AppleHealth Benefits of Apples

The health benefits of apples include;

1. Anti-cancer. An apple a day or two has potent anti-cancer abilities that safeguard the body from those life-sucking cancerous. By sticking onto the cancer causing substances that may be found in the colon, the dietary fibers found in apples shield the mucous membranes lining the colon from exposure to toxins and poisonous chemical. Apple peels are also very nutritious as there may be cancer-blocking compounds within them. Research shows that the major compounds found in red delicious apple peels battle further growth of cancerous cells in lung, colon cancer and breast cancer. So next time you want to toss those peels in the garbage, think of the nutritious value in them. 

2. Health benefits of apples: Anti-cholesterol. Apples are high in soluble fiber called pectin that can help constrain cholesterol levels in the body. The fiber does this by helping prevent the absorption of LDL cholesterol. LDL, also known as low-density lipoprotein, is the bad kind of cholesterol- the villain that clogs arteries and culminates cardiovascular disease. What helps eliminate this bad cholesterol is the good cholesterol, HDL- high-density lipoprotein, which engulfs LDL and then transports it to the liver to be eradicated. Eating apples contributes to the destruction of bad cholesterol, creation of good cholesterol in the blood stream, and leading to an overall healthy heart.

3. Boosts Immunity. Apples are one of the foods that boost immunity because they contain a significant amount of anti-oxidants like and vitamins like vitamin C and beta carotene. Vitamin C is very important in the body for building up the body’s natural defense against harmful substances like disease-causing germs.The soluble fiber in apples also helps boost immunity because it has anti-inflammatory properties that help convert pro-inflammatory free radicals into healing anti-inflammatory cells – and these altered cells help fight off heart disease and diabetes, which are some of the inflammatory conditions affecting certain body organs. 

4. Enhancing Brain power. Did you know that apples contain Boron, a potent mineral which is found in fruits and nuts? Since it is known to affect the nervous electrical activity of the brain, it is known to be a great brainpower food. It stimulates brain cells helping in maintaining healthy well-functioning nerve cells. A couple of apples may give you the benefit of 1 milligram of boron, which is a substantial amount for effective functioning of your brain cells, helps you stay alert and improves brain power. Throw in fresh apple slices with a few healthy nuts and enjoy a nutritious brain-boosting snack.

5. Health benefits of apples: Preventing Alzheimer’s. Alzheimer’s is a brain disease that is the most common form of dementia. It performs irreversible damage on nerve cells in the brain leading to memory impairment and loss of intellectual capabilities. An important flavonoid found in apples, quercetin, may help protect the brain cells from oxidation damage caused by free radicals, that may cause serious brain injuries and lead to Alzheimer’s. Beta amyloid is a fibrous protein that steadily accumulates in the brain tissues of people suffering from Alzheimer’s. Research shows that apple juice can actually interfere with the production of this detrimental protein, thereby impeding the onset of this form of dementia. Eating at least two apples a day can cut down the risks of getting Alzheimer’s.

6. Health benefits of apples: Averting Asthma. Phytochemicals and polyphenols-chemicals that may safeguard healthy cells from damage, contained in apples have healing properties that help in recovering asthma, breathing problems and the general functioning of the lungs. They may help also help relieve inflamed airways. Research shows that children who consumed apple juice regularly reduced the risks of suffering from asthma attacks and wheezing problems as compared to those who seldom consumed apple juice. In contrast, eating whole apples didn’t seem to be of any benefit to wheezing and asthmatic children.

7. Health benefits of apples: A healthy heart. Eating apples have been proven has very healthy for the heart as they contain anti-inflammatory properties that help heal the inflamed artery walls. The photochemical, quercetin also helps prevent blood clots. Apples have anti-cholesterol properties that help eliminate the yellow fatty plaque that clogs the arteries and fight off the bad cholesterol that stick to the arteries and prevent proper blood circulation through the heart. Toss a few fresh apple slices to your healthy fruit salad for a delightful decrease in your cholesterol levels.

8. Health benefits of apples: Weight Loss. Apples contain very low calories and have absolutely no saturated fat or cholesterol, in fact, one medium sized apple only contains about 80 calories. The calories used in breaking down the fiber from the apples are more than the actual amount of calories in apples. This means that the calories in apples provide energy in helping break down the apple fiber and thus get used up without ending up being converted to fats and stored in your body. The rich dietary fiber in apples also helps prevent overweight. How? The fiber keeps you feeling full for a longer time so that you may keep your mind away from food. Apples also contain low sodium which is important in weight control because eating foods less in sodium will help prevent water weight. Low sodium helps expel water out of the body, leading to temporary weight loss. So, next time you feel like having a snack, why not grab the fruit bowl and crunch on a couple of apples?

9. Health benefits of apples: Diabetes. Another one of the health benefits of apples is that it helps fight off oxygen-free radicals that actually cause diabetes. The anti-oxidants, also known as chemicals that neutralize destructive oxygen free radicals, in apples aid in eradicating the cell-damaging free radicals that wipe out healthy cells. The high soluble fiber, pectin in apples help in controlling blood sugar levels in the body by helping the sugar into the blood stream at a slow rate. Further, the soluble fiber has anti-inflammatory properties that alter oxygen free radicals, responsible for inflammations, into anti-inflammatory cells that may relieve and help people with diabetes type II build up immunity against infectious conditions.

10. Health benefits of apples: Eases Digestion. The fiber in apples may also relieve irritable bowel syndrome in some people. The common symptoms of Irritable Bowel syndrome are diarrhea, bloating and constipation. These can be thwarted by eating foods rich in fiber. Apples are rich in dietary fiber, and this fiber helps in preventing constipation by softening stool by drawing water from the intestines thereby easing bowel movements. Apples also aid in slowing down diarrhea by sucking up excess water from the stool.

Apple fruit nutrition facts

Delicious and crunchy apple fruit is one of the most popular fruits, favorite of health conscious, fitness lovers who believe in the concept “health is wealth.” This wonderful fruit is packed with rich phyto-nutrients that in the true senses indispensable for optimal health. The antioxidants in apple have much health promoting and disease prevention properties; thus truly justifying the adage, “an apple a day keeps the doctor away.”

Scientific name: Malus domestica.

Apples are obtained from the medium-sized tree belonging to the Rosaceae family. The apple tree is originated in the mineral-rich mountain ranges of Kazakhstan, and now being cultivated in many parts of the world.

Apple fruit features oval or pear shape; and the outer skin has different colors depending upon the cultivar type. Internally, the juicy pulp has been off-white to cream in color and has to mix of mild sweet and tart taste. Its seeds are inedible because of their bitter taste.

Hundreds of varieties of apples are either eaten as table fruits or as dessert fruit grown in the US and worldwide. Some of the apples are sought-after in cooking and baking too.

Health benefits of apple

  • Delicious and crunchy apple fruit is notable for its impressive list of phtyto-nutrients, and anti-oxidants. Studies suggest that its components are essential for normal growth, development and overall well-being.
  • Apples are low in calories; 100 g of fresh fruit slices provide only 50 calories. They, however, contain no saturated fats or cholesterol. Nonetheless, the fruit is rich in dietary fiber, which helps prevent absorption of dietary-LDL or bad cholesterol in the gut. The fiber also saves the colon mucous membrane from exposure to toxic substances by binding to cancer-causing chemicals inside the colon.
  • Apples are rich in antioxidant phyto-nutrients flavonoids and polyphenolics. The total measured anti-oxidant strength (ORAC value) of 100 g apple fruit is 5900 TE. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Additionally, they are also good in tartaric acid that gives tart flavor to them. Altogether, these compounds help the body protect from deleterious effects of free radicals.
  • Apple fruit contains good quantities of vitamin-C and beta-carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • Further, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.
  • Apple also contains a small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus, counters the bad influences of sodium.
  • Selection and Storage

    Fresh apples are readily available in the stores all around the season. Choose fresh, bright, firm textured apples with rich flavor. Avoid fruits with pressure marks over their surface as they indicate underlying mottled of pulp.

    Fresh apples can be kept at room temperature for few days and stored inside the refrigerator for two to three weeks. Wash them in clean running cold water before use to remove any surface dust and pesticide/fungicide residues. 

    Preparation and Serving tips

    Wash apples thoroughly in the running water to remove any surface dust, insecticide/fungicide sprays. Trim off top end using a paring knife and cut the fruit into two equal halves. Take out tiny, centrally placed, bitter seeds. Slice the fruit into desirable cubes or slices.

  • Eat apple fruit as they are, along with their peel in order to get maximum health-benefits.
  • Sliced apple turns brown (enzymatic brownish discoloration) on exposure to air due to conversion in iron form from ferrous oxide to ferric oxide. If you have to serve them sliced, rinse slices in water added with few drops of fresh lemon.
  • Cloudy as well as clear apple juice is a healthy alternative drink with dinner.
  • Apple fruit is also used in the preparation of fruit jam, pie, and fruit salad.

Did you know?

• Granny Smith apples originated in Australia. We were first grown by Maria Anne Smith in Eastwood, Sydney in 1867 and we’re now one of the major apple varieties grown around the world.
• Apples float when dropped into water because they consist of 25% air.
• Over 2.6 billion apples are grown in Australia each year.
• The longest continuous apple peel took 11 hours and 30 minutes to remove and was 52.51 metres long.
• There are more than 7000 varieties of apples grown worldwide


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