10 Health Benefits of Apple
Apple a Day keeps the doctor away, you have heard this proverb and saying ample of times. Did you ever wonder why it is said so? In today’s post, we will know the 10 Amazing Health Benefits of eating apples. Why you should eat an apple a day and keep the doctor away. It is one of the superfoods or specifically superfruits. So let’s find 10 reasons to eat an apple today.
Apples are delicious, nutritious, high in pectin fibre which helps in boosting metabolic levels, help improve heart health and regulate the body’s blood sugar levels by regulating the release of sugar. Apple also has vital vitamins and minerals that promote healthy bones, teeth and skin. Apples are rich in vitamin C that boosts immunity, keeping any ailment at bay.
This amazing fruit also consists of healthy polyphenol antioxidants which is essential for overall health. In fact, according to a study published in the Journal of Planta Medica, animal studies have shown apples and apple juice to be effective in reducing the risk of colon, skin and breast cancers.
About Apple
An apple is an edible fruit produced by an apple tree. Apple trees are cultivated worldwide and are the most widely grown species in the genus Malus. The tree originated in Central Asia, where its wild ancestor, Malus sieversii, is still found today. A fun Fact, Do you know that Apple is called false fruit.
Nutritional Value of Apple
Below are the nutritional facts and values of Apple. Learn more about the nutrition an apple contains.
| Amount Per 100 grams1 extra small (2-1/2″ dia) (101 g)1 cup slices (109 g)1 cup, quartered or chopped (125 g)1 small (2-3/4″ dia) (149 g)1 medium (3″ dia) (182 g)1 large (3-1/4″ dia) (223 g)1 NLEA serving (242 g)100 grams |
| Calories 52 |
| % Daily Value* | |
| Total Fat 0.2 g | 0% |
| Saturated fat 0 g | 0% |
| Polyunsaturated fat 0.1 g | |
| Monounsaturated fat 0 g | |
| Cholesterol 0 mg | 0% |
| Sodium 1 mg | 0% |
| Potassium 107 mg | 3% |
| Total Carbohydrate 14 g | 4% |
| Dietary fibre 2.4 g | 9% |
| Sugar 10 g | |
| Protein 0.3 g | 0% |
| Vitamin A | 1% | Vitamin C | 7% |
| Calcium | 0% | Iron | 0% |
| Vitamin D | 0% | Vitamin B-6 | 0% |
| Cobalamin | 0% | Magnesium | 1% |
Health benefits of Eating an Apple
Below are the amazing Health Benefits of Eating an Apple today.
Also Check: Best Summer Fruits to Eat in India
Protects Bones
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.
Helping in Asthma
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.
Also Check: Health Benefits of Dragon Fruit
Alzheimer’s Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer’s disease.
Lower Cholesterol
The pectin in apples lowers LDL (“bad”) cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 per cent.
Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.
Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 per cent. Rats fed three apples per day reduced their risk by 39 per cent and those fed six apples per day reduced their risk by 44 per cent.
Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 per cent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.
Liver Cancer Prevention
The research found that rats fed an extract from apple skins had a 57 per cent lower risk of liver cancer.
Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.
Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.
These were some of the amazing health benefits of eating an apple a day. However, depending upon the people benefits of apple can vary.
FAQ Eating an Apple
What does Apple do to the body?
Some studies show that plant chemicals and the fiber of 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
Why apple a day keeps doctor away?
The fibre found in apples is a soluble fibre called Pectin and it can support a healthy digestive system. Apple skin contains quercetin, a type of plant pigment flavonoid that helps to boost your immune system and reduce inflammation, homing in on the phrase ‘an apple a day keeps the doctor away‘!
Why is an apple good for you?
Apples are rich in fiber, vitamins, and minerals, all of which benefit health. They also provide an array of antioxidants . These substances help neutralize free radicals. Free radicals are reactive molecules that can build up as a result of natural processes and environmental pressures.
Types of Vitamin in Apples
Apples contain a high amount of vitamin C. This is a powerful natural antioxidant that can help boost your body’s resistance to both infectious agents and damage caused by free radicals. Each time you eat an apple, you’ll get a healthy dose of this important vitamin. B-complex vitamins are also found in apples.
Is it OK to eat 2 apples a day?
But a study suggests that eating two apples a day might be better as it can slow down the build-up of cholesterol in the body and lower the risk of heart disease. According to scientists, eating two apples – rather than just one – on a daily basis can lead to a healthier heart.
Can I eat apple at night?
It’s true that an apple a day can keep the doctor away, because it contains pectin. Pectin helps control blood sugar and cholesterol levels, which means you should indulge in the forbidden fruit a lot. But once again, not at night.
Disclaimer : This is an informational article should not be taken extremely without consulting to your doctor if you have any issue.
