You must have enjoyed the juicy & crunchiness of apples. It is a more common fruit consumed all over the world not only for its taste but also due to its numerous health benefits. The benefits of Apple are such that it is accepted in several parts of the world.
There are several varieties of apples cultivated according to the climatic conditions such as red delicious, golden delicious, fuji, gala, etc.
These are rich in vitamin C, fiber, various minerals, and antioxidants. This fruit can be taken as it is or can be added to a variety of dishes. In this article, we are trying to describe the 10 benefits of Apple.
10 benefits of Apple
Nutritional value
Apples are a rich source of dietary fiber, antioxidants, and various vitamins and minerals such as Vitamin C, potassium, and minerals. They can contribute to a balanced diet and promote overall health.
The various apple vitamins and minerals may be summarized as
- vitamin C : 9.2mg
- Potassium: 214mg
- Vitamin A : 6 mcg
- Carbohydrate: 27.6g
- Calories: 104
- Protein: 0.5g
- Sodium: 2mg
- Fat: 0.3g
- Sugar: 20.8 g
- Fiber : 4.8 g
Hydration and quenching thirst
Apples have high water content which can help keep you hydrated and provide a refreshing sensation especially when consumed the fruit in whole or in the form of fresh apple juice.
Weight management
Due to their high fiber content and water content, apples can help promote a feeling of fullness in our stomach. This reduces the cravings for snacks which indirectly controls our food intake. All these factors add to weight management by reducing overeating.
Digestive Health
The dietary fiber found in Apples can support healthy digestion by slowing down digestion and preventing constipation by adding a bowel to the stool and promoting regular Bowel movements. This helps in reducing several other diseases associated with constipation.
Antioxidant properties
Apples contain various antioxidants such as flavonoids and polyphenols which may have a protective effect against oxidative stress and inflation in the body. They minimize the effects of free radicals which cause damage to the cells due to which overall inflammation in our body decreases.
Oral Health
Chewing apple stimulates saliva production which can help neutralize acid in the mouth and reduce the risk of tooth decay and gum disease. It also adds to strengthening the teeth and the gum.
Heart health
Sound studies suggest that regular Apple consumption may be associated with a lower risk of Cardiac disease potentially due to their fiber content and low cholesterol levels.
The various antioxidant properties of apple increases overall heart health. The low sodium & high potassium levels in apples control the blood pressure.
Blood sugar regulation
The soluble fiber found in apples can help slow down the digestion of Carbohydrates and hence stabilize blood sugar levels.
Apple should be taken as a whole with their skin as the skin portion contains the maximum amount of fiber. Apple juice has less fiber content when compared to whole apples with skin.
Eating apples in the morning empty stomach gives maximum benefits. So regular consumption of apples will be beneficial for individuals with diabetes or people at risk of developing it.
Brain Health
Preliminary research indicates that certain phenolic compounds in Apple could have potential neuroprotective effects and contribute to improving cognitive functions.
They reduce oxidative stress which causes cell damage thereby increasing brain health. Apples are the generator of certain neurotransmitters which improves our memory power.
How many apples should I eat a day?
You must have heard An apple a day keeps the doctor away. That does not mean eating too many apples will keep you healthy.
Normally an average person can take two apples a day as excess apples may cause
- Digestive problems like constipation & bloating due to high fiber content.
- Damage to the teeth due to its acidic nature.
- Blood sugar may increase.
- Pesticide levels may increase in your body as too many pesticides are used in apple cultivation.
- May increase the weight if no physical exercise is done
Versatility in culinary applications
Apples are versatile fruits that can be enjoyed in various ways such as raw baked or incorporated into both sweet and savory dishes making them a popular ingredient in numerous recipes.
Conclusion
All these benefits of Apple are based on general knowledge and individual experiences or health conditions. Nowadays we get apples contaminated with chemicals to keep them fresh for a long time. This minimizes the benefits of apples when consumed regularly.
So care should be taken to get farm-fresh apples. Before going for a particular property, it is better to seek the advice of a medical practitioner.
Also, read 10 amazing apple food facts
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