Almost all of us have heard the saying, “An apple a day keeps the doctor away”, but don’t you wonder what’s so special in the apple that it provides us so many benefits and keeps us healthy? In this article, we will try to find the answer to this question. We will know about the major health benefits of apple. But before we move ahead, let’s take a look at below mentioned nutrition table.
As we can see from the above table, there are so many nutrients present in apple and this is what makes it a wonder fruit. Now let’s move ahead and explore all the benefits of eating apples.
Health Benefits of Apples
(1) Prevents Cancer
Apples are very useful in preventing a certain type of cancers like colon cancer, breast cancer, liver cancer, and lung cancer. This amazing benefit of apple is because of the presence of antioxidants and phytochemicals in apples. These substances slow down the start of cancer and promote the death of cancer cells. Some studies have shown that eating apples regularly reduces the growth of breast cancer tumor by 17% and at the same time helps in keeping the digestive system and respiratory system good by reducing the risk of colon cancer and lung cancer respectively.
(2) Provides Healthier Heart
Apples help in keeping our cardiovascular system in good condition by preventing it from the oxidative damage. Oxidative damage is very bad and gives rise to many heart diseases. This benefit of apples is because of the presence of phytonutrients like chlorogenic acids in apples.
(3) Lowers Bad Cholesterol
The presence of Pectin in apples helps in lowering down the bad cholesterol levels, and also prevents it from solidifying and blocking artery walls. Eating two apples a day or drinking 12 ounces of apple juice per day also helps in lowering down the death risk associated heart disease (as per founding of some California researchers). As per a study conducted by Florida State University, people who ate apples every day had less bad cholesterol (LDL) and more good cholesterol (HDL) compared to those who didn’t eat any apples. The presence of Pectin in apples also helps in lowering the cholesterol by lowering Insulin level. Apples are not the only fruit that helps in lowering the cholesterol level of our body.
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(4) Controls Diabetes
Apples are also good for reducing the risk of diabetes because of the presence of polyphenols in them, which influences the digestion process and absorption of carbohydrates (which in turn improves blood sugar regulation). As per a study involving 187,832 people, people who eat three servings of apples per week are 7% less likely to develop Type-2 diabetes, compared to those who did not.
(5) Helps in Weight Loss
Apples are very good at keeping weight under control. They have very low fat content and are rich in dietary fiber. Eating fiber-rich food keep us satisfied for longer and thus reduces overeating and in turn, reduces weight gain. Another way, apples help in weight loss is the presence of Pectin in Apples. Pectin requires more chewing efforts from our side and makes us feel full sooner. Pectin, on dissolving in the stomach, forms a gel-like substance to trap dietary fat and cholesterol thereby limiting the amount of fat absorbed by our body cells.
(6) Strengthen Bones
Apples are a good source of concentrated calcium which is an essential nutrient for making bones stronger. They are also rich in antioxidants that strengthen bone density and the boron present in apples helps in preventing fractures.
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(7) Reduces Osteoporosis Risk
Apples contain a flavonoid named Phloridzin which helps in reducing the risk of Osteoporosis, especially among the post-menopausal women.
(8) Prevents Asthma
The Flavonoids present in the apples helps to calm the inflammation in the airways, and the presence of Phenolic acids in apples make it easier for the person with asthma, to breathe properly. Apples are also rich in Vitamin C, which also relieves inflammation and boost the immune system (which helps a person suffering from asthma to fight off symptoms of asthma). As per the founding of a British study, people who ate two to five apples a week had a 32 % lowers risk of suffering from Asthma compared to those ate few apples.
(9) Brightens Teeth
Apples are good for teeth because of their astringent quality and mildly acidic nature. Chewing apples regularly, help get rid of the yellow stains and the stubborn stains of the teeth. One important thing to keep in mind is to make sure you properly rinse your mouth with water after eating apples. This is necessary because apples contain sugar and acid, which can cause dental problems (if left on teeth for long).
(10) Detoxifies Liver
Apples are very helpful in proper detoxification of the liver because of the presence of Pectin in apples. Pectin helps in elimination of unwanted heavy metals, excessive cholesterol and other toxins present in the body (which gets formed during the digestion process in the intestine). The detoxification of the liver reduces the workload of the liver and a detoxified liver prevents headaches, bloated stomach, insomnia, allergies, indigestion (all of which can be caused by the toxins in the liver).
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(11) Improves Brain Health
Apples are a good source of antioxidants named quercetin that protects brain cells from free radicals. This improves brain health and reduces the risk of neurodegenerative disorders such as Alzheimer’s disease and dementia. As per the founding of Cornell University researchers, both fresh apples and the juice helps in slowing down the age-related cognitive problems.
(12) Prevents Cataract
As per some studies, people who eat a diet rich in antioxidants are 10 to 15 percent less likely to develop cataracts, and apples are very rich in antioxidants.
(13) Prevents Gallstones
The presence of too much cholesterol in the bile and its solidification can lead to gallstones. Apples help in the prevention of gallstones by reducing the cholesterol levels in the body. This benefit of apple is because of the presence of Pectin Fiber in apples which helps in reducing the absorption of bad cholesterol (LDL).
(14) Neutralize Bowel Syndrome
Apples neutralize bowel syndrome by controlling symptoms like constipation, diarrhea, abdominal pain, and ballooning. This benefit of apple is because of the presence of high dietary fiber in them.
By now, we have covered almost all the major health benefits of apple, but there are certain points to remember.
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Points to Remember
(1) Although Apple is very healthy food it is always better to eat it in moderation (1 or 2 apples per day) as too much of everything is always bad.
(2) Apples are good for teeth but it is important to remember that you rinse your mouth properly after eating apples, otherwise, the same apple can cause tooth decay (because of the presence of sugar and acids in them).
(3) Apples are healthier when they are eaten with peels but it is important to wash them thoroughly under the clean running water before consuming.
(4) Both raw apple and apple juice are good for health but to enjoy full benefits of this wonder fruit, it is better to enjoy it in raw form ( with peel) because the juice form lacks a good amount of fiber content and the skin (which is so good for our brain cells).
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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