Hi dassyb blog readers, welcome to a new week. This week I will be continuing with the fruit series but today the focus is on why you should eat an apple today.Delicious and crunchy, apple fruit is one of the most popular and favorite fruits among the health conscious, fitness lovers who firmly believe in the concept of “health is wealth.” This wonderful fruit is packed with rich phyto-nutrients that, in the true sense, indispensable for optimal health. Certain antioxidants in apple have several health promoting and disease prevention properties, and thereby, truly justifying the adage, “an apple a day keeps the doctor away.”
Benefits of eating apples
Apples have been said to have numerous health benefits, some of them are listed below.
1 . Get whiter , healthier teeth
An apple won ’t replace your toothbrush , but
biting and chewing an apple stimulates the production of saliva in your mouth , reducing tooth decay by lowering the levels of bacteria .
2 . Avoid Alzheimer ’s
A new study performed on mice shows that
drinking apple juice could keep Alzheimer ’ s away and fight the effects of aging on the brain . Mice in the study that were fed an apple- enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.
3 . Protect against Parkinson’s
Research has shown that people who eat fruits and other high - fibre foods gain a certain amount of protection against Parkinson ’ s , a disease characterized by a breakdown of the brain’s dopamine -producing nerve cells . Scientists have linked this to the free radical -fighting power of the antioxidants contained therein .
4 . Curb all sorts of cancers
Scientists from the American Association for Cancer Research , among others, agree that the consumption of flavonol - rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent . Researchers at Cornell University have identified several compounds —triterpenoids— in apple peel that have potent anti-growth activities against cancer cells in the liver , colon and breast . Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile , the National Cancer Institute in the U .S . has recommended a high fibre intake to reduce the risk of colorectal cancer .
5 . Decrease your risk of diabetes
Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don ’t eat apples . Apples are loaded with soluble fibre , the key to blunting blood sugar swings.
6 . Reduce cholesterol
The soluble fibre found in apples binds with fats in the intestine , which translates into lower cholesterol levels and a healthier you .
7 . Get a healthier heart
An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries . The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries , it reduces blood flow to your heart , leading to coronary artery disease .
8 . Prevent gallstones
Gallstones form when there’ s too much cholesterol in your bile for it to remain as a liquid , so it solidifies . They are particularly prevalent in the obese . To prevent gallstones , doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.
9 . Beat diarrhea and constipation
Whether you can ’t go to the bathroom or you just can ’t stop , fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you are backed up , or absorb excess water from your stool to slow your bowels down .
10 . Neutralize irritable bowel syndrome
Irritable bowel syndrome is characterized by
constipation , diarrhea, and abdominal pain and bloating . To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.
11 . Avert hemorrhoids
Hemorrhoids are a swollen vein in the anal canal and while not life threatening , these veins can be very painful . They are caused by too much pressure in the pelvic and rectal areas . Part and parcel with controlling constipation , fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.
12 . Control your weight
Many health problems are associated with being overweight , among them heart disease , stroke, high blood pressure , type 2 diabetes and sleep apnea . To manage your weight and improve your overall health , doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.
13 . Detoxify your liver
We’re constantly consuming toxins , whether it is from drinks or food , and your liver is responsible for clearing these toxins out of your body . Many doctors are skeptical of fad detox diets , saying they have the potential to do more harm than good . Luckily , one of the best— and easiest —things you can eat to help detoxify your liver is fruits— like apples .
14 . Boost your immune system
Red apples contain an antioxidant called quercetin. Recent studies have found that
quercetin can help boost and fortify your immune system , especially when you ' re stressed out.
15 . Prevent cataracts
Though past studies have been divided on the issue , recent long- term studies suggest that people who have a diet rich in fruits that contain antioxidants— like apples — are 10 to 15 per cent less likely to develop cataracts.
16. 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 optimal growth, development, and overall wellness.
17. Apples are low in calories; 100 g of fresh fruit slices provide just 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.
18. 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.
19. 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.
20. 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 human body.
Apples also carry 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.
So after reading about this numerous benefits, don't forget to take one today.
Thanks for reading and don't forget to leave your thoughts in the comment box.
