Apples – Health Benefits, Nutrition Value, and Recipes
Dr.Swati Shukla
June 30, 2022
Dr.Swati Shukla
June 30, 2022
This crunchy bright colored fruit is one of the most popular fruits in the world. Apples are cultivated worldwide, with their origin traced to Central Asia and are rich in vitamin C, fiber, minerals, and various antioxidants. You can have apples as a stand-alone snack in the middle of a busy day or eat them as a part of salads, smoothies, pies, and desserts; they will never disappoint you.
Apples are quite filling, considering their low-calorie count. Multiple studies have revealed that eating apples can have various health benefits.
This article will not only tell you everything you need to know about apples, but also answer a few basic questions regarding their benefits to your health and more.
A medium Apple with a diameter of about 3 inches is equal to 1.5 cups of fruit and offers the following nutrients:-
Apart from these, apples are also enriched with antioxidants and phenolic compounds.
Apple is a magical fruit with numerous health benefits, some of which are:
Apples won’t be replacing your toothbrush, but swallowing and chewing an apple increases the production of saliva in your mouth, reducing the decaying of teeth and the number of bacteria.
Apple is filled with soluble fiber, which is the secret to stable blood glucose levels. According to a study people who eat at least one apple a day are 28 percent less likely to have type 2 diabetes than those who do not consume apples.
Recent research has linked high soluble fiber consumption to a slower deposition of cholesterol-rich plaque in the arteries. The phenolic compounds present in apple skin like quercetin and epicatechin prevent build-up of cholesterol on the arterial walls thereby aiding in normal blood flow.
Gallstones develop when bile in the gallbladder solidifies due to excess cholesterol. To avoid gallstones, doctors prescribe a high-fiber diet that includes apples to help you regulate your weight and cholesterol levels. Apples have a very high fiber content making them one of the best choices for preventing gallstones.
Apples can help alleviate both the stomach problems of constipation and diarrhoea because of its high fiber content. The pectin fiber in apples can either pull water out of your colon to keep things moving along or absorb excess water from the stool to slow down the bowels.
Irritable bowel syndrome is marked by diarrhea, constipation, stomach ache, and bloating. Due to its high fiber content, apple serves to be a helpful resource for managing the symptoms.
Two qualities that make apple filling are high water and fiber content. Eating apples before a meal provides high satiety value that makes people consume fewer calories and keep the belly full for maintaining a calorie deficit eventually leads to weight loss.
Hemorrhoid is a condition referring to a swollen vein in the anal canal. The condition is not life-threatening but can be painful. It is caused by excessive pelvic and rectal strain. Intake of soluble fiber helps to relieve constipation thereby reducing the strain. Apples go a long way in keeping the digestive system healthy, thereby relieving hemorrhoids.
Your liver is responsible for eliminating toxins from the body. Most experts are suspicious about fad detox diets, suggesting they can do more harm than good. Luckily, one of the best – and simplest – foods you can consume to help detoxify your liver is a fruit, like apple. Apples are rich in polysaccharide pectin, a soluble fiber that helps in eliminating toxins and bad cholesterol from the body. Apples also contain a naturally cleansing nutrient called malic acid that removes toxins from the blood.
While previous research has been fragmented on this subject, recent long-term findings showed that individuals who have a fruit-rich diet, enriched with antioxidants — like apples — are 10% – 15% less likely to develop cataracts.
Red Apples are enriched with an antioxidant called quercetin. Recent studies have revealed that quercetin can help improve and reinforce the immune system, particularly when stressed out. This is one of the most surprising health benefits of eating apples.
Studies have demonstrated that individuals who consume fruit and other high-fiber foods such as apples could be safe from Parkinson’s disease. This disorder is caused by a deterioration of the brain’s nerve-producing dopamine cells. Scientists have also related this to the free radical-fighting strength of the antioxidants found in apples.
Now that you know the benefits of apples, why not use them to make some delicious meal that not only satisfies your hunger and taste buds but also provides all the health benefits of apple. Here are two simple recipes that you can make using apples:
This oatmeal is delicious and takes only 10 minutes to be prepared.
You can also add a tsp of raw honey or maple syrup before serving if needed.
A healthy and delicious food item to boost immunity and satisfy hunger.
Apples are extremely healthy for you, and eating them is associated with a reduced chance of certain serious illnesses, including diabetes and cancer. Apples are enriched with nutrients and a great way to stay healthy. The numerous health benefits offered by apples make them the most preferred and loved fruit across the globe.
Furthermore, the fruit’s soluble fiber content can support weight loss and intestinal health. To make the best of the fruit, it is advisable to eat the entire fruit, skin, and meat. If consumed daily, apples can significantly improve your health. So, after knowing about all the benefits an apple can offer, make sure you do not forget to make them an inseparable part of your diet.
A. Apples are rich in soluble fibers and antioxidants that have the potential to keep our body healthy and free from many metabolic disorders.
A. To extract the best benefits from apple, you can have 2-3 servings per day.
A. Apples, intact with skin, provide more nutrients and especially vitamins like riboflavin, thiamine, B6, vitamin K, and many antioxidants.
A. Apples can be consumed any time of the day as a snack or as a late night snack option along with any nut butter. The fiber and protein combination will satisfy cravings and help in late night binging. These improve our metabolism, help in weight management as well as boost immunity.
A. The majority of the nutrients and antioxidants are present in the apple skin. Therefore, consuming the whole apple is more beneficial for health. Moreover, it is advisable to choose organic apples or apples without wax on them to get the benefits of the nutrients under the skin.
After reading these facts, I can say that the old saying “An apple a day keeps doctor away” is real. Apples have such a great component and mixture of nutritious is really good for our health.
Apples are undoubtedly, one of the most nutritious fruit. And so is apple cider vinegar, enriched with the goodness of apple this drink has been my go to for 3 months. It is a great detox drink and aids weight loss too.
I really like your article, liked the way explained everything in detail.
Eat an apple in a day keep the doctor away
thanks for sharing such an amazing post.
Very nice article. Information are helpful..Thanks
Very Interesting blog you are talking about human health issues, you are telling the people for benefices apple for weight loss