Apples are one of the most popular, extremely healthy fruits with numerous research-backed benefits. Apples’ reputation as a nutritional powerhouse is worth and richly deserved. An apple a day can provide approximately 10 percent of the recommended daily amount of vitamin C and fiber.
Some important nutrition facts for a medium apple:
Calories: 95. Carbs: 25 grams. Fiber: 4 grams. Vitamin K: 5% of the RDI. Vitamin C: 14% of the RDI. Potassium: 6% of the RDI. Manganese, copper and vitamins A, E, B1, B2 and B6: Under 4% of the RDI. (authoritynutrition.com)
Decreases your risk of diabetes
Apples is linked to a lower risk of type 2 diabetes. Research has shown that people who have had two servings each week of certain whole fruits specially apples, blueberries, grapes, had lower risk for type 2 diabetes by 23% in comparison to those who had one or no serving every month. May be it’s possible because their polyphenol antioxidant content.
So An apple a day can keep diabetes away.
Promotes Good Gut Bacteria
Apples contain pectin, a type of fiber that acts as a prebiotic will welcome good gut bacteria with open arms. The high content of non-digestible compounds such as dietary fiber and polyphenols, and low content of carbohydratesinitiates in Apple helps the growth of friendly bacteria in the colon, which which ultimately benefits the growth of friendly bacteria in the gut.
May Help Prevent Cancer
While apples are very popular fruit to have many disease-fighting benefits, scientific evidence shows that apples can kill cancer cells. Make sure you don’t remove or discard the peel from the apple as it contains the greatest concentration of cancer-fighting antioxidants and compound called triterpenoids, which has significant anti-cancer capabilities, mostly when it comes to preventing colon, liver, and breast cancer.
Helps Fight Asthma
A British study found people who reported having two to five apples a week had a 32% lower risk of asthma than people who ate less or none. Another large-scale study of more than 68,000 women found that those who reported having the most apples had the lowest risks of asthma. Apple peel contains a flavonoid called quercetin that help control the immune system and lessen inflammation. The symptoms of asthma coughing, gasping, and a tight chest are generally caused by inflammation and over-sensitivity of the airways, infection, weather and allergies.
Promotes Bone Health
Boron, a trace mineral that supports the function of bone-healthy nutrients including magnesium, calcium, phosphorous and vitamin D, found in apple and it makes it to be the super food. French researchers discovered that a flavonoid called phloridzin in apples can help protect postmenopausal women from osteoporosis by improving inflammation markers and increasing bone density. The antioxidant and anti-inflammatory compounds in apple can help preserve bone mass as you age. (https://saveourbones.com/powerful-bone-building-antioxidants-found-in-apples/)
Our liver is responsible for cleaning all the toxins we are constantly consuming. Apples are rich in pectin, the soluble fiber that helps eliminate toxins and cholesterol from the blood and also rich in a naturally cleansing nutrient called malic acid that removes carcinogens and other toxins from the blood. Doctors say that having apple is the easiest way to detoxify your liver. There are lots of variety in apples and all are great.
According to Rapid Home remedies, the malic acid in apples can dissolve gallstones, and it works better if it is combined with apple cider vinegar that actually stops the liver from making the cholesterol, which is responsible forming the gallbladder stones. Doctors recommend a high fiber diet to control your weight and cholesterol levels to prevent gallstones.
Controls your weight
According to a recent study in Food Chemistry, apples contain non-digestible compounds that help the growth of good bacteria in your gut related to weight loss. Researchers consider apple to be more filling – they are less energy-dense, but still deliver high fiber content and polyphenols that promote weight loss.
According to food scientist Giuliana Noratto, Fiber and polyphenols remain undigested until they’re fermented in the colon, where they help friendly bacteria and eliminate the bad bacteria. This reinstate microbial balance to lessen chronic inflammation, which increases the risk of obesity, and restrain you from overeating. Source
Helps protect your Brain as you grow
Apple juice may help preserve acetylcholine, a neurotransmitter that can benefits for age-related mental decline. Recent studies have found that Apples contain an antioxidant known as quercetin that may help reduce the risk of Alzheimer’s disease.
Protects against Parkinson’s
Research has shown that people who eat fruits that contain high fiber are less likely to suffer from Parkinson disease, a chronic and progressive movement disorder that actually become worse over time. Parkinson’s involves the break down and death of essential nerve cells in the brain called neurons.