Apple fruits are extremely rich in important antioxidants, flavanoids, and dietary fibers.
Apples contain almost no fat, sodium or cholesterol.The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two Apples red Delicious and Granny Smiths ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin, a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.
21 Possible Health Benefits of Apple Fruit
A collection of research studies suggests that apples is one of the most healthy foods for you to include in your daily diet.
1) Apple Improves your nerves.
A 2006 study published in the journal experimental Biology and Medicine found that quercetin (one of the antioxidants found abundantly in apples) was one of two compounds that helped to reduce cellular death that is caused by oxidation and inflammation of neurons.
Another study at the same conference and was published in theJournal of Alzheimer’s Disease suggest that apple juice consumption may increase the production of the brain of its essential neurotransmitter acetylcholine, resulting in improved memory.
2) Preventing dementia. A study published in the Journal of Food Science in 2008 suggested that eating apples may have benefit for your neurological health. The researchers found that including apples in your daily diet may protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders such as Alzheimer’s disease.
3) Reducing your risk of stroke. A study involving 9,208 men and women showed that those who ate the most apples over a 28-year period had the lowest risk for stroke. The researchers concluded that the intake of apples is related to a decreased risk of thrombotic stroke.
4) Lowering levels of bad cholesterol. A group of researchers at The Florida State University stated that apples are “miracle fruit”. They found that older women who ate apples everyday had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months.
5) Reducing your risk of diabetes. Apples could also help lower your risk of diabetes. A study involving 187,382 people found that people who ate three servings per week of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not.
6) Warding off breast cancer. There is growing evidence suggesting that an apple a day may help prevent breast cancer, according to a series of studies conducted by prominent Cornell researcher Rui Hai Liu.
Liu said her research adds to “the growing evidence that increased consumption of fruits and vegetables, including apples, would provide consumers with more phenolics, which are proving to have important health benefits. I would encourage consumers to eat more and a wide variety of fruits and vegetables daily.”
7) Obesity. In a study published in the journal Food Chemistry in 2014, a team of researchers analyzed how the bioactive compounds of seven different varieties of apples – Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious affected the good gut bacteria of diet-induced obese mice.
The researchers found that, compared with all other apple varieties, Granny Smiths appeared to have the most beneficial effect on good gut bacteria. They suggest that their findings may lead to strategies that prevent obesity and its associated disorders.
8. Get whiter, healthier teeth. An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.
9. Protect against Parkinson’s. Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
10. Curb all sorts of cancers. Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23%. Researchers at Cornell University have identified several compounds ’triterpenoids’ in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.
11. Decrease your risk of diabetes. Women who eat at least one apple a day are 28% less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.
12. Reduce cholesterol. The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels makes you healthier.
13. Get a healthier heart. An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.
14. Prevent gallstones. Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels. Eat an Apple daily.
15. Beat diarrhea and constipation. Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.
16. Neutralize irritable bowel syndrome. Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet, so take an apple
17. Avert hemorrhoids. Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids
18. Control your weight. Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre such as Apple. Foods high in fibre will fill you up without costing you too many calories.
19. Detoxify your liver. We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, 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 fruits’like apples.
20. Boost your immune systems. Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out. When you are stressed take an Apple.
21. Prevent cataracts. Although past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants –like apples – are 10 to 15% less likely to develop cataracts
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