Apple is a delicious fruit of the apple tree and belongs to the Malus genus of the Roaseace family. They originated in Central Asia but are now cultivated in many regions of the world. They are available in many varieties such as Cripps Pink, Empire, Fuji, Gala, Golden Delicious, Granny Smith, and Honeycrisp, etc. Being an excellent source of various nutrients like vitamins, minerals, antioxidants, dietary fibers, and phytonutrients, etc, apples provide many health and beauty benefits.
Health Benefits of Apples
Some major health benefits of apple are as follows.
(1) Reduces Cancer Risk
Apple contains several antioxidants such as vitamin C, vitamin A, vitamin E, and other antioxidant compounds such as flavonoids, etc.
These compounds protect our cells from free radical damage and reduce the risk of various cancers such as colon cancer, abdominal cancer, intestinal cancer, pancreatic cancer, lung cancer, and breast cancer, etc.
Phytochemicals in apples promote the death of cancer cells and reduce the risk of breast cancer by 17 percent.
Free radicals are unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and doing so causes oxidative damage to them.
(2) Aids Cholesterol Management
Dietary fibers in apples reduce LDL cholesterol and help in cholesterol management.
It prevents the accumulation of plaque and fat deposits in the arterial walls and reduces the risk of atherosclerosis.
Atherosclerosis is a condition that causes hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls.
It is a leading cause of cardiovascular problems such as heart attack, heart stroke, and coronary artery disease.
(3) Regulates Blood Pressure
Regular and moderate intake of apples reduces the risk of hypertension or high blood pressure.
Hypertension or high blood pressure is a common health condition that leads to cardiovascular and other health problems.
Apple contains potassium, a natural vasodilator that relaxes our blood vessels, improves blood circulation, and provides relief from hypertension or high blood pressure.
If you are already enjoying a high potassium diet, eat apples in moderation as otherwise excessive potassium may cause tiredness, numbness, vomiting, trouble breathing, chest pain, and irregular heartbeat, etc.
If you are on blood pressure medication, consult your doctor before including apples in your diet to avoid the risk of food-drug interference.
(4) Improves Cardiovascular Health
Apples improve our cardiovascular health due to the abundance of essential nutrients.
Antioxidants like vitamin C, vitamin A, and other relevant compounds such as phytochemicals, etc protect our cardiovascular system from free radical damage.
Dietary fibers in apples help in cholesterol management and reduce the risk of atherosclerosis, a leading cause of cardiovascular problems.
Apple contains potassium that relaxes blood vessels, improves blood circulation, and provides relief from hypertension, a major cause of heart problems.
Other nutrients like Iron, magnesium and B vitamins in apples also play a significant role in enhancing cardiovascular health.
(5) Provides Anti-Inflammatory Benefits
Anti-inflammatory compounds like dietary fibers and vitamin C in apple provide anti-inflammatory benefits and reduces pain and inflammation caused by inflammatory conditions such as arthritis, rheumatism, rheumatoid, gouts, asthma, and bronchial asthma, etc.
(6) Improves Neurological Health
Apple is good for the brain and improves our neurological health.
They contain several antioxidants such as vitamin C, vitamin A, and other relevant compounds such as flavonoids, etc.
These compounds protect our brain cells or neurons from free radical damage and reduce the risk of neurodegenerative diseases such as Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
Other nutrients like iron, potassium, magnesium, and folate, etc in apple improves our neurological health by enhancing cognitive abilities.
(7) Improves Digestive Health
Apple improves our digestive health and is good for the stomach.
Vitamin C, vitamin A, and other antioxidant compounds in apples protect our digestive system from free radical damage.
This reduces the risk of colon cancer, abdominal cancer, intestinal cancer, and pancreatic cancer, etc.
Dietary fibers in apples are natural laxatives that improve bowel movement and relieve constipation and other gastrointestinal problems like abdominal pain, gas, bloating, and flatulence, etc.
Other nutrients like potassium, magnesium, and B vitamins, etc in apples also play an important role in improving digestive health.
(8) Strengthens Immune System
Regular and moderate intake of apples strengthens our immune system, the defense mechanism of the body that helps in the prevention and treatment of infections, injuries, diseases, and wounds, etc.
Vitamin C, vitamin A, and other antioxidant compounds like flavonoids, etc in apples protect our white blood cells or immune cells from free radical damage.
This strengthens our immune system and reduces the risk of cough, cold, fever, and flu, etc.
The antimicrobial properties of an apple protect us from bacterial, viral, and fungal infections, and further strengthens immunity.
Other nutrients like iron, potassium, magnesium, and B vitamins, etc in apple also play a major role in improving immune strength.
(9) Improves Respiratory Health
Apples improve our respiratory health and are good for the lungs.
They contain antioxidants such as vitamin C, vitamin A, and relevant compounds such as phytochemicals that protect our respiratory system from free radical damage.
This reduces the risk of lung cancer.
Anti-inflammatory compounds such as dietary fibers and vitamin C in apple protects against lung inflammation and reduces the risk of asthma and bronchial asthma.
Other compounds such as iron, potassium, and magnesium, etc also play a major role in improving respiratory health.
(10) Good For Eyes
Apples help in maintaining our ocular health and are good for the eyes.
Vitamin C, vitamin A, and other antioxidant compounds like flavonoids, etc in apple protects our eyes from free radical damage.
It reduces the risk of age-related macular degeneration, cataract, and glaucoma, etc.
Vitamin A is an essential nutrient for the eyes that improves vision, prevents eye dryness, and reduces the risk of night blindness.
(11) Regulates Blood Sugar
Apple helps in managing diabetes as it has a low glycemic index of 36.
It reduces the rate at which sugar is released into the bloodstream and prevents a sudden spike in blood glucose levels.
Dietary fibers in apples slow down the rate at which sugar is absorbed by the bloodstream, and helps in regulating blood sugar levels.
Despite the advantage, enjoy apples in moderation as otherwise they may drop blood sugar below the healthy range and cause excessive hunger, excessive sweating, trembling, nervousness, dizziness, trembling, weakness and palpitation.
Polyphenols in apples improve insulin sensitivity.
If you take blood sugar medication, consult your doctor before adding apples to your routine to ensure there is no food-drug interference risk.
(12) Eating Apples During Pregnancy And Nursing
Apples are an abundant source of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc.
These compounds play an important role in maintaining a healthy pregnancy.
Antioxidants such as vitamin C and vitamin A protect the fetus from free radical damage.
Dietary fibers in apples regulate blood sugar and reduce the risk of gestational diabetes.
Apple contains potassium that reduces the risk of high blood pressure during pregnancy.
Folate or folic acid in apple promotes brain development of the fetus and reduces the risk of neural tube defects such as spina bifida.
Other nutrients like calcium, potassium, magnesium, iron, zinc, and B vitamins, etc, in apple also plays a significant role in maintaining a healthy pregnancy.
Overall, the apple is an excellent fruit for pregnancy.
However, to be on the safe side, it is advisable to consult your doctor before adding apples to your pregnancy routine. Ensure that there is no risk of food-drug interference.
(13) Strengthens Bones And Teeth
Apples strengthen our bones and teeth due to the presence of bone-strengthening minerals like calcium, potassium, and magnesium.
Calcium is an essential mineral for bone health as it promotes the growth and development of bones, and reduces the risk of bone disorders such as osteoporosis.
Potassium in apples neutralizes acid load and reduces the loss of calcium from bones.
It improves bone density.
Magnesium and manganese in apples also improve our bone density.
Vitamin C, an anti-inflammatory compound in apple reduces pain and inflammation caused by osteoarthritis, a condition in which protective tissues at the end of bones wear down.
Zinc, phosphorus, and folate, etc in apple also plays an important role in bone strength.
(14) Promotes Weight Loss
Apple promotes weight loss as it has a low calorific value of 52 calories per 100 grams.
Apples are easy on our digestive system.
Simple sugars such as fructose, sucrose, and glucose in apples provide quick energy for day-to-day activity without causing too much calorie overload.
Dietary fibers in apples provide stomach satiety and control overeating, a major cause of obesity.
(15) Good for Liver And kidneys
Apples are good for our vital organs like the liver and kidneys.
Antioxidants such as vitamin C, vitamin A, and other antioxidant compounds like phytonutrients, etc in apple protects these vital organs from free radical damage.
Dietary fibers in apples remove toxins, pollutants, and other impurities from our system.
By helping with the detoxification, reduces the burden of detoxification from the liver and kidneys and allows them to focus on other functions they need to perform.
Apples keep our kidneys healthy and reduce the risk of urinary tract infections.
(16) Brightens Teeth
The astringent and mild acidic properties of apples make them beneficial for our teeth. Chewing apples helps in getting rid of the yellow stains on the teeth.
However, it is important to rinse off your mouth with water after eating apples. Otherwise, the natural sugars and acid in apples may cause dental problems like dental plaque and tooth decay.
(17) Prevents Gallstones
Dietary fibers in apples reduce LDL cholesterol and help with cholesterol management.
This prevents the solidification of cholesterol in the bile and reduces the risk of gallstones.
(18) Neutralize Bowel Syndrome
The laxative properties of dietary fibers in apples help in neutralizing bowel syndrome.
It provides relief from digestive problems like abdominal pain, constipation, diarrhea, abdominal pain, and bloating, etc.
Points to Remember
Apples are good for us but there are few points to remember.
- Despite the amazing health benefits of apples, it is advisable to consume them in moderation ( 1 or 2 apples per day).
- Chewing apples benefit our teeth, but natural sugars and acid in apple may cause tooth decay. After eating apples, rinse off your mouth with water to avoid the risk.
- It is suggested to eat apples without peeling. However, the peel may be exposed to harmful chemicals, and pesticides, etc. Thoroughly wash apples before eating apples.
- Eating a raw apple is considered better than drinking apple juice as they contain dietary fibers that provide many benefits such as better digestion, regulating blood sugar, managing cholesterol levels, and so on.
This article provides general information about the topic and is not be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.