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20 Health Benefits of Apples

SUPERFOOD

20 Health Benefits of Eating Apples!


The apple is a sweet, pomaceous fruit. This bright red juicy fruit gives you a pack of nutrients and also satisfies your taste. It is the most widely grown species of the genus Malus. The apple tree originated in Central Asia, and has been cultivated for thousands of years in Asia and Europe. Apples have religious significance in many cultures like in Greek and European Christian traditions.

There are more than 7,500 known cultivars of apples with various tastes and uses. The cider is one of the most famous use of apples.  Worldwide production of apples in 2013 was around 80.8 million tonnes.

The apple skin is thin, but a little sturdy. The inner flesh softens as it ripens and is thick and juicy holding the seeds, which are hard and not digestible. The flesh and the skin is a rich source of anthocyanin.

You know the famous saying- “an apple a day keeps a doctor away”. Let’s introduce you why we give this name to apples.

Apples are good source of dietary fiber. They contain vitamin B6, vitamin Cvitamin K, riboflavinmagnesium, potassium and manganese. The organic compounds present in apples are of real value. Apples are packed with phytonutrients and flavonoids like quercetin, epicatechin, and various other polyphenol compounds.

The health benefits of apple include prevention of stomach disorders, improved digestion, liver disorders, dental health, gallstones, constipation, diabetes, heart disease, skin diseases, anemia, cancer, gout and eye disorders. Moreover, they also help to prevent the initial of Alzheimer’s and Parkinson’s disease.

Nutritional Value

100g serving of Apple gives:

Energy 218KJ
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

Health Benefits of Apples

1. Helps in Digestion

The fiber content present in apples help in the digestive process. Fiber adds bulk to the stool and also help the food to pass through digestive tract smoothly. Consuming apples regularly prevents constipation and ensures smooth bowel movements. Moreover, it promotes the release of gastric and digestive juices which make digestion of food easy and also ensure efficient uptake of nutrients.

2. Prevents Cancer

The role of apples in eradicating cancer has been a subject of study. Still researches are going on regarding the content in apples which has an impact on cancer. Apples are good in reducing lung cancer and also slows it spread. Studies also show there are also some improvement seen in cases of breast and colon cancer.

3. Keeps the Gut Healthy

Apples have a very interesting role with our digestion. They help to improve the functioning of bacteria residing in our gut, which is beneficial for our body. This improves the nutrient uptake by the body and also eliminates toxins. This keeps our gut healthy and maintain smooth flow of food.

4. Helps in Blood formation

Apples are a great option for anemic patients. They are rich in iron content. Consuming apples regularly, helps increase the red blood cell count and also maintains proper oxygenation of organ systems, keeping them function properly. You can combine Apples with Beetroots for Quick Blood boost!

5. Provide Strength

Apples are great during your illness. They remove weakness and give strength to weak people. They also detoxify body removing harmful toxins which cause infections. Moreover, they also help to gain weight and recover patients from their illness quickly.

6. Helps in Managing Diabetes

The polyphenols present in apples help in reducing the uptake of carbohydrates by the body. This manages the blood sugar levels and the fluctuations in blood stream. Polyphenols also stimulate the release the release of insulin from pancreas, which maintains blood sugar levels. They also lower absorption of glucose by digestive tract. All these activities help maintain the metabolism and organ function, improving health of a diabetic person. Check out 21 ways to Lower Blood Sugar Levels Naturally!

7. Maintains Oral Health

Apples are also good for your oral health. The fiber content of apples cleans the teeth. The antibacterial properties keep bacteria away and reduce the cavities of mouth. It also stimulate the secretion of saliva that maintains the oral health reducing growth of bacteria.

8. Prevents Alzheimer’s and Parkinson’s disease

Consuming apples has shown good effects on reducing Alzheimer’s and Parkinson’s disease. The phytonutrients in apples which have antioxidant effect help reduce the Alzheimer’s disease. It is also seen that apples increase the acetylcholine content in brain, which sharpens memory. In case of Parkinson’s, they stop breakdown of dopamine-producing nerve cells, which may be a cause of Parkinson’s disease.

9. Helps in Asthma

Apples have anti- inflammatory properties. They are best in treating asthmatic problems.it is one of the great natural treatments for asthma. Well, apples are still on research because there are plenty of nutrients present in them which may have effect on these problems. But you can enjoy these benefits as it cares for overall health.

10. Keeps the Heart Healthy

Apples lower the cholesterol levels in the body maintaining your health. The antioxidant activity reduces the oxidation of fats, also neutralizing triglycerides, various fats found between blood vessels. Apples contain quercetin, very powerful flavonoid present in the skin of the fruit. It reduces the inflammation in blood vessels by reducing the amount of C – reactive protein. These properties of apples make them very strong defensive agent against heart diseases.

11. Helps in Rheumatism Treatment

For people suffering from rheumatism, apples are beneficial in this condition as they aid in the healing process. The huge amount of flavonoid compounds found in apples like kaempferol, quercetin, have been associated in reducing rheumatoid conditions, and also inflammatory conditions like arthritis.

12. Improves Vision

Apples help in treating night blindness. They make eyes stronger and also improve vision. This is due to flavonoid compounds and phytonutrients present in them, which reduce the impact of free radicals on the eyes, preventing serious eye conditions like macular degeneration, glaucoma and cataracts.

13. Helps in Healthy Weight Loss

Apples speed up metabolism so that extra calories taken after apples do not get stored much by body. This means that these extra calories get burned easily and quickly. Well, this information is really important for those who are obese and also those who diet and eat less. Moreover, like other fibrous fruits apples do give a feeling of being full reducing overeating, maintaining weight.

14. Keeps the Skin Healthy

Along with health apples are great for skin too. The apple and honey paste or apple and milk paste, when applied gives a shine to skin. This is due to antioxidant properties of apples. They eradicate the free radicals that damage skin causing age spots, wrinkles. It repairs the skin and the blood circulation improved by consuming apples also adds glow to your skin.

 15. Ward off hemorrhoids

Hemorrhoids are not life threatening but very painful. They are swollen vein in the anal canal caused by too much pressure in the pelvic and rectal areas. Well, the fiber content in apples controls constipations and bowel movements preventing you from straining too much when going to the bathroom. Thus, helps to ease this hemorrhoid condition.

16. Stop Gallstones formation & Helps in removing them.

Pectin (found mainly in apples) has a greater effect in stopping gallstone formation. Also The malic acid in the apples helps soften gallstones. Apple Cider Vinegar is very effective in treating Gallstones.

17. Keeps Bones Healthy

Weaker bones are big concern among women, especially after menopause. Studies reveal that flavonoid called phloridzin which is found only in apples is beneficial for women above 45 or 50. This may protect post-menopausal women from osteoporosis and also increase bone density. Moreover, Boron found in apples also give strength to bones.

18. Boost Immune System

Apples are great source of immune boosting Vitamin C. moreover, it is a complete pack of vitamin and minerals which help to keep away from diseases.

 19. Prevents Hair Fall

The presence of soluble fiber, antioxidants, vitamins and phenolic compounds in apples has the potential to prevent hair loss. Antioxidants encourage the hair growth by increasing circulation in the scalp. Consuming apples regularly can get you good results.

20. Keeps Skin Healthy & Hydrated

Apples has good amount of water in it. This keeps skin hydrated giving a natural glow. Proper hydration means proper detoxification which adds on to other health benefits. It is also good for athletes as they need energy for long extensive workout. Apples give you less calories more energy, boosting your body.

Quick tips to serve

Well, the best time to eat apples is in morning empty stomach. This boosts your metabolism and also maintains your bowel movements. But, you can eat them practically anytime you wish.

  1. You can add apples with your oatmeal. Prepare your oatmeal and add slices of apples to them.
  2. A very simple and nutritional dish is to eat apple slices with peanut butter.
  3. If you don’t like peanut butter then go with your nutella. You can also pair up your apple slices with nutella and enjoy the chocolaty taste.
  4. This one is sweet dish now. You can go for salted caramel apple. Melt the caramel and dip apple in it covering it all the way with caramel. Add pinch of salt to it for a delicious taste.

 

Precautions

  • Apples are safe, as long as the seeds aren’t eaten. Seeds are very hard and cannot be digested. They contain cyanide and are poisonous. Better to remove seeds before eating.
  • Apples may be allergic to some people who are sensitive to other fruits of rosacea family.
  • Overdose of apple juice can increase your blood sugar levels. Before consuming them check your blood sugar and consult doctor.


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Jennifer is a Part of Editorial Team at Remain Healthy. She believes in Healthy Living and loves to write on Health related topics. When not writing here, she is busy with Meditation, Yoga and her Dog Charlie.

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