01/04/2023
Benefits of Eating Apple !!
Apples are one of the nutritionally dense fruits available. The benefits of apples are mainly due to the powerful antioxidants, vitamins, minerals, and dietary fibers. Consuming apples may reduce the risk of chronic diseases of the heart, brain, gastrointestinal systemi , bones, and eyes.
the benefits of apples, their nutritional profile, recommended dosage, and potential risks. Read on.
the benefits of apples, their nutritional profile, recommended dosage, and potential risks. Read on.
This fruit is rich in carbohydrates, fiber, vitamins, and phytochemicalsi . Its polyphenols have excellent antioxidant capacity.
As per research and medical literature, apples are among the foods that show direct and strongest associations with decreased mortality. In fact, the National Research Council recommends at least 5 servings of fruits and veggies a day, and apples are one of them.
Apples predominantly contain pectin and quercetin. Pectin is a type of soluble fiber that may help ease digestion. Quercetin is a flavonoid that has antioxidant and anti-inflammatory effects.
All these reasons are behind the famous proverb: An apple a day keeps the doctor away.
Move on to the next section to understand how apples benefit your health. You can also find supporting scientific evidence for each of the benefits. Scroll down!
What Are The Health Benefits Of Apples?
These crunchy fruits have potent anti-aging effects. They may prevent age-related memory loss, skin troubles, and hair fall. Eating them in the right amounts may also reduce the risk of cancers.
1. May Protect Your Heart
A few studies relate high flavonoid intake to a reduced risk of cardiovascular diseases of about 35%, particularly in women. Finnish research shows a similar relation between thrombotic strokei and apple consumption
2. May Maintain Brain Health
Apple polyphenols may protect your brain from neurodegenerative diseases like Alzheimer’s and Parkinson’s and age-related memory loss. Lab studies at Cornell University propose quercetin and phenolic acids to be primarily involved in this property
3. May Reduce Acne And Treat Aging Skin
Flavonoids like phlorizin, apigenin, silymarin, and genistein naturally occur in fruits like apple, cherry, and pear. Phlorizin has been extensively studied for its anti-aging effects on the skin.
Flavonoids like phlorizin, apigenin, silymarin, and genistein naturally occur in fruits like apple, cherry, and pear. Phlorizin has been extensively studied for its anti-aging effects on the skin.
5. May Regulate Diabetes
An epidemiological study of about 38,000 women spanning over 9 years showed a positive relation between apple intake and type 2 diabetes. Those who ate 1-2 apples a day had 28% lower risk of type 2 diabetes compared to those who ate none
6. May Promote Digestion And Gut Health
Apples are rich in polyphenols, carbohydrates, and fiber. A major proportion of the polyphenols and fiber directly reach the colon. They are fermented by the good gut bacteria that survive on the derived energy
7. Have Anti-inflammatory Properties
Chronic inflammation is linked to diabetes, cardiovascular disease, irritable bowel disease (IBD), Alzheimer’s, arthritis, asthma, Crohn’s diseasei , etc. You can control the severity of such inflammatory diseases by adding apples to your diet
8. May Boost Eye Health And Vision
Vitamins A and C and quercetin protect your eyes from age-related degeneration and other eye infections. Carotenoids like lutein and zeaxanthin are vital for color detection in the retina. They are potent antioxidants too. Consuming foods rich in these components is the only way to maintain their levels in the macula of the retina
9. May Be Good For Bones And Teeth
Apples are great sources of minerals. They contain boron, potassium, calcium, and fair amounts of zinc, and these are necessary for bone health (18).
Pears, apples, prunes, berries, tomatoes, etc. should be a mandatory addition to the diet of post-menopausal women (and older men). The antioxidants in these fruits can prevent/delay osteoarthritis, osteoporosis, and other bone diseases
10. May Promote Hair Growth
Annurca apple, native to Southern Italy, contains a polyphenol called Procyanidin B2 in abundance. Procyanidin B2 has been studied extensively for its effect on hair growth. It is said to stimulate the proliferation of hair follicles and keratin production
11. May Reduce Cancer Risk
Clinical trials suggest that consuming apples reduce the risk of cancer. High consumption of apples may reduce the risk of lung, colorectal, and GI tract cancers. Some animal studies demonstrate the anti-cancer effect of this fruit on breast cancer cells
How Many Apples Should You Eat In A Day?
The fruit recommendation for children is age and gender-dependent. It lies between 1.5-2 cups for most children over 4 years.
For young adults and above, the Dietary Reference Intakes (DRI) for fiber is set to 25-30 g/day. Apples (with skin) contain a mix of insoluble (3.1 g/1 medium apple) and soluble (1.3 g/1 medium apple) fiber.
Considering fiber intake from other sources like vegetables, juices, and meat, eating 2-3 small-sized apples or 1 medium-large sized apple a day seems ideal.
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