are numerous and best be explained with a saying that goes thus “An apple a day keeps the doctor away.” Apart from its delicious tastes, Apple provides a whole lot of health gains. So, the next time you go shopping; I suggest you get some apples.
In 2004, an investigation was carried out on over 100 foods by the USDA. The study was aimed at analyzing the antioxidant concentration per serving size of the 100 meals. At the end of the research, the gala apple was ranked among the best 20 foods; with one apple having 3903 total antioxidant capacity preserving size.
Apple contains different essential vitamins. It also consists of phytonutrients, antioxidant and other substances that help to combat disease like cancer, diabetes, heart disease, etc.
Phytonutrients are naturally occurring plant chemicals that have protective values for human health.
Antioxidants are disease-fighting compounds that repair oxidation damages that occur during regular cell activity. Apple also contains fibers called pectin – pectin is a soluble, fermentable and viscous fiber which helps to bind cells together.
OTHER NUTRITIONAL CONSTITUENTS OF APPLE
Apples contain little or no volume of fat, sodium, and cholesterol; which are 0.2g, 1 mg and 0mg Respectively. It is safe to call Apple a nutritional powerhouse because of its nutritional values.
Below is a list of some essential nutrients that are encapsulated in an apple:
- Vitamin C –The University of Maryland Medical Center stated that among its many benefits, Vitamin C is a potent natural antioxidant; capable of fighting against some of the damages caused by free radicals and also boosting the body resistance against infectious agents.
- B-complex vitamins (riboflavin, thiamin, and vitamin B-6) – These vitamins are needed to sustain red blood cells and regulate the body’s nervous system.
- Dietary fiber – According to the British National Health Service 2, a diet high in fiber reduces the level of bad cholesterol in the blood, and also decreases proneness to poor health conditions.
- Phytonutrients – These are phytonutrients assist in protecting the body from the damaging effects of free radicals.
- Apples also contain vital minerals such as calcium, potassium, and phosphorus.
HEALTH BENEFITS OF APPLE
1. Detoxifies the Liver
The liver is responsible for the disintegration and filtration of whatever passes through the body, and as such, in charge of clearing toxins (biologically produced poisons). When the liver is overwhelmed with toxins, it is working ability slows down. Fad detox diet (consuming limited sets of food) can be very wearying; besides doctors suggest that they can do more harm than good. The best method to detoxify (cleanse) the liver is through the intake of fruits like Apple.
2. Reduces the Risk of Stroke
The National public health institute conducted a study; sampling 9205 men and women. After the research, it was reported that those who ate apples over 28 years had the lowest chances of having stroke attacks. It was therefore concluded that consumption of apple amounts for a reduced risk of thrombotic stroke. With apples, your aged parents can live longer.
4. Enhances healthier heart
Coronary heart diseases are caused by a buildup of plaque in the arteries which reduces the flow of blood into the heart. Apple skin is well nourished with a phenolic compound which prevents cholesterol that gets into the body system from solidifying on the artery walls. Extensive research has also shown that regular consumption of soluble fiber slows the buildup of cholesterol-rich plaque in the arteries, giving room for a healthy heart. So if you want a healthy heart, start eating apples.
5. Weight Control
I need not mention the many challenges associated with being overweight. Everyone wants to be able to handle their weights. To manage your weight, doctors advise taking diets that are rich in fiber because of their low level of calories. You guessed right; Apple is one of your best options.
6. Protection from Parkinson’s disease
Parkinson’s disease is a condition indicated by the breakdown of the brain’s dopamine-producing nerve cells. Research has established that individuals who eat high fiber food and fruits are not susceptible to Parkinson disease.
7. General hair care
Some of the mineral constituents of apples are magnesium, potassium, calcium, and copper. These minerals help to reduce hair loss and also maintain a healthy scalp. Green apple juice is also a natural therapy for strengthening tresses and for enhancing hair growth. In short, using apple juice gives you an incredible, long and lush hair you will always want to show off.
8. Skin maintenance and disease prevention
Lack of nourishment is the highest cause of skin diseases like eczema, cancer, etc. Studies have shown that due to its antioxidant contents, regular consumption of apple can prevent cells and tissues in the skin from damaging. Green apples also help to enrich the skin color, as it has excellent whitening effects.
Incorporating green apple juice into your skin care regiments boosts the collagen and elastin proteins, ensuring improved complexion and skin healing from deep within.
9. Improves the Immune system
Red apple’s flavonoid quercetin contents have been proven to enhance and strengthen the immune level of the body; especially when stressed out.
10. Curbs Cancer
Apples are natural anti-cancerous agents. The high level of flavonoids helps to decrease the risk of pancreatic cancer by 23%. Likewise, extracts from the whole apple reduce the risk of mammary tumors in the body. Apples also prevent disease of the liver by cleansing the liver from toxins.
11. Good for the Teeth
The malic acid in apple aids in cleaning teeth stains, and hence affording whiter teeth. Although apples do not replace toothbrushes, chewing apple stimulates the production of saliva in the mouth and also lowers the rate of bacteria; thus reducing the chances of having a decayed tooth.
12. Prevention of pimples Eruption
Regular consumption of green apples prevents the eruption of pimples. This is because fiber also aids in balancing the body’s blood sugar; which checkmates acne. Isn’t it cool that Apple can serve as your anti-Acne treatment? It sure is. So if you want a face free from pimples invasion, get some apples.
13. Prevents Hemorrhoids
Hemorrhoids are popularly referred to as piles are inflamed veins in the lower rectum and anus. Though hemorrhoids are not life-threatening, nevertheless they can be very painful; especially during pregnancy and bowel movements. Fiber helps to alleviate hemorrhoids by reducing strain during bowel movements. I need not mention the abundance of fiber in an apple again.
14. Neutralizes irritable Bowel Syndrome
Some of the characteristics of a fractious bowel system are constipation, diarrhea, abdominal pain, bloating.
Doctors recommend that to avoid all of these, one has to abstain from dairy and fatty foods. It is paramount for people to be aware that food worsens IBS and that high fiber foods, e.g. apple can help to salvage IBS.
15. Prevent Gallstones
Gallstones result from the solidification of excess cholesterol in the bile. Gallstones are particularly prevalent in obese individuals. Apples help to control weight and cholesterol levels, thereby reducing the risk of gallstones.
16. Eliminates dark eye circle
One of the signs of old skin is deep brown eye circle alongside eye puffiness. Topical application of fresh apple juice along with internal consumption is known to be positively impactful on those undesirable changes.
17. Prevents cataract
Recent studies have suggested that people who regularly consume fruits that are rich in antioxidants are 10-15% less likely to develop cataracts. Apple is an antioxidant-rich fruit.
HEALTH RISKS OF APPLE
Every good thing has its adverse effects if used without caution. There are certain health risks involved if apples are not correctly eaten. Just like any other fruit or food, excess intake of apple can contribute
to weight gain.
Also, apples are acidic, and the juice may cause injury to the tooth enamel. A study carried out in 2011 in the Journal of Dentistry confirmed that eating apples inappropriately could be up to four times more harmful to teeth than carbonated drinks.
According to David Bartlett, a lead researcher and head of prosthodontics at the Dental Institute of Kings College in London stated that ” It is not only about what we eat, but how we eat it. A lot of people eat apples sluggishly. This upsurges the chances of acids damaging the tooth coating. ” An apple a day is good, nonetheless, taking all day to eat the apple is not good for the teeth.
Bartlett also said that Snacking on acidic foods throughout the day is detrimental while eating them at meal times is much advantageous. Still, dentists recommend cutting up apples and chewing them with the back teeth. They also suggest rinsing the mouth with water to help wash away the acid and sugars.
Lastly, Apple seeds contain cyanide, a potent poison. So it is not proper to eat too many apple seeds, as they have the potentiality of causing fatal harms. Apple seeds should not be consumed raw.