We are here to tackle such questions and present to you the benefits of apples. Okay, it’s known that apples are delicious, nutritious and easily available in many juicy, yummy varieties. But in today’s growingly health-conscious generation, questions like how exactly do apples contribute to health are imminent.
Read ahead and decide how much of this fruit goes into your grocery bag at the next shopping trip.
Nutritional Benefits of Apples
Apples are rich in antioxidants which protect our body cells from deteriorating through free radical damage caused by heavily encountered dangerous factors like pollution, smoke from cigarettes, UV radiations etc. Antioxidants also reduce inflammation of body cells.
- Dietary fibres are another nutrient present in apples. It helps in keeping the gut healthy and reduces the risk of diseases such as diabetes, heart disease and bowel cancer.
- Apples contain vitamins A and C which are beneficial for vision and support the immune system respectively. Vitamin A also acts as an antioxidant and is good for the skin. Vitamin C helps in the growth and development of tissues, bones, cartilage and teeth as well as in the healing of wounds.
- Vitamin K, which helps in blood clotting, adds to the benefits of apples.
- Biotin (Vitamin B7), which breaks down fats and Iodine, which has crucial thyroid function are also other benefits of apples.
Disease Prevention Abilities of Apples
Apples contain pectin, a natural fibre which has recently been associated with the lowering of cholesterol. The Journal of the Academy of Nutrition and Dietetics showed that consuming approximately two apples helped in cholesterol reduction in postmenopausal women.
Do not be fooled with the sweet, delicious taste of apples! Apples actually contain healthy natural sugars different from processed sugars found in biscuits etc. Apples are low on the glycaemic index which indicates how likely is a substance to cause diabetes. So even the diabetic patients can enjoy the many benefits of apples The fibres have been found to reduce the spike in sugar levels and insulin by United States Department of Agriculture (USDA). The flavonoids present also improve insulin sensitivity which is crucial for both diabetes and weight management.
Apples come loaded with juicy benefits. Do you know what is not loaded in them? Calories !! Apple is a negative calorie fruit. No, that does not mean that it has zero calories. It means digesting apples takes up more calories than the amount present in them which means one can have as many apples they like without their calorie counter crossing the daily limits. Fibres and high water content (85% of apple is water) of apple delay digestion keeping us satiated for longer and also assist the digestion process. This prevents us from munching on salty, processed, fattening foods which helps in keeping the body weight in control. They also help boost metabolism resulting in improved activity and energy usage. Apples contain malic acid which aids in efficient waste removal and nutrient assimilation keeping unhealthy fats out of our body and retaining all the good nutrients.
This heart-shaped fruit does right by its appearance. Apples are known to reduce the risk of heart disease. The nutrients present help reduce cholesterol, fats and help boost metabolism. All these factors help in keeping the heart healthy and pumping. One of the benefits of apples is that it also contains quercetin which is associated with a lower risk of heart disease.
Other Benefits of Apples
Apple’s antioxidants keep cells of skin damage-free. Collagen is yet another gem among benefits of apples which helps in keeping skin young and radiant.
A great exfoliating mask can be a mixture of mashed apple, honey, rose water and oatmeal.
- Apples may reduce risk of cancer, protect brain tissues and bones.
- Benefits of green apples might be slightly more than red ones as the former have higher fibre levels and lower sugar levels generally.
Another fact about apples is that apple juice, no matter the quantity, is always considered one portion and juicing removes fibres thus making it less nutritional than the fruit. Moreover, apple juice is rich in sugars exposing teeth to the risk of tooth decay. Therefore, it is recommended that juice be taken at mealtimes.
But one must try to take the fruit as often as they can in comparison to juice.
Apples are truly a nutritionist’s number one and having an apple a day does keep the doctor away.
Also, apples are extremely versatile and can take the form of many scrumptious foods such as desserts, shakes, salads among others. Easy to use and nutritious is a crazy good combination and apples are just the example of this.
So, now that you have read detailed benefits of apples, make sure that your most frequented aisle in the grocery store is the apple aisle!
Keep enjoying the innumerous benefits of apples and we wish you and your loved ones a long, healthy life!