Will eating an apple a day keep the doctor away? Apples are sweet, edible fruits produced by the apple tree (Malus pumila). There are over 7,500 varieties of apples; they come in red, yellow, and green. The skin is thin but sturdy, while the inner flesh is thick and juicy. It’s not surprising why apples are very popular in many parts of the world. They are both delicious and nutritious. In this post, we will enumerate 10 health benefits of apples.
Health Benefits of Apples
1. Prevent Heart Diseases
Apples help lower the risk of heart ailments. The antioxidants in apples reduce the oxidation of fats. They also neutralize fats found in blood vessels. Furthermore, the flavonoid quercetin reduces inflammation in the blood vessels, while the polyphenol epicatechin lowers blood pressure.
2. Aid in Digestion
Apples are rich in soluble fiber, which helps in the digestive process. Incorporating apples into your diet ensures smooth bowel movement and the prevention of constipation, irritable bowel syndrome (IBS), diarrhea, and other stomach disorders. In addition, fiber stimulates the release of gastric and digestive juices for a more efficient uptake of nutrients.
3. Reduce the Risk of Type 2 Diabetes
Eating whole apples (as opposed to juice) can reduce the risk of type 2 diabetes. In particular, women who eat at least one apple a day have a 28% lower risk of type 2 diabetes than those who are non-apple eaters. The polyphenols present in apples stimulate insulin receptors in cells, which speeds up removal of sugar from the bloodstream, delivering it to cells for metabolism and proper organ function.
4. Boost Immune System
Apples are rich in vitamin C and antioxidants that can help boost immune function. They are also great for detoxifying the body and improving overall health.
5. Anticancer Potential
Regular consumption of at least one apple a day may reduce the risk of certain cancers, such as colon and lung cancer. Hypotheses usually point to the fruit’s high phytonutrient content, including quercetin and kaempferol, but the exact mechanism or impact on cancer needs further research.
6. Lower Bad Cholesterol
Eating apples everyday can result in a considerable decrease in bad cholesterol (LDL) and a slight increase in good cholesterol (HDL) in just three months. This is confirmed by a study performed by researchers at The Florida State University on 160 post-menopausal women.
7. Improve Bone Health
Compounds like quercetin, kaempferol, and myricetin present in apples have been associated with reducing inflammatory conditions like gout and arthritis. People suffering from rheumatism will also find apples useful because they can aid in the healing process.
8. Treat Anemia
Apples can be useful in treating anemia since they contain iron. They also ensure proper oxygenation of organ systems by increasing the number of red blood cells. This results in proper functioning of organs and enhanced blood circulation.
9. Skin Care
Antioxidants in apples fight off free radicals, which are linked to premature aging, age spots, wrinkles, and other age-related conditions. Apples increase circulation, which can help keep the skin looking young. They stimulate the replacement and repair of damaged cells. The fruit is also helpful in preventing acne.
10. Weight Loss
The water and fiber in this nutritious fruit increase satiety, reducing appetite and overeating. Apples speed up metabolism – calories are burned off faster, which is great news for people struggling with obesity.
Apple Side Effects
While there are numerous health benefits of apples, the fruit can also produce side effects. Take note of the following:
Poisoning – Apple seeds contain cyanide. Because cyanide is poisonous, excessive consumption of apple seeds can be toxic and dangerous. Don’t eat the seeds!
Pregnancy and breastfeeding – Expecting and breastfeeding mothers should avoid apple tea because it may harm a growing fetus or infant.
Allergy – Apples may cause an allergic reaction in some people.
Medication – Apples may interfere with certain medications. If you are taking any medicines, consult your doctor before incorporating apples into your diet.
Conclusion
Apples are good for you. This fruit contains essential vitamins, minerals, and antioxidants. Incorporating apples into your diet may lower your risk for many diseases, including diabetes and cancer. Apples also contain soluble fiber, which is good for digestive health and weight loss. So, in fact, there is truth to the old proverb that “An apple a day keeps the doctor away.”