Apples: 15 Amazing Health Benefits & Nutritional Facts

Apples: Amazing Health Benefits & Nutritional Facts

You’ve probably heard the old adage, “An apple a day keeps the doctor away.” Although eating apples isn’t a cure but it can do wonders for your health.

Apples are crunchy, bright-colored, tasty and one of the most popular fruits. These are usually red in color but can be found in other colors like Green, Yellow etc.

European settlers brought apples with them to the Americas. In present, Apple Trees are cultivated across the world. Apple Trees love cold climate.

Many types of apples grow across the world. To fulfill Americans need, most of the Apples are imported from the countries like India, China etc.

Their taste is either sweet or sour, and its flavor can vary depending on what type you’re eating. Red Apples usually sweet and Green Apples mostly grown in Australia are sour in taste.

There are many varieties, including:

  • Red Delicious
  • McIntosh
  • Crispin
  • Gala
  • Granny Smith
  • Fuji
  • Honeycrisp
Apples: Amazing Health Benefits & Nutritional Facts

Nutritional Benefits

Apples are low in sodium, fat, and cholesterol. Protein content is not high, but apples are a good source of vitamin C and fiber.

One medium size apple has about:

  • 100 calories
  • 25 grams of carbohydrates
  • 4 grams of fiber
  • 19 grams of sugar
  • A variety of strong antioxidants

Health benefits of Apples

You don’t have to be a nutritionist to realize that apples are healthy. You can either peel or can eat apple with it’s skin. They are full of healthy nutrients. So what makes apples so healthy? The nutritional profile. In 2004, the USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size.

Most nutritious categories of apples are — Red Delicious and Granny Smith. This fruit is fully packed with antioxidants which are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. The fiber found in apple is called pectin — a medium-sized apple offers about four grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives apples a huge list of health benefits.

1. Good for Teeth & Whitens Them

Apples 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.

2. Prevents Alzheimer’s Disease

study on the benefits of apples shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. The mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

3. Protection against Parkinson’s Disease

Another health benefit of apple is that it can protect you from Parkinson’s disease. In a research it was found that people who ate high-fiber foods like apple were more immune towards Parkinson’s disease, a condition characterized by a breakdown of the brain’s dopamine-producing nerve cells. Antioxidants present in apple is considered to fight the free radicals which avoids Parkinson’s disease. Apples are highly packed with antioxidants.

Apples: Amazing Health Benefits & Nutritional Facts

4. Protection Against Cancer

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 percent. Researchers at Cornell University have identified several compounds present in apple skin like triterpenoids 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 tumors in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

5. Decreases the risk of developing Type 2 DIabetes

Ones who eat apples once a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Fiber present in apple reduces the risk of developing Type 2 diabetes.

6. Reduces cholesterol

Apple has a high quantity of soluble fiber. This soluble fiber binds with fats in the intestine, which reduces the cholesterol level and helps you to live a healthier life..

7. Good for Heart

Another benefit of high soluble fiber present in apples is that it slows down the cholesterol growth in arteries. It prevents the plaque to get deposit in your arteries thus preventing from a heart attack. 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.

8. Prevent gallstones

Another benefit of eating an apple a day is that it can prevent gallstones. Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. Obese people are more prone to gallstones as they have more cholesterol level as compared with healthy person. To prevent gallstones, doctors recommend a diet high in fiber to help you control your weight and cholesterol levels.

Apples: Amazing Health Benefits & Nutritional Facts

9. Useful in Diarrhea and Constipation

Suffering from Constipation or Diarrhea, then one solution for both of them is eating apples. Fibre can 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.

10. 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. And people with IBS understand all too well how food can make symptoms worse, but learning about high-fibre foods they can eat (like apples) is key.

11. Prevent Hemorrhoids

Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. Hemorrhoids develop due to too much pressure in the pelvic and rectal areas. Fiber present in apple can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids. Soluble fiber present in apples lead to healthy digestive system means a healthy body.

12. Helps to Control Your Weight

Apples can help in maintaining your body weight. Most of the health problems are associated with overweight. A few of them are heart disease, stroke, high blood pressure, type 2 diabetes etc. To manage weight and improve overall health, doctors recommend a diet rich in fibre. Foods high in fibre — like apples — will fill you up without costing you too many calories.

13. Helps in Liver Detoxification

Your liver is responsible for flushing out toxins from your body. Many detoxifying diets like Keto diets are considered good for your liver. Luckily, one of the best and easiest thing which you can eat is apple to help detoxify your liver.

14. Boosts Your Immune System

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. That’s one of the most unexpected health benefits of apples.

15. Prevent Cataracts

Though 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 percent less likely to develop cataracts.

Apples: Amazing Health Benefits & Nutritional Facts

Other Health Benefits

Apples are full of flavonoids which are very useful in maintaining good health. They also have pectin, a fiber that breaks down in your gut. Doctors recommend to eat apples with their skin as falvonoids are present in apple’s skin. If you take off the apple’s skin before eating it, you will not get much of the fiber or flavonoids.

The fiber can slow digestion so you feel fuller after eating. This can keep you from overeating. Eating fiber-rich foods helps control symptoms and lessens the effects of acid reflux. An apple’s fiber can also help with diarrhea and constipation.

Some studies show that plant chemicals and the fiber in an apple peel protect against blood vessel and heart damage. They also can help lower your cholesterol, and they might protect your cells’ DNA from something called oxidative damage, which is one of the things that can lead to cancer.

Research shows the antioxidants in apples can slow the growth of cancer cells. And they can protect the cells in your pancreas, which can lower your chances of type 2 diabetes.

Apples can help you with:

  • Your lung strength
  • Weight loss
  • Brain (easing symptoms of Alzheimer’s disease and age-related memory loss)
  • Your immune system
  • Your gut health

You may not need to worry about the sugar in apples. Even though they have carbs that affect your blood sugar, these carbs are different from other sugars that strip away fiber that’s good for you.

Risk Factors Involved:

Even though apples have many health benefits, eating too many of them (like anything) can be bad for you. Eating too much fruit can increase body weight. Sugar present in fruits is the main factor for increased body weight.

Other risk factors are:

Pesticides. Since apples are more prone to bugs and pests therefore too much pesticides are used while cultivating apples. Some of this residue particles stick on the fruit which can be harmful. It’s always best to wash fruit like apples before you eat them.

Seeds. You might’ve also heard that apple seeds have a dangerous poison called cyanide. The seeds do have chemicals that turn into cyanide in your body, an average adult would have to eat lots of seeds for a risk of cyanide poisoning. In practical that’s impossible to eat those many seeds by an individual. The seeds are actually rich in protein and fiber.

Interaction: Apple juice can interact with the allergy drug fexofenadine (Allegra). The juice makes the medicine hard for your body to absorb.

Apples: Amazing Health Benefits & Nutritional Facts

What to Look For (Tips)

When you’re buying apples, make sure they feel firm and heavy. The skin shouldn’t have any bruises, cuts, or soft spots.

Make sure to store apples in your refrigerator to keep them fresh longer. They can also be stored at room temperature, but they will ripen much faster.

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Is eating an apple a day good for your health?

How can a one forget an old adage “An apple a day, keeps the doctor away”. Apples have many nutrients like flavonoids, soluble fiber, vitamins that maintains your over health. Eating an apple a day can maintain your body weight, prevents heart diseases. It can also prevent diseases like Parkinson’s & Type 2 diabetes.

What are the unknown health benefits of apples?

Apples can be useful in boosting your lung strength. Aids in weight loss. It is also good for your brain as it eases the symptoms of Alzheimer’s disease and age-related memory loss.
Apples also boosts your immune system and are good for your gut health

What are the different varieties of Apples?

Around the world, you’ll find apples which are different in shape, size and taste. Several varieties of apples are:

Red Delicious
Granny Smith

Can apples boost your immune system?

Definitely, eating apples can boost your immune system and your overall health. 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.

Apart from boosting your immune system apples are useful in preventing diseases like cataracts, Parkinson’s disease, reduces cholesterol, prevents gallstones & hemorrhoids.

Are there any risk factors of eating apples daily?

Even though apples have many health benefits, eating too many of them (like anything) can be bad for you. Eating too much fruit can increase body weight. Sugar present in fruits is the main factor for increased body weight.

People also think that eating apple seeds can produce cyanide in your body. Even though apple seeds have chemicals that can turn into cyanide but to practically achieve the cyanide quantity which can harm you is only possible when a person eat lots of seed. With lots of seed I mean a lot which in fact is not practical to eat.


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