What are the health benefits of apple that prove the old famous proverb of apple right? Some health benefits of apple are prevention of heart problems, stomach disorders, diabetes and so on. Packed with antioxidants, fiber and potassium, apple is one of the most favorite and healthy fruits. Let us discover the nutritional and health benefits of apple more in detail.
Know Your Fruit: Apple
Apple is one of the most popular fruits in the world. It is a sweet and pomaceous fruit which is cultivated worldwide as fruit tree. It has long been associated in the biblical story of Adam and Eve. There are about 7500 varieties of apple which come in different colors namely green, red, and yellow. The beneficial nutrient content of apple makes it a compulsory part of a healthy diet. It is often eaten raw and the whole fruit can be consumed including the skin except for the seeds. Apple can be canned or juiced, the fermented juice of apple are used to make apple cider and vinegar. Apples have also been an ingredient for desserts such as apple pie and apple cake. Apple is known for its medicinal values and takes part in promoting human health in various ways.
10 Undeniable Facts About Apple
- Apple trees take four to five years to produce their first fruit.
- Apple seeds contain a cyanide compound.
- Apple ripens up to 10 times faster when you leave it out than when you refrigerate it.
- Most apples are still picked by hand.
- The science of apple growing is known as Pomology.
- Apple trees can live for more than 100 years.
- Half the deciduous fruit tree production in the world is Apples.
- 36 apples is what it takes to make one gallon of apple cider.
- 25% of the volume of apple is made up of air, that is why it floats on water
- The fear of apple is called Malusdomesticaphobia.
Nutritional Value of Apple
The nutritional value of 100 grams of raw apple with skin is discussed below:
- Calories 52
- Water 86%
- Protein 0.3g
- Carbs 13.8g
- Fats 0.2g
- Cholesterol 0g
- Sodium 1mg
- Potassium 107mg
- Protein 0.3g
Carbohydrates: Apples are made up mainly of carbohydrates, water and simple sugars such as sucrose, fructose and glucose.
Fiber: Apples have high fiber content, 4 grams of fiber is found in a medium-sized apple. A portion of the fiber content is made up of both insoluble and soluble fibers called pectin. Fiber balances blood sugar level and colon health.
Vitamins: Apple contain vitamin C, vitamin K, vitamin B6 and riboflavin. Vitamin C or ascorbic acid is an essential dietary nutrient that has many important functions in the body.
Minerals: Apples are rich in minerals such as potassium, copper, manganese, and magnesium. It is known that high intake of potassium is beneficial for heart health.
Other Plant Compounds: Apple contains several antioxidant plant compounds namely quercetin, catechin, and chlorogenic acid. These compounds are responsible for different health benefits of apple.
Main Health Benefits of Apple
Here are the main health benefits of apple that actually keep the doctor away.
Apple helps in digestion
Fiber is an important part of our diet as it helps in the digestive process. Apple contains high amount of fiber which when consumed regularly smooths the bowel movement, and prevents constipation and stomach disorders. It stimulates the peristaltic motion and helps in muscle contraction that makes the movement of food easy. Further, it guides the release of digestive juices for the efficient uptake of nutrients.
Does apple also improve the intestinal health?
Yes, apple is responsible for the proper metabolism of food in our digestive tract and simultaneously improves the function of bacteria living in our last intestine. Consumption of apple not only improve your health but also eliminates harmful bacteria and toxins from our body.
Are apples weight loss friendly?
Two properties of apple are absolutely weight loss friendly. They are high fiber content and low in energy density which leads to low calorie intake. Therefore, addition of apple in your diet helps you in reducing the extra weight and it recommended to eat it before and between meals.
Prevention of cancer
Being a good source of antioxidants, number of studies show that it lowers the risk of cancer. Apple shows an unavoidable capacity to reduce lung cancer and slows its spread when it is developed in the body. It has also shown some improvement in treatment of breast and colon cancer.
Apple helps in treating anemia
You must have seen a cut apple turning brown after few minutes or hour of cutting, that is because of the presence of iron. A rich source iron is require for the treatment of anemia and it is provided by apples. Anemia is caused by deficiency of hemoglobin in the blood. Increase in intake of iron, increases the red blood cell and prevents anemia.
Consumption of apples controls diabetes
The presence of polyphenol in apple reduces glucose absorption in our digestive tract and stimulate the secretion of insulin from our pancreas which essentially checks the blood sugar level. The insulin then removes the excess sugar from our bloodstream and gets it the cell for metabolism. Polyphenol in apples, thus reduces the fluctuation of blood sugar level and helps in controlling diabetes.
Benefits of apple during pregnancy
Researchers from the institutions in The Netherlands and Scotland say that eating apple during the time of pregnancy protect the fetus from developing asthma later in life. This is due to the significant presence of flavonoids and other polyphenols in apples.
Health benefits of apple for babies
The component of apple also play a major role in keeping a baby healthy. Apple boosts the immunity of a baby and cures from disorders like constipation, diarrhea, dysentry, other stomach disorders and dental disorders.
How does apple help in improving your dental health?
The fiber in apple cleanses teeth which keeps both the teeth and gums healthy. It also reduces the formation of cavities in your teeth and stimulates the secretion of saliva. Apple contains antibacterial properties that keeps you away from bacterial and viral infection.
An apple a day keeps your heart healthy
Eating apple breaks down the bad cholesterol in your bloodstream 20% faster than your body usually does. It smooths the blood flow and promotes a healthy heart. Apple lacks substances like saturated and sodium which are harmful to heart and presence of potassium lowers the blood pressure.
Apple benefits for liver
Apart from controlling the level of cholesterol in your bloodstream, antioxidants in apple help detox the liver. They are rich in malic acid, a naturally cleansing nutrient that removes carcinogens and other toxins from the blood and helps your liver a big time.
Get a glowing skin with the help of apple
The powerful antioxidants in the skin and flesh of apple increases the shine and glow of the skin. You can apply pastes made of apple and honey or apple and milk. It frees you from the damaging effect of free radicals that results into premature aging, development of fine lines and wrinkles. The smooth circulation of blood also helps in making you look young and healthy.
Wow, that was a long list of benefits that you can get from just a medium-sized apple. Apple is incredibly good for your health and now you know that it reduces the risks of many harmful diseases. So, waste no time and add an apple or two to your daily diet and lead a very healthy life ahead.