1.Heart:
Pectin, the soluble fiber in apples, prevents the
accumulation of cholesterol along blood vessel wall lining, thus reducing the
risk of atherosclerosis. The soluble fiber binds with fats in the intestine,
preventing cholesterol rise in the body. Studies suggest that people who
consumed 170 grams of apple a day are 50% less prone to stroke than those who
did not. It contains potassium, a mineral that controls the blood pressure,
reducing the risk heart attack.
2. osteoporosis:
Apples are rich in the flavanoid phloridzin that safeguards women from
osteoporosis during their menopausal stage. It also helps in rendering better
bone density to women. Boron, found in apples, helps to strengthen the bones.
3. Good for your
teeth:
Malic acid, present in apples, helps in cleaning the stains affecting
the teeth, thus rendering whiter teeth. That is why it is one of the most
prevalent ingredients in the commercial whitening toothpastes. Biting and
chewing apple stimulates the production of saliva in the mouth, thwarting off
the risk associated with tooth decay.
4. Keeps your gut healthy:
Fiber rich apples are beneficial for intestinal disorders, including
hemorrhoids, diverticulitis, and stomach cancer. Studies also indicate the use
of apples to ease diarrhea and constipation. The high levels of fiber in apple
pull water from the colon in case of constipation and absorb excess water in
case of diarrhea. It cleanses and detoxifies the body, eliminating toxic metals
such as lead and mercury. Regular intake of apple is known to reduce
Clostridiales and bacteriodes in the large intestine.
5. Good for
diabetics:
People with type 2 diabetes can snack on apples. A recent study suggests
that people who consume at least one apple daily are 29% less likely to develop
type 2 diabetes. Eat the fruit as a whole, and not in the form of apple juice.
Certain compounds present in this fiber-rich fruit have the potential to
prevent the enzymes from breaking down starch into simple sugars. Regular
consumption of apples helps to control insulin levels by releasing sugar slowly
into the blood stream. Being a natural source of soluble fibers, apples could
also prevent drastic variations of blood sugar levels in diabetics.
6. lungs:
Apples are known to improve the health of the lungs. Regular inclusion
of this fruit in your diet lowers the risk of respiratory diseases, including
asthma, bronchitis, and emphysema.
7. antioxidants:
The antioxidants present in apples improve the functioning of the immune
system, thus protecting you from several diseases. It also minimizes the
effects of free radicals in the body, thwarting off mental and physical
degeneration.
8. constipation:
Apple acts as a natural cleanser for the bowels, maintaining the proper
functions of the digestive system. Fiber rich fruits like apple bind together
the bits of food in the small intestine while drawing water to make the stool
easier and softer to pass. Thus, it works as a natural antidote for constipation.
9. immune system:
Apples contain the flavonoid quercetin, which is proven to improve the
immunity levels. It also contains high levels of interleukin 4, a compound that
induces the creation of infection fighting cells.
10. neurological
health:
Quercetin, the antioxidant present in apples, lowers the chances of
cellular death triggered by oxidation of neurons. This, in turn, reduces the
risk of dementia. The high levels of fiber and antioxidants in apples also
protect from Parkinson’s disease. Regular consumption of apple juice can
actually augment the production of the neurotransmitter acetylcholine in the
grain. This, actually, results in improving the memory power and lowering the
risk of age-related memory decline.
11. anti-cancerous
agent:
Apples are rich in anti-mutagenic, anti-proliferative, and
anti-inflammatory properties. The high levels of flavonoids in apples help to
reduce the risk of pancreatic cancer by up to 23%. Extracts from whole apple
also reduce the risk of mammary tumors in the body. Oligosaccharides in apples
kill up to 46% of cancer cells in colon. Regular consumption of apples also
detoxifies the liver, preventing liver cancer.
12. better energy
levels:
Give yourself a dose of voluminous energy by munching an apple just
before your endurance workout. Quercetin, the antioxidant, boosts the
transportation of oxygen to the lungs. This, in turn, helps you exercise better
and reap better benefits.
Apple Fruit
Benefits for Skin:
Granny Smith and Red Delicious are known to be the best for the skin.
Here are some of the benefits apples have in store for your skin:
13. premature
ageing:
Apples are rich sources of Vitamin C, the vitamin that prevents
premature ageing by boosting collagen synthesis. Along with Vitamin A, it
scavenges the free radicals triggering the early onset of wrinkles, brown
spots, and fine lines, the major signs of ageing. Hence include apples, along
with its skin, at least thrice a week in your diet for a healthier and youthful
skin.
14. skin color:
Apple contains copper, a mineral required to produce melanin. Melanin is
a pigment that provides color to the skin. It forms an essential part of other
tissues as well, including the eyes and hair.
15. For a smooth
skin:
Apple contains 0.40 milligrams of Vitamin E. Vitamin E helps the body to
fight free radicals, protecting the skin from damage. This vitamin also helps
in keeping the skin condition. This, in turn, ensures that the skin is healthy,
smooth and young.
16. Skin
regeneration:
Apple promotes the shedding of the old dead derma cells, thus paving way
for the old skin cells skin regeneration and rejuvenation. Along with keeping
the skin smooth, it keeps the skin free from irritations, inflammations, and
redness.
17. Guards and
heals your skin from sun:
Braeburn apple contains UVB defending particles, which protects the skin
from sun damage. Apple should not be considered as a sunscreen substitute. It
can only give you additional protection from the sunrays. To treat sunburn, add
1 teaspoon of glycerin to apple pulp. Mix it well and apply it on the affected
areas. Wash it off with cold water to prevent blistering and skin peeling
triggered by sunburns.
18. Skin disease:
Studies have indicated that eating an apple can reduce skin diseases.
Regular consumption of apples provides the body with high levels of antioxidants,
preventing cells and tissue damage.
19. Promotes
overall hair health:
Apple contains several vitamins that promote the overall health of the
hair. Vitamin E promotes blood circulation in the scalp, accelerating hair
growth. Vitamin B-6 in apple produces melanin for healthy hair color,
preventing premature ageing.
Apple Nutritional
Value:
Nutritive value per 100 g of fresh apple [Source: USDA]
Energy
|
50 Kcal
|
2.5%
|
Carbohydrates
|
13.81 g
|
11%
|
Protein
|
0.26 g
|
0.5%
|
Total Fat
|
0.17 g
|
0.5%
|
Cholesterol
|
0 mg
|
0%
|
Dietary Fiber
|
2.40 g
|
6%
|
Vitamins
|
||
Folates
|
3 µg
|
1%
|
Niacin
|
0.091 mg
|
1%
|
Pantothenic acid
|
0.061 mg
|
1%
|
Pyridoxine
|
0.041 mg
|
3%
|
Riboflavin
|
0.026 mg
|
2%
|
Thiamin
|
0.017 mg
|
1%
|
Vitamin A
|
54 IU
|
2%
|
Vitamin C
|
4.6 mg
|
8%
|
Vitamin E
|
0.18 mg
|
1%
|
Vitamin K
|
2.2 µg
|
2%
|
Electrolytes
|
||
Sodium
|
1 mg
|
0%
|
Potassium
|
107 mg
|
2%
|
Minerals
|
||
Calcium
|
6 mg
|
0.6%
|
Iron
|
0.12 mg
|
1%
|
Magnesium
|
5 mg
|
1%
|
Phosphorus
|
11 mg
|
2%
|
Zinc
|
0.04 mg
|
0%
|
Phyto-nutrients
|
||
Carotene-ß
|
27 µg
|
—
|
Crypto-xanthin-ß
|
11 µg
|
—
|
Lutein-zeaxanthin
|
29 µg
|
—
|