Apple is the tastiest and most beneficial fruit, found and liked almost everywhere on land. Have you heard a maxim, “An apple a day, keeps the doctor away”? Sounds familiar, well it is. But there is a complete scientific reason behind the saying.
How much and to what extent this maxim applies and stands true. Why do we use it for apples, not for other fruits? We will explore the amazing health benefits of apple in this guide.
Little Intro to Apple
Apple ranks among the top three fruits. Nearly 7500 cultivars of apples are available and used for different purposes; cooking, eating, and cider production. Apples are of different sizes and also nutrition values vary with size. Apple is not only tasty but provides a lot of health benefits with its constitutive vitamins, minerals, and other nutrients.
NUTRITIOUS FACTS ABOUT APPLE
Let’s have a look at the nutrients of Apple.
An apple of 185 gm constitutes the following nutrients.
- Calorie 95gm.
- Carbs 25 gm.
- Fiber 5 gm.
- Vitamin C 14%
- Potassium 6%
- Vitamin K 5%
- Photochemical (quercetin, catechin, chlorogenic acid)
VITAMINS AND MINERALS
The important nutrients in apple count for minerals and vitamins providing fascinating health benefits. A considerable quantity of these nutrients is enough to fulfill your daily needs.
Potassium
Potassium lowers the risk of stroke, and helps reduce kidney stone formation and form bone density.
Vitamin C
Vitamin C is an antioxidant that fights against many diseases. It boots up the immune system, fulfills iron deficiency, manages blood pressure, and importantly it keeps your skin healthy.
Carbs
Carbs refer to carbohydrates. They are present in enough quantity in a medium-sized apple. Carbs serve as a wonderful source of supplying nutrients as a body’s major source of energy.
Apple comprises the following carbohydrates.
- Fibers: Apple contains many soluble and insoluble fibers that perform many functions. Pectin is a soluble fiber found in apples. This fiber helps in reducing LDL levels and protects the body against bowel disorders and cancer.
- Sugar: We also know sugars as simple carbohydrates. Apple consists of simple sugar such as glucose, fructose, and sucrose. Sugars are the major energy provider, glucose being the important one. Our body needs sufficient sugar quantity for normal working. Despite the high sugar content, the apple has a very low glycemic index related to health benefits.
HEALTH BENEFITS OF APPLE
Apple is highly beneficial for the body because of its rich nutrient content. The antioxidants and anti-inflammatory functions reduce the risks of many diseases, including cancer.
Have a glimpse at the proven health benefits of apple.
CANCER
Cancer refers to the formation of uncontrolled and undifferentiated cells in a specific area of the body, causing a tumor that interrupts normal body functioning. Even the proliferation of tumors leads to severe damage to other organs.
Strong evidence and researches suggest that the apple is a suitable weapon against kidney and colon cancer. In a research study at Huawei, it was found that apple consumption is associated with a lower risk of lung cancer. Also, eating an apple cures colorectal cancer.
According to research stats, women having one serving of apples per day were at a reduced probability of developing lung cancer. Antioxidants in apples protect the cell’s DNA from damage and also prevent the spread of cancerous cells in the body. Pectin is a soluble fiber in the apple that helps reduce cancer like the colon.
DIABETES
Diabetes is a commonly found disease in the world today. Known as a silent killer devastating the inner body structure. According to worldwide stats and facts about 9.3% of the total adult population has diabetes.
In Health Research at Harvard, 38,000 women were observed for about 9 years. The results reveal health benefits in women, eating one apple per day has a 28% reduced risk of developing diabetes. Another analysis shows, one serving of apples per week reduces the risk of type 2 diabetes by 3%.
WEIGHT CONTROL
According to stats, people aged 20 in the US shows an increase in average body weight from 189 to 197 in 2015-2016. Overweight and obesity is increasing in under-developed and developed countries in recent years. The good news is that apples high in fiber and low-calorie content reduce weight.
Food high in fiber slows the digestion process to feel full most of the time. The result is weight loss without mineral deficiency. A woman was studied for twelve weeks. She was regularly eating an apple, and after twelve weeks twenty-seven pounds was reduced.
Many other studies also show that fiber and antioxidants in apples help with weight loss.
HEART DISEASES
In the US in 2016, heart diseases were a major cause of death among people about 5.8 million people. Dr. Adam Brigs and colleagues from British Heart Foundation Health Promotion Research Group at Oxford University prescribed eating an apple a day to people aged 50 and over. Seven people in ten eating an apple could save 8500 lives a year.
Dr. Peter Coleman, a deputy director of research at the stroke association, said: ‘’Apples have long been known as a natural source of antioxidants and chemical compounds called flavonoids; are good for health and well-being’’.
Pectin in apples protects the body against free radical damage and thus lowering cholesterol levels. In a review of five clinical trials, people eating apples were linked with a reduced risk of cardiovascular parameters like heart diseases and cholesterol.
STORAGE OF APPLE
Apples are highly beneficial and nutritious in several ways. So, the storage of apple is necessary for long-term use and availing health benefits. You can store apples in refrigerators and stores. First, choose quality apples. A single rotten apple could destroy all the apples. Preserve apples in cool stores with 90 to 95% humidity. They can last for 12 months if properly stored at 0-5⁰C.
Or store them in the refrigerator crisper drawer at 30 to 35⁰degree Fahrenheit. The long-term storage depends upon the variety and size of an apple.
CONCLUSION
Now, you know the life-changing health benefits of apple for your body. Primarily, you should try to make it part of your regular diet. Apples are a rich source of dietary fibers and contain flavonoids as antioxidants. Research and studies also show that the consumption of apples helps fight many diseases like cardiovascular and diabetes.