcholine. Also, in Alzheimer’s, the nerve cells of the brain are damaged, and apple juice which contains flavonoids helps repair the damaged cells. So, drinking apple juice can reduce the risk of Alzheimer’s and can battle against the decaying of the brain.
14. Prevent Gallstones
Gallstones form when there’s too much cholesterol in your bile, and it solidifies. They are particularly prevalent in obese people. To inhibit gallstones, doctors recommend a diet high in fiber to aid in controlling your weight and cholesterol levels. Apples are rich in pectin fiber that can assist in controlling the cholesterol levels in the body. The fiber does this by helping in reducing the absorption of LDL.
15. Prevent Cataract
Past studies have been divided on this matter, but the recent long-term study suggests that people who have a diet rich in fruits that contain antioxidants like apples are 10 to 15 percent less likely to develop cataract.
16.Neutralize Irritable Bowel Syndrome
Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and ballooning. To control these symptoms, doctors recommend staying away from dairy and fatty foods while including a high intake of fiber in your diet, and apples are rich in fibers. 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.
17. Prevent Parkinson’s Disease
In terms of Parkinson’s, apples stop the gradual breakdown of dopamine-producing nerve cells, which can be an underlying cause of Parkinson’s. The antioxidants present in apples prevents this breakdown.
18. Apple helps in Aid Digestion
Despite being small in size, these fruits are rich in dietary fiber. Including them in your daily diet will ensure that your digestive process stays intact. Regular consumption of apples ensures smooth bowel movements and helps in preventing constipation and various stomach disorders. Fiber is an important part of any diet. It adds bulk to the stool and helps food pass through the digestive tract smoothly. Furthermore, it stimulates peristaltic motion so the muscles contract appropriately and move food along. Finally, it stimulates the release of gastric and digestive juices to ensure efficient uptake of nutrients, while simultaneously scraping excess cholesterol out of your veins and arteries to ensure proper heart health and reduce chances of atherosclerosis
19. Avoid Hemorrhoids
Hemorrhoids are the result of swollen veins in the anal canal due to excessive pressure on the pelvic and rectal areas. While this is isn’t life threatening, it does make the daily activities painful. The fiber content in the apple reduces the strain and effort, thus reducing the pain.
20. Increase Endurance
The antioxidant quercetin makes oxygen more easily available to the lungs. Due to which an increase in the time of endurance has been noticed. This allows you to spend more time exercising.
21. Innate Detoxification Potential
The antioxidant quercetin makes oxygen more easily available to the lungs. Due to which an increase in the time of endurance has been noticed. This allows you to spend more time exercising.
22. Alleviate Respiratory Troubles
Velvet Apples are a home remedy for cough, chest congestion, and preliminary asthma. The high Vitamin C and mineral content of Velvet Apples boost immunity and promote health. Just binge on the fruit and say goodbye to your annoying cough and cold.
23. Promote Bone Health Protection
Velvet Apple or Mabolo is rich in calcium. Calcium is one of the key nutrients that promote bone and teeth strength. The high calcium content of Velvet Apple helps prevent conditions like osteoporosis and rheumatoid arthritis. The fruit should be a part of the regular diet across all age-groups.
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.
24.Apple helps in Anemia
Apples are useful in treating anemia since apples are a rich source of iron. Anemia is a deficiency of hemoglobin in the blood, which can be fixed by increasing your intake of iron, which is an integral part in the metabolism of red blood cells. By increasing the amount of red blood cells in the body, you not only prevent anemia but also ensure proper oxygenation of essential organ systems to keep them functioning properly.
Velvet Apple leaves have mooted analgesic properties that help relieve bone and muscle pain. Crush the leaf and bark of the plant and topically apply it for best results. It is a natural therapy for body aches.
26. Improve Night Vision
Velvet Apples or Kamagong contain high amounts of Vitamin A. It helps improve vision and reduce symptoms of night blindness in children. Vitamin A is essential for good eyesight. Let your child munch on a Velvet Apple and say no to eyeglasses.
27. Brighten and Lighten Complexion
Apple fruit has the potential to lighten, brighten and soothe your skin. This is because it has the highest content of collagen and elastic, the stuff that is vital for keeping your skin flawless and youthful. Thus, consuming this delicious red fruit provides you with a rosy, youthful glow forever.
Apple hydrates as well as cleanses your skin. For this purpose, cut a slice of an apple and apply its juice on your face until the slice dries up. This will balance the oil production in your body and is a great hydrating mask. Apple can also be used as an exfoliant.
29. Anti Ageing Benefit
Apple is a great anti-aging mask to lift the dull and wrinkled skin as well as keeping it moist. Regular intake of apples eliminates fine lines and wrinkles. You can rub grated apple on your face and leave on for 10 to 20 minutes. This will eliminate wrinkles as well as heal and cleanse your skin.
30. UV Protection
Apple contains UVB defending particles that can provide extra protection from sun’s rays. This fruit can treat sunburns and prevent them from peeling. For this purpose, blend a teaspoon of glycerin with a pulp from the grated apple fruit. Apply this on your skin and leave for 15 minutes and then wash it off with cold water.
31. Acne, Blemishes and Dark Spots
To get rid of acne, blemishes, and dark spots, you can mash a quarter of an apple with milk cream and apply it on your face. Apple also provides relief from acne and sunburns, thanks to its cooling properties. For this purpose, place an apple slice in the refrigerator for an hour or so and apply it on sun burnt skin or acne prone skin for relief.
32. Great Toner
Apples are wonderful toners that help to tighten your skin and stimulate blood circulation to the skin surface. Raw apple pulp and apple cider vinegar are quite beneficial in this regard. Apple cider vinegar helps to clear the skin’s pores of pathogens and oil, which are responsible for causing acne and pimples. It also balances the skin’s pH levels, which enables the skin to restrict the overproduction of its own oils. Dip a cotton ball in high-value apple cider vinegar and apply it on your face. This will have the same effect as the toner. Besides, it will keep acne/pimples at bay.
33. Treatment of Pffy Eyes
Placing slices of apples under your eyes can reduce dark circles or puffy eyes. Alternatively, you can mix two tablespoons of apple cider with grated potatoes. Apply this on the eye puffiness and cover with a warm cloth. Leave this for 10 to 20 minutes and rinse off with warm water.
34.Prevent Skin Cancer
Apple contains a small amount of vitamin A, a family of chemicals known as retinoids. Vitamin A plays an important role in skin development, thus enabling immature skin to develop into mature and functional skin tissue. Vitamin A also reduces the risk of skin cancer. One large apple provides about 120 international units of vitamin A which is equivalent to 5% and 4% of the daily vitamin A requirements for women and men respectively.
35. Benefit of Vitamin C
Consumption of apples boosts your intake of vitamin C or ascorbic acid. This vitamin is involved in the formation of collagen, a protein found abundantly in your skin. Being a crucial structural component of skin, collagen helps to maintain your skin’s waterproof barrier. Deficiency of vitamin C leads to low collagen production which ultimately causes re-opening of old wounds and skin tearing. One large apple provides 10.3 milligrams of vitamin C, which is equivalent to 14% and 11% of the daily vitamin C requirements for women and men respectively.
36. Stimulate Hair Growth
Apple belongs to the category of fruits that are known as hair growth boosters. This quality can be attributed to the presence of a nutrient called biotin which has been heralded as the natural growth steroids for hair and nails. People are often recommended biotin in their diet to combat hair loss. Research has indicated that biotin promotes hair growth and infuses strength and thickness into each strand. And needless to say, apple is one of the best natural ways of getting this vital nutrient.
37. Promote Longer and Healthier Hair
Long and lustrous locks are everyone’s desire and this delicious fruit does possess the ability to fulfill it. This is because it contains a compound called procyanidin B-2 which stimulates hair growth as well as thickens your hair. It also prevents hair thinning and male pattern baldness.
38. Prevent Hair Loss
Apple has the potential to prevent hair loss, thanks to the presence of soluble fiber, phenolic compounds in apple skin, antioxidants, and vitamins. When eaten daily, apples also prevent hair fall. Antioxidants help in increasing circulation to the scalp, thus encouraging hair growth.
39. Treatment of Dandruff
Topical application of apple juice on your scalp helps to restore the normal balance of the scalp, thus preventing scalp problems such as dandruff. All you need to do is give a final rinse of apple juice to your hair after shampooing. This will eliminate dandruff and bring about an added shine.
How to buy and store
When you buy apples, make sure they are firm. Also, don’t buy the ones that have wrinkles, since they have lost most of their health benefits and nutritional value. Apples that are overripe or are beginning to go rotten begin to metabolize their vast wealth of nutritional resources; but unfortunately, the released compound is ethylene gas. This ethylene gas can stimulate the rapid ripening and rotting of any other apples that are near it, so be sure not to keep them for too long, and if you do, remove any unusually soft or bruised apples from the rest of the bag.
References by–Organicfact.net and Stylecraze.com