Health Benefits of Apple
Let us start with an old saying “An apple a day keeps the doctor away”. Apple is known to be a vastly cultivated tree and surprisingly is a member of the rose family. Apple is a fruit considered by many as a balanced food. Many varieties of apple with different characteristics and breeds are available worldwide. Stored with loads of nutrients and health benefits, apple is known for its unique taste and sparkling red colur. Apple is a healthy fruit and can be consumed in the morning or as an evening snack. Various cuisines are prepared using apple. Apple pies, apple sauce, jellies, cakes, syrups and jams are quite famous worldwide. Let us have a look at the various nutritional and health benefits of apple.
Nutritional Health Benefits of Apple
Apple offers a variety of nutrients. Apple is low in calories and provides around 50 calories for 100 gram of its intake. It is rich in carbohydrates and also contains a lot of water. Apple has a good quantity of dietary fibre. It is a major source of vitamins and contains Vitamin-A, Vitamin-B, Vitamin-C, Vitamin-E and Vitamin-K. Many minerals like zinc, calcium, iron, potassium and magnesium are also found in apples.
Apple prevents Cancer
Apple can inhibit carcinogenic cell growth. It is a source of flavonoids which are known to restrict the growth of cancer cells. Polysaccharides (pectin and other fibres) are present in apple. When these get broken into oligosaccharides, they become potent killer in restricting the growth of harmful cells. Colon cancer can be significantly treated by the addition of oligosaccharides in your diet. Quercetin and triterpenoids are the flavonoids present in apple which have cancer fighting abilities. Lung, prostate and breast cancer can be treated by it.
Health Benefits of Apple – Lowers Cholesterol Level
Apple is a very healthy food for the ones who want to lower their cholesterol level. Bad LDL cholesterol can be significantly lowered by its consumption. Polyphenols in apple act as strong antioxidants which aid in lowering the cell membrane fats. The oxidation of fats can block arteries and cause heart strokes. Quercetin present in apple can lower the blood levels of c-reactive proteins which are the major factor for inflammation and can also cause chronic artery disease.
Apples reduce Diabetes
Apple consumption can help in regulating the blood sugar level. It slows down the process of sugar digestion as it inhibits alpha-amylase and alpha-glucosidase which are known to trigger carbohydrate disintegration. Polyphenols are known to lower the absorption of glucose in the blood. Insulin production is also maintained and insulin receptors are activated by its consumption. It aids the pancreas to work effectively which helps in curbing the level of glucose in the body.
Apple Benefits for Digestion
Apple is high in dietary fibre which helps in clearing the intestinal tracts and maintains effective bowel movement. It acts as a natural bowel cleanser as it helps in bulking and flushing the food particles. Presence of Vitamin-C also helps in activating some digestive juices which improves digestion. Diarrhoea and constipation can be preventedby its consumption. Irritable bowel syndrome and abdominal pain can be restricted by it.
Health Benefits of Apple – Promotes Hair Health
Apple is rich in polyphenols which can aid in protein development for improving hair health. Procyanidin B-2 present in apple helps in hair strengthening and thickening. Hair density can be improved by its consumption. It can also help prevent baldness. It is advisable to eat unripe apple as it contains larger quantity of Procyanidin B-2.
Apple enhances Skin Health
Antioxidants in apple help in nourishing the skin. Free radical damage can be prevented by its intake thus providing a smooth and healthy skin. Wrinkles, blemishes and aging marks can be delayed by it. Dietary fibre and Vitamin-C present in apple are also considered helpful in improving skin. Vitamin-C helps in flushing toxins and thus cleanses the body.
Immunity is Improved by Apple
Immunity can be increased by apple. Pectin present in apple increases interleukin-4 level. Interleukin-4 is known to fight mast cells which can cause allergies and diseases. Besides that, apple contains minerals and vitamins that helping in improving the body growth.
Health Benefits of Apple – Boosts Brain Functions
Neurotransmitter acetylcholine is found to be increased by the consumption of apples. This helps in making it helpful against Alzheimer’s. Brain functions are effectively maintained by its consumption as it is high in antioxidants. They help in restricting the oxidative damages due to free radicals. Parkinson’s disease can also be prevented by it because of its high fibre and antioxidant content.
Apple helps in Maintaining Weight
Apple is a balanced fruit. It is filling and has very few calories. High fibre takes sufficiently longer time to digest and thus keeps the stomach full. Obese and health conscious people must try to have apples every day. It also contains ursolic acid which is known to burn fats.
Other Health Benefits of Apple
- Apple can prevent tooth decay and can promote tooth whitening. It is rich in malic acid which can remove plaque formation and cavities. Chewing of apple also helps in the production of saliva which can be very beneficial in cleansing the mouth.
- Apple is rich in iron which can help in increasing the hemoglobin level in blood.
- High fibre content in apple makes it helpful in restricting the formation of gallstones.
- Cataracts have been found to be curbed by its intake.
- Researchers have found it to be effective against asthma. Health benefits of apple include better functioning of lungs due to the presence of quercetin.