Apples are the most popular and delicious fruits on the planet with more than 7,500 varieties.
There is nothing like biting into a bright, sweet, red, juicy apple to quench your thirst and satisfy your sweet tooth while boosting your health in a major way.
This fruit comes in a variety of colors namely red, green and yellow. Its well saying, “An apple a day keeps the doctor away”. It’s often called a ‘miracle food’.
The health benefits of apples include prevention of heart, gallstones, stomach, and liver disorders, constipation, anemia, and diabetes.
According to the USDA National Nutrient Database, apples are rich in many essential nutrients, minerals and vitamins.
They are free of fat, cholesterol and sodium. Antioxidants, high dietary fiber, vitamin C, potassium and a few vitamin B (niacin, vitamin B6) are responsible for long list of health benefits attributed to apples.
Apples are also rich in calcium, iron, copper, vitamin K, phosphorus, and magnesium. They are also packed with phytonutrients and flavonoids like quercetin, phloridzin, epicatechin and other polyphenolic compounds.
Apples are also rich in polyphenols, which function as an antioxidant. These polyphenols are found in both skin of the apples as well as in meat, so to get the greatest amount of benefits, you can also eat the skin of the apples.
One medium apple (6.4 ounces or 182 grams) contains:
- Carbohydrates: 25 grams
- Potassium: 6% of the RDI
- Vitamin K: 5% of the RDI
- Calories: 95
- Fiber: 4 grams
- Vitamin C: 14% of the Reference Daily Intake (RDI)
Health Benefits of Apples:
1. Improves Neurological Health:
A 2006 study published in the journal Experimental Biology and Medicine found that quercetin, an antioxidant found in apples, was one of two compounds that helped to reduce the cellular death that is caused by the oxidation and inflammation of neurons.
Another study presented at the same conference and published in the Journal of Alzheimer’s Disease suggested that the apple juice consumption may increase production in the brain of the essential neurotransmitter acetylcholine, resulting in the improved memory among the mice who have Alzheimer’s-like symptoms.
2. Apples for Cholesterol:
Apples are rich in fibers. When we eat apples, soluble fibers compete with the fats in intestine.
This competition between fibers and fats result in decrease of absorption of LDL (bad cholesterol) and increase in absorption of HDL (good cholesterol). This how apples and the cholesterol levels control in the body is connected.
In other words, the soluble fiber found in apples binds with the fats in the intestine, which translates into lower cholesterol levels and makes you healthier.
3. Apples for Immune System:
Apples are rich in vitamin C, antioxidant compounds and protein, which play major role in preventing boosting immunity, weakness and improving muscle tone.
If you want to gain weight, apples should be a part of your daily part of diet. They also help in detoxifying body and improving the overall health.
4. Apples for Diabetes:
Women who eat apples — at least one a day — are 28 per cent less chances to develop type-2 diabetes than those who don’t eat apples. It’s because this fruit is loaded with soluble fiber, that is the key to blunting blood sugar swings. (Also Read: Diabetes: Causes, Symptoms and Treatments)
5. Apples for Bone Health:
Apples contain compounds like quercetin, kaempferol and myricetin, which have been linked to reducing inflammatory conditions like arthritis and gout.
Thus, people suffering from rheumatism can add apples in their diet chart.
6. Apples for Eye Vision:
Apples are also good for your eyes. It can help to prevent conditions like macular degeneration, glaucoma and cataracts.
They also make eyes stronger and can improve eyesight and help in treating night blindness.
7. Apples for Healthy Liver:
Human liver is responsible for clearing the toxins out of your body. The vitamins, fiber and minerals in apples help to flush all the toxins out of the liver.
So you can eat to apples to detoxify your liver.
8. Apples for Weight Loss:
The fiber present in apples fills the stomach for fewer calories. Hence, reducing calorie intake along with killing the hunger pangs.
This allows for the accumulated fats to be burned and contributes to the weight loss. (Also Read: 15 Best Yoga Poses for Weight Loss)
9. Apples for Whiter Teeth:
The biting and chewing of this fruit increases the secretion of saliva in mouth that delays the tooth decay. This fruit can definitely make those unpleasant visits to dentist a lot less frequent.
10. Apples for Hair:
You can get rid of dandruff by applying apple juice on hair. It also gives a shiny look to hair and also acts as a good conditioner. (Also Read: Top 10 Foods for Dull and Dry Hair)
11. Apples for Heart Diseases:
Apple also help to lower the risk of heart stroke and various other heart problems. Its anti-oxidant properties reduce the oxidation of fats, called lipid peroxidation.
It also neutralizes various fats, which found in blood vessels that can exert the dangerous pressure.
Flavonoid quercetin reduces the inflammation in our blood vessels. Polyphenol epicatechin also helps to lower the blood pressure in the body. (Also Read: Top 10 Foods for a Healthy Heart)
12. Apples for Skin:
Apples are probably one of the best fruit that can provide you beautiful and glowing skin.
Apple has the potential to brighten, lighten and soothe your skin. It’s because of its high content of collagen and elastic, the stuff that is vital for keeping your skin flawless and youthful.
Thus, consuming this delicious red fruit provides with a rosy, youthful glow forever.
It also hydrates as well as cleanses your skin. For this purpose, you can cut a slice of an apple and apply its juice on your face until it dries up. This will balance oil production in your body and is a great hydrating mask.