8 Reasons why apples are good for you
When it comes to popularity, apples are considered to be one of the top
fruit favorites across the globe. You can buy apples in any grocery store
or fruit stand; or even order apples online to have gourmet apples sent
right to your door. We all like apples not only because they are crunchy
and delicious but also because they are highly nutritious.
Let us talk about the health benefits we get from eating an apple a day.
- Apples Are Highly Nutritious
Apples are considered “nutritional powerhouses” and contain the following
· Dietary Fiber – according to the British National Health Service, a diet
that consists of high fiber can defend us against certain diseases and
limit the amount of bad cholesterol in our blood.
· Vitamin B-complex (riboflavin, thiamin, and vitamin B-6) – these vitamins
are responsible for keeping the red blood cells and nervous system healthy.
· Vitamin C – this vitamin is an effective natural antioxidant that blocks
some of the damage brought about by free radicals. It also boosts the
body’s resistance to counter infectious diseases, according to the
University of Maryland Medical Center.
Nutritional Value of Apples (with skin) per 100 grams
|Calcium – 6 mg||Sodium – 1 mg|
|Pantothenic acid (vitamin B5) – 0.061 mg||Iron – 0.12 mg|
|Vitamin A equiv – 3 μg||Potassium – 107 mg|
|Carbohydrates – 13.81 g||Manganese – 0.035 mg|
|Lutein and zeaxanthin – 29 μg||Protein – 0.26 g|
|Phosphorus – 11 mg||Thiamin (vitamin B1) – 0.017 mg|
|Water – 85.56 g||Riboflavin (vitamin B2) – 0.026 mg|
|Vitamin E – 0.18 mg||Vitamin B6 – 0.041 mg|
|Magnesium – 5 mg||Folate (vitamin B9) – 3 μg|
|Fat – 0.17 g||Niacin (vitamin B3) – 0.091 mg|
|Energy – 52 kcal||Vitamin K – 2.2 μg|
|Beta-carotene – 27 μg||Vitamin C – 4.6 mg|
- Help in Losing Weight
Apples are filled with dietary fiber and water that makes you feel full. It
also contains pectin, which according to a study made in Gastroenterology,
slows down digestion and promotes satiety.
People who eat apples on a daily basis eat less compared to those who do
not eat apples as part of their meal. Susan Roberts, PhD, professor of
nutrition at Tufts University said: “Whole apples take a long time to eat
for very few calories,” and added that you can eat a lot of
low-energy-density, high-satiety apples and at the same time stave off the
feeling of deprivation.
- Reduce Risk of Cancer
Jeanelle Boyer and Rui Hai Liu, Cornell University researchers, noted in
their review article “Apple phytochemicals and their health benefits,
“Several studies have specifically linked apple consumption with a reduced
risk for cancer.”
Apples, especially the skin, contain flavonoids that act as powerful
antioxidant that scavenges the free radicals in our body that is damaging
to our genes and controls inflammation. It can also turn on maspin, the
cancer-suppressing protein, in the body.
- Good For The Heart
Apples have a heart-healthy reputation because of its high soluble fiber
that decelerates the buildup of cholesterol-rich plaques in artery walls
and inhibit inflammation.
It is also packed with polyphenols, specifically a flavonoid called
epicatechin, which lowers blood pressure and decreases risk of stroke.
Bottom line: Soluble fiber controls cholesterol buildup; while flavonoids
concentrated on apple skin can safeguard your heart from diseases because
it can lower blood pressure, act as antioxidant and cut down LDL oxidation.
- Reduce Risk of Diabetes
Recent studies showed that eating a whole apple fruit can significantly
reduce the risk of type 2 diabetes by as much as 23 per cent; all thanks to
apple’s high dietary soluble fiber.
Apples are a smart choice for diabetes-friendly diet because they are:
· High in soluble fiber
· Low Glycemic Index Rank (GI 37)
- Help Fight Asthma
Another extraordinary health boost apples can give us is that it helps
reduce asthma risk.
Apples are rich in antioxidant – a natural disease fighter with
anti-inflammatory benefit – that can help safeguard the lungs from
oxidative damage. Quercetin, a flavonoid found in apple skin, aids in
regulating the immune system and lessen inflammation.
- Good for the Bones
Osteoporosis, a condition where bone density reduces, is said to be caused
by ageing, deficiency in calcium and too much or too little exercise.
However, recent studies show that it can also be triggered by increasing
inflammation in the body.
Apples are high in flavonoids (phlorizin) and other compounds that can help
forestall bone loss related with inflammation. It also contains mineral
called boron that can improve oestrogen levels – low level of oestrogen can
cause osteoporosis. Meanwhile, the pectin in the apple increases stomach
acidity that helps calcium absorption.
- Protect Stomach from Injury caused by NSAIDs
NSAIDs are medications used to relive pain and fever. They also help in
reducing swelling and inflammation from an injury or illness like
arthritis. The problem with NSAIDs is that they also cause injury to the
Phenolic compounds like chlorogenic acid and catechin found in apples can
help prevent oxidative injury to gastric cells or reduce damage to the
stomach lining from NSAIDs.
In conclusion, apples should be part of our daily diet because of its
nutritional value and health benefits.
On your next grocery visit, don’t forget to shop apples for yourself and
your loved ones to stay healthy. If you can’t find them in your local
grocery you can always order apples or buy an apple gift basket online and
have quality apples delivered straight to your home where you can enjoy the
health benefits of this wonderful fruit.