Benefits of eating apples that you did not know till now
Posted on: 25/Jun/2019 10:41:56 AM
When we say Apples, there are three things that come in mind.
The first is the nursery alphabet teaching done as ‘A for apple’. The second is ‘Apple’ as a fruit. And the third is Apple iPhones! And there is one more to be added in the list which is “An apple a day keeps the doctor away.” How far is this true? Shall we take a deeper look in this article?
For the bunch of health benefits apple fruit has, it stands as the most commonly consumed fruits across the world. Apples contain very high quantity of antioxidants and flavonoids that ultimately reduces the likeliness of cancer, diabetes or heart disease.
Coming on to the nutritional value of apple, considering a hundred grams of the fruit, there is 54 Kcal energy which makes it a good food to consume when hungry. There is about 0.41 grams of protein, and 14.05 grams of carbohydrates that makes you feel fuller once you eat. The fibre content is 2.01 gram and sugar content is 10.33 grams, calcium is present of 8mg quantity. Iron and potassium are of the range 0.15mg and 107 mg respectively. Lastly, the fruit also has Vitamin C and Vitamin A of the range 2.0mg and 41 IU.
So, let’s dig deeper as to what are the health benefits it comes with
Keeps your heart healthy
Regular consumption of apples tends to reduce bad cholesterol levels and significantly increases good cholesterol. Thus, apples are basically heart-healthy. Being rich in soluble fibre and polyphenol antioxidants, they furthermore add up to the benefits done on your heart while also lowering blood pressure. According to studies, apple also helps in reducing the likely incidence of stroke.
Want to reduce weight?
As mentioned above, Apples contain rich levels of fibre. So, you will feel satiated for longer upon consuming the fruit. Several researches conducted about the satiated feel by apple, it is said that eating apple before having your meal will make you feel your stomach fuller when compared to those who ate apple sauce or apple in the juice form.
One more study conducted on apples involved analyzing 50 overweighing women. A few of them were given apples and other few were given oat cookies. All of these women were given apples and a weight reduction of 1kg was observed which was not the case with the other batch that munched on oat cookies.
Diabetic? Grab your apple NOW
Attention diabetics! Apples are rich in polyphenol antioxidants. This largely helps in bringing down the diabetes risk. They help by preventing the likely damage caused on beta cells foundnd in pancreas.
Do you know? Beta cells are the ones that produce insulin in your body, and they get affected when a person is hit by type-2 diabetes.
Cancer prevention
Apples further contain phytochemicals. These are helpful in reducing the occurrence of cancer. There were studies conducted on women who ate apples. These women were observed to have lower rate of death due to cancer. There was one more study conducted on apple consumption where women who consumed the fruit were observed to have reduced risk of developing breast cancer by 18 percent and colon cancer by 20 percent.
Grab an apple and get brainy
Apples contain Quercetin. They are antioxidant compounds which help in reducing cellular death which is induced by oxidation or neuron inflammation. When you consume apple as juice, it will promote acetylcholine production in your brain. This in turn helps boost your memory power and also keeps you protected from Alzheimer’s disease.
Suffering with asthma? Apple will help
Being very rich in antioxidant content, Apples help you in fighting asthma. According to a study, when you eat about 15 percent quantity of a large sized apple, it will have the effect of reducing asthma by 10 percent.
Better strength in your bones
According to researchers, apples contain a lot of antioxidant properties and anti-inflammatory elements. These will altogether help improve the overall bone strength. As per a study in this regard, those women who included apples or apple sauce or peeled apple fruit in their daily intake, there were very less amount of calcium loss in their body.
Better digestion properties
Apples contain pectin which is a kind of soluble fibre. They are highly beneficial for gut bacteria present inside your gut. This gut will penetrate through the large intestine and multiply to form good bacteria.
Better skin health and hair health
By consuming apples regularly, you can find a visible difference in your skin as it will glow brighter. You can also delay the process of skin ageing as apple keeps your skin hydrated and healthy. Apples further contain various antioxidants which in turn promote and boost hair growth. Hence it serves ideal for those who are suffering with hair loss.
Do you know?? Apples contain cyanide compound in their seeeeds. They are a form of poison which may even be fatal when you consume.
Restricted eating of apple is necessary as excessive consumption will lead to irritable bowel syndrome or gas or bloating of stomach. This will also lead to abdominal pain for a few people.
How to eat apples?
Apples are so versatile. You may choose to eat the fruit as it is or peel off the skin and slice into thin pieces and have it. Apples can also be tossed into salads and had in combination of other fruits and some honey and nuts. Or apples can also go well on ice creams and when used in muffins or cakes. Apple juice or apple milkshake are also good options that your kids may like. Apple is also usually given as one of the first fruits fed to babies. For this, Apple is steam cooked and the skin is removed and smashed into a fine puree and fed to babies as young as 10 months. However, consult your pediatrician before starting these foods for your babies. Ensure that the baby does not have any allergy towards the fruit.
