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How long have you been hearing ‘an apple a day keeps the doctor away,’ because truly, I’m just fed up? But still, I can’t deny the top health benefits of apples!
Apple is not just a fruit but a key that relates to the history of science. The history of the apple trees is connected with a man who invited you to the magic of science. Apples are incredibly great for every well-being, as they have plenty of fiber intake that can lead you to a healthy lifestyle.
Its dissolvable fiber can promote weight loss and is good for the gut. And this is not all Apple has to offer; read on for more!
Origin and History of Apple
Before knowing the best benefits of apples, let’s know a little about its history. Even though the apples emerged in Central Asia close to Turkestan, it got to be very prevalent over all the nations.
They came to America after being developed for nearly 2000 years, a long time in Europe. The larger part of the world’s apple generation comes from China, India, Poland, Italy, France, Iran, Brazil, and Russia.
Likewise, in India, Jammu and Kashmir deliver around 80% of add up to generation.
Why is Eating Apples Important?
There are many benefits of apples, but the main ones being that apples with antioxidant properties can slow down the growth of cancer cells and also protect the pancreatic cells which can lower your chances of type 2 diabetes.
Eating apples empower you to shed those additional kilos that simply you have been yearning to lose. Studies have found that eating an apple before a meal makes you feel fuller.
A medium-sized apple (about 3 inches in diameter) is equivalent to 1.5 cups of fruit. If you are eating a 2,000-calorie diet, we recommend two glasses of fruit.
The nutritional values of an apple (usually per 100gms):-
- Calories: 95
- Carbs: 25 Grams
- Fibre: 4 Grams
- Vitamin C: 14%
- Vitamin K: 5%
- Potassium: 6%
Eating apples can improve your immunity against many diseases, it is high in fibre and vitamin C. One medium apple is extremely high in pectin—a soluble fibre —and is the key to blunting blood sugar swings.
Health Benefits of Apples
1. Apple Peel Benefits
We were talking about benefits of apples right, but what about the peel?
Researchers have identified that apple peel contains several compounds that have potent anti-growth activities against cancer cells in the liver, colon, and breast.
The peel of an apple is rich in vitamins and minerals. It contains polyphenols, an antioxidant that ensures bright radiation and leads to more youthful-looking skin. Apple peels are too rich in vitamin C, which anticipates untimely maturing and improves skin gleam.
The apple peel is combined with pectin fibre, helps to protect against free radical damage in the heart and blood vessels, and has cholesterol-lowering effects.
2. Prevent Colon Cancer Risk
Chomp away on apple slices and fuel up the gut bacteria on the way to optimum health as the pectin fibres found in apple act as potential prebiotics that tends to pass through the small intestine during the digestive process and feed the good gut bacteria that lead to cure individuals of colon cancer.
3. Boost the Immune System
Apples contain antioxidants named quercetin that can help to boost the immune system. Quercetin has been shown to support the cardiovascular system by lowering cholesterol and blood pressure and relaxing blood vessels.
Because reduced blood flow can cause erectile dysfunction, flavonoids moreover quercetin can also improve men’s sexual health.
Quercetin also helps to reduce inflammation and can inhibit the release of compounds known as inflammatory mediators.
4. Act as a Detoxifying Agent
Another one of benefits of apples is that it acts as a detoxifying agent. A variety of health issues is associated with being overweight such as stroke, heart disease, type 2 diabetes, high blood pressure, and sleep apnea.
To manage overweight and improve the overall health of an individual, these toxins must be taken off the body.
Many doctors are skeptical of fad detox diets,1 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 to incorporate fruits, like apples, into your diet.
Add apple chips to your diet if you are not very prone to eat a raw apple.
5. Friendly to Diabetes
If you have type 2 diabetes, consider adding apples to your diet. It’s a fruit, but it’s a common misconception that people with diabetes can’t eat it.
In this case, the water-soluble fibre of apples may slow the absorption of sugar into the bloodstream and help improve blood sugar levels.
Regular intake of soluble fibre reduces insulin resistance and improved blood glucose and triglyceride levels.
6. Prebiotic Effects and may Promote Healthy Gut Bacteria
Apple is rich in fibre, as already told. A particular fibre, namely pectin acts as a prebiotic. Our body doesn’t digest fibres present in food, that is the fibres directly go into the colon.
Here, the fibre promotes the growth of good bacteria, the type of fibre present in apples feeds good bacteria.
7. Fighter for Chronic Diseases
Research shows one Apple a day may reduce the risk of chronic diseases. A chronic condition is a condition or disorder of human health whose effects are persistent and occur over time. The term chronic is often used when the illness lasts for more than 3 months.
Apple with its high fibre content decreases the risk of cardiovascular 2disease, breast cancer, blood pressure, and colorectal cancer.
8. Apples may Help Protect your Brain
Research on apple peels and flesh has been done over the years, but apple juice has a significant amount of benefits too.
In one study conducted on animals, it was found that apple juice significantly reduced harmful ROS (reactive oxygen species) in brain tissues.
Another research done on elderly rats suggested that upon consumption of whole apples, a selective marker of the rat’s memory was restored.
9. Apples may Help with Weight Loss
Apple has two qualities that will make you feel filling, and those are water content and fibre. They offer fibre and volume to consumers, which helps people avoid over-eating and therefore helps with weight loss.
10. Apples Might Help Fight Asthma
Asthma is one of the most concerning conditions for humankind, and apples might help fight the condition. Apples are rich in antioxidants which might protect our lungs from oxidative damage, thereby fighting conditions like asthma.
A major study conducted on over 60,000 women showed that those who consumed apples had lower risks of suffering from asthma.
Frequently Asked Questions
1. How many apples should I eat a day?
Eating two apples every day is beneficial to heart health. One may consume any type of apple as long as the peel is also consumed as apple peels are high in antioxidants3, which aid in the battle against cancer.
2. Is it good to eat apples on an empty stomach?
Apples should not be eaten on an empty stomach as this can result in constipation and bloating.
3. Does apple improve skin?
Apples, which are high in flavonoids4, antioxidants, and phenolic substances, protect the skin against oxidative stress, aka the detrimental effects of radicals that are present in our surroundings.
Final Thoughts
Apple helps cleanse the liver and kidneys by removing harmful toxins. Thanks to its cleansing properties, it helps you to have a cleaner digestive system, and you are better protected from liver, heart disease, and kidney diseases.
I hope after reading this article and knowing all the health benefits of apples, you will surely add apples to your daily diet!
- Passos, Jasilaine Andrade, Paulo Roberto Vasconcellos-Silva, and Ligia Amparo da Silva Santos. “Cycles of attention to fad diets and internet search trends by Google trends.” Ciencia & saude coletiva 25 (2020): 2615-2631. ↩︎
- Long, Brit, et al. “Cardiovascular complications in COVID-19.” The American journal of emergency medicine 38.7 (2020): 1504-1507. ↩︎
- Gulcin, İlhami. “Antioxidants and antioxidant methods: An updated overview.” Archives of toxicology 94.3 (2020): 651-715. ↩︎
- Ullah, Asad, et al. “Important flavonoids and their role as a therapeutic agent.” Molecules 25.22 (2020): 5243. ↩︎
Last Updated on by Sathi Chakraborty, MSc Biology
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