The health benefits of apples include improved digestion, prevention
of stomach disorders, gallstones, constipation, liver disorders, anemia,
diabetes, heart disease, rheumatism, eye disorders, a variety of
cancers, and gout. It also helps in improving weakness and provides
relief from dysentery. Apples also help in treating dysentery.
Furthermore, apples can prevent the onset of Alzheimer’s and Parkinson’s
disease. Finally, apples aid in dental care and skin care.
Introduction to Apples
Apples are some of the most popular and delicious fruits on the
planet, and there is nothing like biting into a bright, red, juicy apple
to quench your thirst and satisfy your sweet tooth, all while boosting
your health in a major way. The apple is a pomaceous fruit whose tree
belongs to the Rosaceae family, and it has the scientific name of Malus domestica. Its ancestor is the Malus sieversii, which
still grows wild in numerous parts of Central Asia. They have been
cultivated for thousands of years throughout Asia and Europe, and they
make appearances in the cultural history of many ancient civilizations,
including the Greeks, Romans, and Nordic tribes. It only made its way to
the American with European colonizers, but quickly “took root” and is
now grown extensively in appropriate regions of North America.
There are more than 7,500 varieties of this delicious fruit, and it
comes in a variety of colors, including red, yellow, and green. The skin
of apples is thin, but sturdy, and the inner flesh is thick and juicy,
and it softens as it ripens. The inner core holds the seeds, which are
hard and difficult to digest. The nutrients are in the flesh and the
skin, which is a rich source of anthocyanins and various tannins that
give its color. It’s true what they say, “An apple a day keeps the
doctor away!” Apples can be eaten raw right off the tree or in a variety of dishes
such as fruit salads and custards. Apple juice is also a common drink
throughout the world, and it is also included in many desserts. Apples
can be baked, minced, mashed, frozen, or even dried into chips as a
healthy, sweet snack. In 2010, the complete genome of the apple was decoded,
which has led to an increase in research and understanding of why
apples are so beneficial for our health, and what specific components
are responsible for the boost! Let’s take a look at some of those
essential components of one of the world’s favorite and healthiest
fruits!
Nutritional Facts of Apples
The long list of health benefits attributed to apples are due to the
wealth of vitamins, minerals, nutrients, and organic compounds that are
found in them. These important nutritional elements include vitamin C,
vitamin K, vitamin B6, and riboflavin, as well as minerals like
potassium, copper, manganese, and magnesium. Apples are also very good
sources of dietary fiber, and a single serving provides 12% of the daily
fiber requirement. The real value of apples lies in its organic
compounds. It is packed with phytonutrients and flavonoids like
quercetin, epicatechin, phloridzin, and various other polyphenolic compounds.
Health Benefits of Apples
The health benefits of apples include the following:
Digestion: Apples, being rich in fiber,
help in the digestive process. Regular consumption of apples ensures
smooth bowel movements and helps in preventing constipation and various
stomach disorders. Fiber is an important part of any diet. It adds bulk
to the stool and helps food pass through the digestive tract smoothly.
Furthermore, it stimulates peristaltic motion so the muscles contract
appropriately and move food along. Finally, it stimulates the release of
gastric and digestive juices to ensure efficient uptake of nutrients,
while simultaneously scraping excess cholesterol out of your veins and
arteries to ensure proper heart health and reduce chances of
atherosclerosis.
Cancer Prevention: The role of apples in cancer prevention
has been a subject of study for some time, and while they have shown
moderate improvement in various types of cancer, particularly breast and
colon cancer, the most significant discoveries have been regarding lung
cancer. Most fruits and vegetables have some sort of anti-cancer
effects, but apples stand head and shoulders among the rest in terms of
commonly consumed fruits. They show a distinct and undeniable capacity
to reduce lung cancer and slow its spread if it does develop. Hypotheses
usually speak to the high phytonutrient content, including kaempferol
and quercetin, but the exact mechanism for apples’ impact on cancer is
still largely unclear.
Digestive Health: One of the most essential and
overlooked parts of human health is the beneficial bacteria living
throughout our body. Apples specifically help improve the functioning of the bacteria living
inside of our large intestine, and early studies show that apples
change the metabolism within the digestive tract, and change the balance
of bacteria, which leads to improved health by maximizing nutrient
uptake and eliminating harmful bacteria and toxins.
Anemia: Apples are useful in treating anemia since apples are a rich source of iron.
Anemia is a deficiency of hemoglobin in the blood, which can be fixed
by increasing your intake of iron, which is an integral part in the
metabolism of red blood cells. By increasing the amount of red blood
cells in the body, you not only prevent anemia, but also ensure proper
oxygenation of essential organ systems to keep them functioning
properly.
Weakness: Apples are known to remove weakness and
add vigor and vitality to weak people. It is, therefore, often given to
patients to help them recover quickly from their illnesses. If you want
to gain weight, apples should be a part of your daily diet. It also
helps in detoxifying the body
and improving the overall health of the body. Although it doesn’t
contain a significant amount of protein, the combination of the
antioxidant compounds and the protein found in apples can have a major
role in preventing weakness and improving muscle tone.
Managing Diabetes: Blood sugar control is essential for people who suffer from diabetes,
and the polyphenols in apples have been directly linked to reducing the
uptake of carbohydrates by the body. This, in turn, reduces the
fluctuation of blood sugar levels that occur in the bloodstream, an
important factor for helping to keep diabetes in check. It doesn’t stop
there, however. The polyphenols also lower glucose absorption in our
digestive tract, and they stimulate the release of insulin from our
pancreas, which is necessary to keep blood sugar levels in check.
Finally, the polyphenols stimulate the insulin receptors
on cells throughout our body, which speeds up the removal of sugar from
our bloodstream and gets it to our cells, which need it for metabolism
and proper organ function. Apples are one of the best all around foods
for improving the health of people suffering from diabetes.
Dental Care: Eating apples helps in cleaning both
the teeth and gums. Furthermore, it reduces the incidence of cavities in
the teeth. When you eat apples, the fiber in it cleanses the teeth,
while the antibacterial properties
of the fruit keep bacteria and viruses from infecting the body. Eating
apples also stimulates the secretion of saliva, which is an alkalinic
compound, meaning that it further reduces the ability of bacteria to
multiply and grow in your mouth.
Alzheimer’s and Parkinson’s Disease: As if the other
impressive benefits of apples weren’t enough, they also show a positive
impact on neurological issues, particularly two of the most tragic
conditions, Alzheimer’s and Parkinson’s disease. The antioxidant effects
of all the phytonutrient compounds in apples certainly help reduce Alzheimer’s disease,
since the degeneration of the brain that leads to Alzheimer’s has been
linked to free radical activity. Apples also increase the amount of
acetylcholine in the brain, which is linked to concentration,
problem-solving, and memory. In terms of Parkinson’s, apples stop the gradual breakdown of dopamine-producing nerve cells, which can be an underlying cause of Parkinson’s.
Respiratory Issues: Our respiratory system is highly
susceptible to inflammation, and a number of respiratory conditions are
directly related to an inflammation of membranes and cells in that
system. Asthma
is perhaps the most serious, as it can be fatal in severe cases. Apples
have shown tremendous anti-inflammatory behavior, and in terms of
asthma, apples have stood out among other natural treatments, even
superseding the benefits of consuming fruits and vegetables in
combination. Apples remain a mystery to the world in terms of their
complex mechanisms of healing these conditions, most likely because
there are so many possible nutrients found in apples that could
potentially be responsible for the health perks!
Heart Disease: Apples lower the level of cholesterol
in the body, making it a strong defensive mechanism against
cardiovascular disease. The adage of “an apple a day keeping the doctor
away” is more accurate than you’d think, since the daily dose of an
apple deemed healthy for the heart is approximately one per day. The
antioxidant activity in apples reduces the oxidation of fats, called
lipid peroxidation and includes neutralizing triglycerides and and
various fats found between blood vessels that can exert dangerous
pressure. Also, apples contain a very powerful flavonoid called quercetin,
found in the skin of apples, can reduce inflammation in our blood
vessels by reducing the amount of C-reactive protein (CRP). This protein
has been linked to inflammation of the cardiovascular system, so a
reduction of it through quercetin makes apples very strong heart
boosters!
Rheumatism: Patients who are suffering from
rheumatism find apples very useful as they aid in the healing process.
Along with the healing process, and perhaps more importantly, are the
huge amount of flavonoid compounds found in apples. This has been the
most exciting recent development in apple research, and flavonoid
compounds like kaempferol, quercetin, and myricetin have been linked to
reducing rheumatoid conditions, and inflammatory conditions like arthritis and gout.
Eye Disorders: Apples are believed to make the eyes stronger and improve eyesight.
They also help in treating night blindness. Much of this is due to the
fact that apples are rich in flavonoid compounds and antioxidant
phytonutrients, which can reduce the impact of free radicals on the
eyes, while preventing conditions like macular degeneration, cataracts,
and glaucoma.
Weight Loss: Aside from the normal ability of
fibrous fruits to make us feel full and increase satiety, thereby
reducing appetite and overeating, apples have another unexplained
ability to help in our weight loss aims. Studies have shown that apples
actually speed up our metabolism
so that additional calories consumed after eating an apple don’t
register as much in our body. Meaning, they are burned off quicker, or
not absorbed by the body at all. This can be serious news for the
millions of people who struggle with obesity around the world.
Skin Care: Pastes made of apple and honey, and apple
and milk increase the shine and glow of the skin when topically
applied. This is again due to the powerful antioxidants contained in the
skin and flesh of apples. These compounds counteract the damaging
effects of free radicals that are directly linked to premature aging, as
well as wrinkles, age spots, and other age-related conditions. Its
boosting effect on circulation also helps keep the skin looking young by
keeping blood flow constant to stimulate the replacement of old cells
and the repair of damaged ones!
How to Buy and Store: When you buy apples, make sure
they are firm. Also, don’t buy apples that have wrinkles, since those
apples have lost most of their health benefits and nutritional value.
Apples that are overripe or are beginning to go rotten begin to
metabolize their vast wealth of nutritional resources; but
unfortunately, the released compound is ethylene gas. This ethylene gas
can stimulate the rapid ripening and rotting of any other apples that
are near it, so be sure not to keep apples for too long, and if you do,
remove any unusually soft or bruised apples from the rest of the bag.