Apples are an exceptionally healthy fruit with many benefits supported by research: lower risk of heart disease, help lower blood cholesterol levels and lower risk of stroke. – Quick Facts
Key Points
“An apple a day keeps the doctor away”. And in fact, the apple fruit is a miracle it has a long history and a great number of health benefits. Its high content of fiber, flavonoids and polyphenols purifies the body of metabolic toxins. The regular consumption of fruits rich in nutrients strengthens the immune system and reduces the risk of cardiovascular diseases, diabetes mellitus, and cancer. Apples are an old home remedy for inflammatory joint pain and both constipation and diarrhea. The outermost layer of an apple is especially healthy. That’s why you should thoroughly wash it before eating, but do not peel.
Apples contain the following.
• Vitamin C
• Potassium
• Calcium
• Magnesium
• Fiber-like pectin, which lowers cholesterol and binds toxins and removes them from the body. In addition, pectin supports the formation of beneficial intestinal bacteria and thus counteracts colon cancer.
• Secondary plant compounds such as quercetin. Quercetin protects cells from oxidative stress, traps free radicals and inhibits inflammation.
Benefits of Apples
Apples promote digestion
The intestines also benefit from the healthy nutrients in the miracle fruit. Whether liquid as apple juice, applesauce or as whole fruit – apples promote healthy digestion in every way.
Pectins are fiber that the human body can not digest. As so-called “intestinal cleaners” they help the intestinal bacteria to cleanse the digestive tract. Because by the supply of pectins produce these certain butyric acid esters, which serve the cells of the intestinal wall as a kind of “fuel”.
Body Immunity
The apples have an antioxidant known as quercetin, which is especially found in red apples. This antioxidant stimulates the immune system which helps to build the body’s natural defenses. The other nutrient present in apple is vitamin C, which has anti-inflammatory properties. Fiber also improves the immune system. It is for this reason that apples are considered as an immune booster.
Respiratory problems
The apple has antioxidants that help improve respiratory capacity and still protect the lungs. A study by the University of Nottingham, England, showed that people who eat five or more apples a week have fewer breathing problems, including asthma. The apple also has an astringent property that assists the throat and vocal cords.
Lowers cholesterol
A medium apple has about four grams of fiber. Part of this is in the form of pectin, a type of soluble fiber that has been linked to lowering bad cholesterol levels. , it blocks the absorption of cholesterol, helping the body to use it instead of storing it., the pectins contained in the apple, help keep the cholesterol level in check. By binding bile acids, the pectins aid the liver, forcing it to use the body’s own cholesterol to produce bile acids. As a result, the cholesterol level in the blood drops. The study was conducted with 160 women between 45 and 65 years of age who were made to eat an apple every day.
Stomach diseases:
The apple has healing agents that help those suffering from problems such as heartburn, gastritis, and ulcers, as well as aiding in bowel functioning. This fruit acts beneficially on the mucosa of the digestive system. Those who have problems with poor healing, bruising and bleeding gums can also improve this condition by eating an apple.
Prevention of arteriosclerosis
Several studies have shown that people who eat at least one apple a day have lower LDL cholesterol levels (bad cholesterol). In addition, the risk of formation of atheroma on the arterial walls is lowed and so prevent atherosclerosis and hypertension. Consequently, the risk of heart attack is also reduced.
Detoxify the liver
We’re constantly in contact with toxins, whether it’s from drinks or food, and the liver is responsible for clearing those toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best and easiest things you can do to detoxify the liver is by eating an apple every day.
Apples protect against cancer
Scientists from the American Association for Cancer Research, among others, agree that consuming flavonol-rich apples could help reduce the risk of developing pancreatic cancer by as much as 23 percent. Researchers at Cornell University have identified several compounds-triterpenoids-in apple peels that have potent anti-growth activities against cancer cells in the liver, colon and breast cancers. Their previous research found that extracts from whole apples can reduce the number and size of breast tumors in rats. Meanwhile, the National Cancer Institute in the US has recommended a high fiber intake to reduce the risk of colorectal cancer
Apples help with weight loss
Apples are not only good for cholesterol in the blood and for the intestinal cells. Apples can also help with weight loss. In several studies, it has been shown that the daily consumption of an apple in a few months can average about 1.5 kg without dieting
Dental caries prevention:
This infection is caused because of bacteria and the juice of apples have properties that can kill up to 80% of these germs. Therefore, some dentists recommend offering apples to children who eat many candies as the fruit helps protect the surface of teeth and gums.
Get a healthier heart
An extensive body of studies has linked high soluble fiber intake with a slower buildup of high cholesterol plaque in the arteries. The phenolic compound found in apple peel also prevents the cholesterol that gets into your system from solidifying on your arterial walls. When plaque builds up in your arteries, it reduces blood flow to the heart, leading to coronary heart disease.
Beat diarrhea and constipation
Whether you are not going to the bathroom, or you just cannot stop, fibers in apples can help. Fiber can either pull water out of your colon to keep things moving together or absorb excess water from your stool to slow your bowel.
Lower your risk of diabetes
Another important benefit of apples to health is that it helps in fighting the oxygen free radicals that cause diabetes. Apples are loaded with soluble fiber, the key to fluctuations in blood sugar. An elevated soluble fiber helps control blood sugar levels in the body, transporting the sugar into the bloodstream more slowly. Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than women who do not eat apples.
