An apple a day keeps the doctor away - this age-old adage still holds true in today's world. Apples are one of the most widely consumed fruits globally and have been known for their health benefits for centuries. There are many varieties, such as Red Delicious, McIntosh, Crispin, Gala, Granny Smith, Fuji, and Honeycrisp.
The
health benefits are significant and are attributed to plant chemicals called
flavonoids. They contain pectin, a fiber that breaks down in the gut. By
removing the skin from the apple, you won't get as much fiber or flavonoids.
Fiber can slow down digestion so you feel full after eating. Eating foods rich in fiber helps control symptoms and reduce the effects of GERD. The fiber in an apple can also help control diarrhea and constipation.
A series of studies show that the plant chemicals and fibers in the skin of an apple protect against damage to blood vessels and the heart. They can also help lower cholesterol and protect cell DNA from oxidative damage, which can lead to cancer.
They can also protect the cells in the pancreas, which reduces the chances of type 2 diabetes.
In this article, we will discuss how apples can contribute to a healthy life and why you should include them in your daily diet.
Nutritional Value of Apples.
Apples are a rich source of vitamins, minerals, and fiber. One medium-sized apple contains about 95 calories, 25 grams of carbohydrates, and 4 grams of dietary fiber. Apples are also a good source of vitamin C and potassium. Vitamin C is an antioxidant that helps protect cells from damage, and potassium helps regulate blood pressure and fluid balance in the body.
Health Benefits of Apples
- Lower
Risk of Chronic Diseases
Apples
contain antioxidants, such as flavonoids and polyphenols, that help protect
cells from damage and reduce the risk of chronic diseases. Studies have shown
that regular consumption of apples can lower the risk of heart disease, type 2
diabetes, and certain types of cancer.
- Improved
Digestion
The fiber
content in apples helps promote digestion and prevent constipation. The pectin
in apples also helps feed the good bacteria in your gut, which can improve gut
health and overall immunity.
- Weight
Management
Apples are low in calories and high in fiber, making them an excellent choice for weight management. The fiber in apples helps keep you feeling full for longer, reducing the urge to snack on unhealthy foods.
- Improved
Brain Function
Apples
contain quercetin, an antioxidant that has been shown to protect brain cells
from damage and improve memory. Regular consumption of apples can help improve
cognitive function and reduce the risk of neurodegenerative diseases, such as
Alzheimer's.
- Dental
Health
Eating
apples can help clean your teeth and gums, promoting dental health. The fibrous
texture of apples helps scrub away plaque and debris, and the natural sugars in
apples can help stimulate saliva production, which can neutralize harmful
bacteria in the mouth.
Ways to Incorporate Apples into Your Diet
Snack on Apples
Apples
make an excellent snack on the go. Simply wash and slice an apple and pack it
in a container or plastic bag for a healthy snack on the go.
Add Apples to Your Breakfast
Add diced
apples to your morning oatmeal, yogurt, or smoothie bowl for a nutritious and
filling breakfast.
Bake with Apples
Apples
can be used in a variety of baked goods, such as pies, muffins, and cakes. Swap
out some of the sugar in your recipes for grated apples to reduce the sugar
content and add some natural sweetness.
Use Apples in Salads
Add diced apples to your salads for a refreshing and healthy crunch. Apples pair well with leafy greens, nuts, and cheese.
Risks
Although
apples have health benefits, eating too many (like anything else) can be bad. A
lot of fruit can add pounds to the body weight, while there are things to
remember:
Pesticides:
Apples are one of the fruits that have high pesticide residues because apple
trees are prone to disease. It is always best to wash fruits such as apples
before eating them.
Seeds:
You may have heard that eating apple seeds or the core of the fruit is harmful.
The seeds have chemicals that convert to cyanide in your body, but you'd have
to eat a lot of them for them to harm you. In fact, an average adult would have
to eat at least 150 crushed seeds to risk poisoning. On the contrary, seeds are
really rich in protein and fiber.
Interactions:
Apple juice can interact with the allergy medicine fexofenadine by making it
harder for your body to absorb the medicine.
Consumption: When buying apples, make sure they look healthy and heavy. Their skin should not have cuts or soft spots.
Be sure
to store apples in your refrigerator to keep them fresh for as long as
possible. They can be stored at room temperature but will ripen much faster.
When you
eat an apple, leave the skin on, because it has more than half the fiber of the
apple.
The types of apples that are best for baking are usually tart and slightly sweet varieties, such as Granny Smith, Honeycrisp, Melrose, and Braeburn.
If you prefer your apple raw, choose juicy and sweet varieties such as Red Delicious, Gala, Fuji, McIntosh
