As a popular fruit that is widely cultivated and consumed the world over, an apple is considered as one of the top healthy foods. There are many varieties of this fruit including Granny Smith, Red Delicious, and Gala. With its high nutrient, antioxidant, and soluble fiber content, this fruit has has a lot packed into it that can help your body achieve greater health. Below are just some of the potential ways that adding this food to your diet can have a positive impact.
Potential Health Benefits Of Apples
1. Apples keep you feeling full
The large amount of fiber in the fruit is capable of making you feel full for a longer amount of time without adding a large number of calories. This is due to the extra time required for the body to digest complex fiber as compared to more simpler materials such as refined grains or sugars.
2. Helps prevent breathing problems
Taking at least 5 apples a week has been commonly associated with improved lung function. Some reports suggest that this may be due to the antioxidant quercetin found in the thin skin of apples. In addition to this, studies show that women who consume the fruit in plenty have reduced chances of giving birth to children with asthma.
3. Decreased risk of diabetes
Apples are also known to lower your risk of developing diabetes especially for women. A recent study found that people who eat atleast one apple daily have a lower risk (by 7%) of developing the type 2 diabetes as compared to others who did not.
4. Improving neurological health and boosting brain power
A study in 2006 published in the “Experimental Biology & Medicine” journal found that the quercetin (mentioned earlier) was one of the two compounds that facilitated reduction of cellular death of nerve cells. Another study showed that consumption of apple juice affect the brain positively leading to improved memory, and generally improved neurological health in addition to lowering the risk of dementia and other disorders such as Alzheimer’ disease.
5. Reduces risk of stroke
Another research showed that intake of apples over a prolonged period of time is related to reduced risk of getting Thrombotic stroke.
6. Apples lower bad cholesterol
A medium-sized apple has about 4 grams of fiber some of which is in form of pectin-a type of fiber associated with lower levels of undesirable cholesterol (LDL). According to “WebMD”, this soluble fiber hinders absorption of cholesterol helping the body use it instead of storing it, hence improving your health.
7. Curbing cancer
Some researchers from Cornell University, the American Association for Cancer Research, the National Cancer I. in the United States and others have discovered the potential of apples to reduce risk of pancreatic cancer (by 23%), liver, colon, breast as well as colorectal cancer.
8. Apples help prevent obesity
One of the components of an apple’s peel is Ursolic acid which, according to “HuffPost Uk”, is associated with a reduced risk of obesity by boosting calorie burn and increasing brown and muscle fat due to the fiber in it. Normally, being overweight is linked with many problems such as heart disease, stroke, sleep apnea, high blood pressure etc.
9. Apples fight colds while boosting your immune system
Though not as much as oranges, apples are considered to be another good source of Vitamin C (an immune system booster) with slightly over 8mg per a medium -sized fruit that amounts to 14% of your recommended intake per day. This then helps to fight colds to some extent. The antioxidant (quercetin) in them also helps to fortify and boost your immune system according to some credible studies.
10. Ensuring healthier teeth
Although not to be used as an alternative to a tooth brush, apples when chewed stimulate production of saliva in the mouth reducing possible tooth decay by reducing bacteria levels.
Other useful benefits include protecting against Parkinson’s disease effected by the antioxidants; ensuring a healthier heart due to its high soluble fiber; prevention of gallstones caused by high body cholesterol; beating diarrhea and constipation hence neutralizing Irritable Bowel Syndrome; helping in alleviating Hemorrhoids; prevention of cataracts and detoxification of the liver among other potential health benefits.
Juicing Your Apples
Apple juice is one of the easiest ways to increase your daily intake of this wonderful fruit. This is why this is such a popular ingredient in juicing recipes. Having a juicer is a terrific way to take advantage of everything that the glorious apple has to offer. You do not even have to peel it as both centrifugal and masticating juicers should be able to extract all of its nutrients. If you have trouble eating apples, or you just do not like the taste, we strongly suggest you try to juice them instead. You can get all of the vitamins and minerals that they contain all concentrated into one easy to drink glass.
No matter which method you choose, adding this widely available food to your diet can have a drastic impact on your overall health.