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Apple Nutritional Health Benefits

Apple

What if there is a single food that contained an entire army of health benefits? And, what if that food is readily available at any supermarket or grocery store for very reasonable prices? Finally…what if this food holds the key to radically changing your life for the better? The answer may surprise you.

We have all heard the saying “An apple a day keeps the doctor away.” Attribute to a Welsh proverb, this old saying has a great deal more truth to it than might meet the eye. Apples are among the most widely cultivated and consumed fruits in the world and many experts, healthcare providers and laypeople who know the many benefits first-hand consider them a “miracle food.”

In June 2017, Medical News Today listed this fruit as one of the top 15 foods on the Healthiest Foods List in surveys across the United States and Europe.

NOT ALL APPLES ARE CREATED EQUAL

Different apple species contain varying levels of nutritive benefits. Some of the most common are listed below.

PINK LADY APPLE

Foods rich in flavonoids (plant pigments) have the potential to improve heart health. [3] The Pink Lady ranks at the top of the charts in the flavonoid category. According to Professor Jonathan Hodgson: “Flavonoid-rich [FRUIT] improve blood vessel relaxation and enhance nitric oxide status.” The ability for blood vessels to relax may play an important part in preventing high blood pressure and heart disease.

 RED DELICIOUS APPLE

The Red Delicious is perhaps one of the most popular varieties in the United States with its luscious flesh and deep red skin. According to a publication by the Journal of Agricultural and Food Chemistry, the phenolic compounds found in the Red Delicious and Northern Spy have the potential to provide additional antioxidant benefits to the consumer. The apple peels contain the highest levels of phenolic compounds, which is another very good reason to eat the entire apple rather than skinning them first.

GRANNY SMITH APPLE

The Granny Smith is known for its ability to help with losing weight. An imbalance of good bacteria in your colon can cause inflammation or diabetes in certain susceptible people. Granny Smiths contain specific compounds that are scientifically proven to bring the bacterial colonization in the colon. Thus, you restore a healthy balance.

HEALTH BENEFITS OF APPLE THAT MIGHT SURPRISE YOU

Apples are a veritable powerhouse of nutrition and are packed with a wide array of health benefiting substances. One of the top health benefits of the fruit is their extremely high level of antioxidants. Antioxidants are either natural or synthetic substances that have the potential to prevent or delay cell damage from free radicals. Antioxidants are found in very high levels in all fruits and vegetables.

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The importance of consuming a balanced antioxidant profile cannot be overstressed as an imbalanced consumption can lead to its own health risks. Obtaining your antioxidants from natural sources such as fruits and dark green leafy vegetables is the safest way to ensure a balanced nutrient intake.

Free radicals are unstable molecules that the body produces in response to environmental or physical stressors. Antioxidants are also referred to as free radical scavengers. Antioxidants provide a natural defense against free radical damage, also known as oxidative stress. Reasons for oxidative stress include:

Excessive exercise

Inflammation and injury

Smoking

Environmental pollution

Excessive consumption of refined foods, trans fats, and artificial ingredients

Radiation

Chemical exposure (e.g. drugs, pesticides, solvents)

The health benefits of this fruit are varied and possibly too numerous to count as science continues to find out more and more information. However, here are 15 surprising health benefits of eating this fruit that will have you eating one or more of them a day.

15 NUTRITIONAL HEALTH BENEFITS OF APPLE

1. NATURAL TOOTH CLEANER

While they will not replace good brushing and flossing habits, consuming whole apples with the skin stimulates saliva production in your mouth. Thus, you lower the bacteria count in your mouth that can lead to tooth decay.

2. PROTECT AGAINST NEURODEGENERATIVE DISORDERS

According to recent studies [6], people who consume high-fiber foods are less likely to suffer from Parkinson’s disease or Alzheimer’s. these conditions are caused by a breakdown of the dopamine-producing cells of the brain caused by oxidation and inflammation of neurons. Another study revealed that apple juice has the potential to increase production of acetylcholine, an essential neurotransmitter that is responsible for memory.

3 HELP PREVENT CANCER

The consumption of flavonoid-rich foods can help reduce the risk of certain types of cancer by up to 23 percent. Apple peels contain a specific compound known as triterpenoids that have potent activity against abnormal cell growth in the liver, colon, and breast. Extracts from the whole fruit were observed to have reduced the size and number of mammary tumors in rats. According to the National Library of Medicine National Institutes of Health, consuming high levels of fiber can help reduce the risk of developing cancer.

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4. REDUCE THE RISK OF DIABETES

Women who consume at least one apple a day are nearly 30 percent less likely to develop type 2 diabetes. The high fiber content in [FRUIT] consumed with the peel helps regulate blood sugar swings in susceptible persons. Apple cider vinegar [8] has also been used to reduce the fluctuation of blood sugar levels in the bloodstream, which helps keep blood sugar from dipping too low.

The polyphenols present in the fruit helps lower glucose absorption in the digestive tract and stimulates the pancreas to release insulin. Also, these polyphenols help stimulate insulin receptors on the body’s cells to speed up the elimination of excess sugar from the bloodstream.

5. GALLSTONE PREVENTION

Gallstones are formed by presences of digestive fluid deposits in your gallbladder, a small organ located just below your liver. The gallbladder is responsible for releasing bile into your small intestine to help with digestion of fats and proteins. Gallstones can be as small as a grain of salt as small or as large as a small apple. [9] Gallstone formation can occur from:

EXCESS CHOLESTEROL.

Excess cholesterol. When the liver excretes more cholesterol than the bile can dissolve, it can crystalize and eventually form into stones.

EXCESS BILIRUBIN

Excess bilirubin. Bilirubin is produced by the liver in order break down old red blood cells. When too much bilirubin is produced as a result of liver disease, infection or blood disorders, gallstones can form.

IMPROPER GALLBLADDER FUNCTION

Improper gallbladder function. When the gallbladder fails to empty properly, the bile present can become concentrated, leading to the formation of gallstones.

The high fiber content of fruits eaten with skins on can help prevent the formation of gallstones. Therefore, you enjoy balanced cholesterol levels and a healthier weight.

6. IMPROVE BOWEL MOVEMENTS

Both constipation and diarrhea can be treated by consuming apples on a regular basis. The fiber in the fruit helps pull water out of your colon to move things along and to absorb water when too much is present.

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7. SOOTHE IRRITABLE BOWEL SYNDROME

Irritable bowel syndrome (IBS) is a condition characterized by constipation, diarrhea, bloating and pain. Treatment plans include eliminating dairy and fats and eating foods high in fiber. [10]

8. LIVER DETOX

Your liver is the main defense your body uses to remove harmful substances and other toxins from your bloodstream. When your liver becomes clogged or backed up, you can suffer from a wide variety of symptoms including headaches, flu-like symptoms, aches and pains, constipation/diarrhea, skin eruptions, and stomach problems. One of the easiest and safest ways to detox your liver is to eat one to two servings of fruits a day.

9. IMMUNE BOOSTER

Apples with red skins contain an antioxidant called quercetin. Quercetin can help boost your immune system and reduce allergies by calming down white blood cell activity triggered by environmental or physical stress. Other immune-boosting benefits include asthma treatment. [11]

10. PREBIOTIC BENEFITS

This fruit contains pectin, which is prebiotic. Prebiotics feed the good bacteria in the body, thereby helping to maintain a healthy gut flora balance in the large intestine. Therefore, the prebiotic effect help improves health by eliminating harmful toxins and maximizing the amount of nutrition your body can absorb.

11. MAY HELP TREAT ANEMIA

This fruit has been found to be useful in treating anemia for their high iron content. Iron helps to increase the number of red blood cells in the body and ensures proper oxygenation of your body’s organs.

12. CAN IMPROVE VISION

Consuming the fruit can help prevent specific conditions related to eye health including macular degeneration, cataracts, and glaucoma. Thus, they help strengthen the eyes, improve eyesight and treat night blindness with their high flavonoid levels and antioxidant phytonutrient levels that combat free radical damage.

13. SKIN CARE

Skin damage from free radicals shows up as symptoms as premature aging, wrinkles, age spots, and other conditions. The consumption of apples helps increase blood circulation which keeps the skin looking healthy and toned by stimulating new cell production and keeping acne at bay. Using a skincare product made from apple and honey or apple and milk can increase the healthy appearance of the skin for people of all ages.

14. BONE AND JOINT HEALTH

Specific compounds found in apples such as myricetin and kaempferol reduce specific inflammatory conditions such as arthritis and gout. Also, people suffering from rheumatism may find them to help aid the healing process.

15. PROTECT AGAINST STROKE AND HEART DISEASE

Regular apple consumption has been shown to help reduce the risk of thrombotic strokes in men and women as a result of the high quercetin levels found in the fruit. The antioxidative properties found in them helps reduce lipid oxidation [12] that can lead to free radical damage. It can also neutralize blood vessel fat and prevent it from causing a dangerous buildup of pressure. The polyphenol epicatechin also helps in regulating blood pressure.

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