Since when we were young, we would often hear the phrase or saying that “An apple a day keeps the doctor away.” This statement of more than a century old has inspired numerous researches or studies. And whether such saying is true or not rests primarily on the nutritional value of apples.
It was believed that apples (scientific name: Malus domestica) originated from Kazakhstan and eventually several countries have cultivated the same. With its sweet and crunchy taste, apples vary in different colors according to their respective cultivars.
This fruit is a go-to for the health conscious and those who wanted to lose weight. One hundred grams (100g) of apples only have 50 calories with almost no fat and zero cholesterol. To make you feel fuller for is the 6% of the daily-recommended allowance of dietary fiber, which also assists in the absorption of bad cholesterol in the body.
Among many other essential nutrients found in an apple, it is very rich in terms of phytonutrients that include vitamin A and E. Vitamin A is ideal for healthy vision, while vitamin E is vital in the formation of red blood cells. Both vitamins, moreover, function as antioxidants that prevent free radical damages.
Other phytonutrients contained in apples are epicatechin, procyanidin B2, and quercetin.Quercetin, in particular, neutralizes or reduces free radical damages in the body eventually preventing diseases like cancer and Alzheimer’s.
Apples are also rich with vitamin C, an essential nutrient to boost the immune system. It has 8% DRA of vitamin C, enough to support the claim that “an apple a day keeps the doctor away.” Vitamin C improves the resistance against infectious diseases to achieve the end of an overall health.
Aside from the above mentioned vitamins, apples are also abundant with minerals such as iron, magnesium, and phosphorus. Iron plays some vital functions in the body. First, making up the hemoglobin, the iron transports oxygen in the blood. It likewise aids in metabolism for muscles and other body organs. Just like iron, magnesium has assumed primary importance because of the functions in the body. It is a co-factor in several enzymes that regulate biochemical reactions in the body. Magnesium also helps transport calcium and potassium in the cell membranes. Moreover, phosphorus’ primary functions include in the healthy formation of bones and teeth.
The Health Benefits of Apples
An apple is a fruit that has a high amount of fiber. The apple has become a very common fruit for everyone that a lot of individuals actually forget the health benefits the fruit can offer. Apples are not that expensive, so when buying apples, you can both save money and live a healthier lifestyle. Aside from saving money, below are 7 examples of how apples can benefit you.
1. Cancer Fighter
Obesity is one is one of the related causes of cancer. Several studies have found out that eating apples can help decrease the risk of having cancer at a rate of up to 23%. The compounds present in apple peels such as the triterpenoids, are identified by researchers to be a potent anti-growth factor against cancer cells in breast, liver, and colon. Now, with regular consumption of apples, you may prevent yourself from getting ovarian cancer, colorectal cancer, breast cancer, esophageal cancer, and other types of cancer as well.
2. Weight Manager
Apple is a fruit that is low on calorie and high on fiber. Experts see to it that they recommend high fiber diet to their clients. By eating food with high fiber content, you are reducing the risk of being overweight and further reducing the chances of having high blood pressure, heart disease, sleep apnea, stroke, and type 2 diabetes. An average apple consists of only 60-100 kilocalorie. Apples are excellent sources of fiber to keep you from being obese. It also helps obese individuals to lose weight, while maintaining a healthy diet and proper exercise.
3. Immune System Booster
Quercetin are the type of antioxidants that are found in red apples. Recent studies show that your immune system is boosted and fortified by the help of the antioxidant quercetin. The body’s acid contents are regulated with consumption of healthy amounts of apples. According to expert researches, almost 70% of diseases are diagnosed in people with an acidic physique. Apples are great for neutralizing excessive acidic substances in the body because it is kind of an alkaline food as well. By eating apples, you will have a greater resistance against disease and improve your physical strength.
4. Defense against Osteoporosis and Alzheimer’s
Elements manganese and boron are found in apples. These are the types of elements that can strengthen up sclerotin. According to studies, the element boron can increase the level on estrogen in the blood in a really great amount. Prevention of the loss of calcium is what these substances have as an effect.
Experts have studied and have claimed that the juice of the apple has helped in keeping Alzheimer’s away and fight the effects of aging on the brain. Their studies showed, based on test results, that the more you eat apples and/or drink apple juice, your brain will enhance higher levels of neurotransmitter acetylcholine compared to individuals who are on a regular diet. This means that your brain will be healthier with right apple consumption.
5. Healthier Heart and Prevention from Heart Disease
Apple skins contain a compound called phenolic, which is known to help prevent cholesterol from building up on the walls of the arteries. When the cholesterol solidifies inside the arteries, it will reduce the flow of blood, possibly causing coronary artery disease. One thing that can help prevent heart disease is Vitamin B. Vitamin B has folic acid, which is found a lot in apples. Your heart will function healthier if you eat apples because apples contain antioxidants.
6. Detoxifies Your Liver
Every day, individuals pretty much consume toxins and it may not be known to many. You get these toxins from the food or drinks consumed. The one responsible for clearing out these toxins out from our body is the liver. A lot of doctors nowadays doubt about the efficiency of those detox diets. They believe that these fad detox diets will only lead to harm. Apples are an example of a fruit that can help detoxify your liver. Because it is natural, we can say that apples do us better than harm us.
7. Helps Neutralize Irritable Bowel Syndrome
If you are having a tough day with constipation or diarrhea, apples are few of the best options to calm your bowel. When you hear the term irritable bowel syndrome, what it usually means is that you are experiencing bloating, diarrhea, constipation, or abdominal pain. In order for an individual to control these symptoms, doctors have recommended to eat fruits that are high in fibre. The good news is that apples are fruits that are high in fibre. To help control the said symptoms, individuals experiencing irritable bowel syndrome must refrain from eating fatty foods and dairy products, and rather add apples to their diet.
We all pretty much heard of the phrase “An apple a day, keeps the doctor away.” Now that we have learned about the benefits of what apples can bring to us, we can say that “An apple a day, keeps us healthier each day.” Start eating apples and live longer and healthier.
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Fun fact: Apple trees take four to five years to produce their first fruit