Does the old phrase “An apple a day keeps the doctor away” holds true? Apples belong to Rose family of plants and come in all shades of reds, greens, yellows. Let’s find the Nutritional facts and Health Benefits of Apples on Nutrihealthline.com.
Nutritional Facts of Apples
A medium sized apple contains about 80 calories, five grams of fiber, 9 mgs of Vitamin C, and they are rich source of fiber pectin. They are free of fat, sodium, and cholesterol.
They offer more fiber portion than a serving of oatmeal.
Apples have a bit of deadly hydrogen cyanide in the seeds.
Besides being enjoyed as fresh fruits, Apples are also used in the process making of vinegar, cider, wine, juice, sauce, jelly, and apple butter.
The diet experts recommend a minimum of 5 servings of fruit per day to maintain a healthy diet. Eat apples with skin, as the skin and the flesh just below it contain more vitamin C than the inner flesh. The skin of the Apple contains five times more Vitamin A than the flesh.
Health Benefits of Apples
Apples contains minerals and vitamins in abundance and are highly nutritious, besides offering you with antioxidant Benefits, Cardiovascular benefits, anti-cancer benefits, anti-asthma benefits, blood-sugar regulation and more.
1. Apples for Weight Loss and Obesity
Several health problems are linked to Overweight and Obesity, which can lead to heart diseases, strokes, high blood pressure, type 2 diabetes et al. Apples help manage your weight and improve your overall health, as they satisfy hunger for few calories. A research study has found that people who ate a cup of dried apples daily for a year managed to lose few kilos and reduced their risks of cholesterol and heart disease
2. Apples prevent Gallstones
When you have too much cholesterol in your bile, gallstones form. Doctors recommend diet high in fiber and Apples can prevent the kidney stones.
3. Apples for Heart-Health
Eating a cup of Apple slices daily can lower risk of death from both coronary heart disease and cardiovascular diseases. The antioxidant compounds found in apples prevent LDL cholesterol from oxidizing and inhibit inflammation, and further contribute to heart-health. Apples contain soluble fiber which also aid in lowering cholesterol.
4. Apples protect from Metabolic syndrome
Metabolic syndrome is associated with increased risk of heart disease and diabetes, and eating apples in your daily diet however lower the risks of Metabolic syndrome. A research study has found that people who had eaten apples in any form over the past days were 27 percent less likely to suffer metabolic syndrome symptoms than those who didn’t include apples in their diet. Apple eaters also had lower levels of C-reactive protein
5. Apples for Brain Health
Apples can lower the risk of neurodegenerative disorders such as Alzheimer’s disease, as they have the potential to protect neuron cells against oxidative stress-induced neurotoxicity.
6. Apples are good for constipation
Raw apples are good for constipation, while the cooked or baked ones can prevent diarrhea, thanks to the fibre found in apples that pull water out of your colon to keep things moving or even absorb the excess water. Apples can also neutralize irritable bowel syndrome which can be caused due to constipation, diarrhea, abdominal pain and bloating
7. Apples curb all sorts of Cancers
Consumption of flavonol-rich apples lowers the risk of developing pancreatic cancer, while eating apples with skin prevents you from liver, colon and breast cancers. The high fiber intake in fruits can reduce the risk of colorectal cancer.
8. Apples Lowers Diabetes Risks
Women who eat an apple a day are 28 percent less likely to develop type 2 diabetes compared to those who do not consume apples. The soluble fibre content in apples is the key to blunting blood sugar swings. Apples are rich in potassium and phosphorus but low in sodium, and thus aid patients with high blood pressure.
9. Apples promote immune system
The quercetin, antioxidants in Red apples can help boost and fortify your immune system, while the iron contained in the fruit aids in formation of blood. Apples benefit gout patients caused by increase of uric acid in blood.
10. Apples are good for your eyes
Apples are good remedy for the inflamed eyes as an eye wash. The pulp of the fruit is applied over the closed eyes, and over-riped fruit is beneficial as a poultice for sore eyes. People who eat apples daily are 10 to 15 per cent less likely to develop cataracts.
11. Apples for healthier teeth
Regular consumption of apples not only prevents tooth-decay and lower the levels of bacteria with its mouth cleansing properties, but also help whitening your teeth.
Risks and Precautions of Eating Apples
Apple consumption causes no serious side effects
Taking only apples all day however is not recommended, as apples are fairly acidic and eating them more can cause damage teeth. Doctors recommend eating apples at meal times as it’s much safer
Do not consume Apple seeds, as it contains cyanide, a powerful poison that could be fatal.