Apples have a rich nutritional profile which explains why they are so popular around the globe. The fruit is rich in vitamins, potassium, manganese, copper, and polyphenols. Over and above that, apples also contain a good amount of fiber which adds to their praiseworthy qualities. You don’t even have to peel an apple to enjoy its taste and benefits, the skin of the fruit is edible and provides its own set of health merits.
Wondering which health merits are packed in these red and green sweet packages: Here are 17 reasons that explain why the consumption of this antioxidant-rich fruit is so beneficial:
1 – Helps with weight loss
An apple a day keeps extra pounds at bay. Since the fruit is rich in fiber, it doesn’t feed you extra calories, but it does make you feel fuller for longer. Moreover, some compounds naturally found in apples can be of aid in promoting weight loss.
2 – Improves cardiovascular health
The red fruit is also great for your heart. It can lower bad LDL cholesterol levels and triglyceride markers as well. The polyphenols found in apples can lower blood pressure and also boast antioxidant effects. Apples can also lower the risk of stroke as it contains polyphenols.
3 – Betters oral health
Apples can also be of assistance in whitening your teeth and promoting overall oral health. Chewing on apples encourages saliva production which can prevent tooth decay and also decrease the bacteria in the mouth. This keeps one safe from the bad breath and other teeth-related issues.
4 – Improves mental health
This sweet treat can also improve your cognitive functionality so much so that it can prevent two major neurodegenerative diseases namely Alzheimer’s and Parkinson’s. Apple juice can prevent age-related mental decline as they restore memory. Studies back these claims as well.
5 – Prevents cancer
Research shows that consuming apples can reduce the risk of developing pancreatic cancer. Apples have cancer-preventing abilities since they come loaded with antioxidants that prevent oxidative stress and boast anti-inflammatory properties.
6 – Decreases diabetes risk
Apples can also reduce the risk of diabetes type 2 by 28% if one eats just a single apple per day. This is because apples contain soluble fiber which can reduce one’s sugar cravings. The polyphenols in apples may be responsible for preventing tissue damage to beta cells that produce insulin.
7 – Promotes gut health
Apples contain pectin which good bacteria in the gut feed on. Since fiber is not digested, it goes to the colon where it encourages the growth of good bacteria. This can also be another way, apples promote cardiovascular health. A healthy gut translates to a healthy immunity and nervous system.
8 – Fights asthma
The fruit can also combat asthma. This it can do owing to its antioxidant rich composition and the anti-inflammatory elements it contains. Hence, apples can strengthen your immune system and protect against inflammation, both qualities that reduce allergic reactions and asthma.
9 – Improves bone health
Apples can improve bone density. The fruit also curbs inflammation which can prevent bone-related ailments such as arthritis. What’s more, apples are also packed with antioxidants that increase bone strength. They may also prevent calcium loss.
10 – Betters digestion
Apples can also improve digestive health. This is because they contain fiber. This compound promotes normal bowel movements. The fruit can hence prevent diarrhea and constipation. It can even neutralize irritable bowel syndrome which comes with bloating, diarrhea, etc. as symptoms.
11 – Prevents hemorrhoids
Hemorrhoids can be painful to deal with. The same way apples improve digestive health, they also prevent hemorrhoids. Hemorrhoids are accompanied by constipation. The fiber in apples can prevent excess straining and hence, relieve you of this issue.
12 – Detoxifies liver
Apples can also benefit liver functionality. The liver plays the role of flushing out toxins from your body. Fruits can aid in this process. Apples are abundant in fiber content which enables them to promote liver detoxification.
13 – Boosts Immunity
Apples can also strengthen your immune system. The fruit contains an antioxidant called quercetin. Research shows that this compound can fortify and boost immunity. This the fruit particularly does when you are stressed out.
14 – Assists in muscle development
A substance in the peel of the apple called ursolic acid can help you gain muscle mass. However, studies showing the link between muscle development and apple peels have been majorly carried out on rodents. Hence, more research is needed to confirm this claim.
15 – Prevents gallstones
Gallstones are formed when there is too much cholesterol in bile. This leads bile to solidify. Apples can prevent the development of gallstones as they can reduce bad cholesterol levels and because they contain a high quantity of fiber.
16 – Increases lifespan
A Perth study shows that an apple a day can extend the life of older women. As per this study women who eat one apple each day slash their death chances by 35%. This is because apples are rich in flavonoids, vitamins, and fiber.
17 – Betters skin
Apples can also improve the quality of your skin. This is because they contain nutrients that can benefit your skin. The vitamin C in apples can prevent sun damage. It can also build collagen and act as an antioxidant to fight off damage-causing free radicals. Vitamin A in apples also brightens skin.
Health risks of apples
While apples do not come with a bunch of negative side effects, a few adverse impacts do accompany. First off, too much apple intake may lead to weight gain. This is because the fruit does contain sugar. Hence, consider eating apples in moderation. You can also go for exercise along with eating an apple a day to keep the doctor away.
Furthermore, the juice that comes out when you take a bite out of an apple is acidic. Too much of it can cause damage to the enamel of your teeth. However, this depends on how and when you eat your apples. For instance, eating apples are meal times is safer in comparation to eating them throughout the day. Also, eating apples slowly can contribute to the juice leaving a stronger impact.
In this regard, gargle with water after eating your apples to prevent acid and sugars from floating in your mouth. Cut your apples into small pieces and eat them with your back teeth rather than your front teeth. Bite into apples directly without slicing them only occasionally. Also, do not chew on apple seeds. Toss those out because they contain a poisonous compound called cyanide.
This is because when cyanide comes into contact with digestive enzymes, the reaction is not favorable for your health. While the body can handle small amounts of this compound, it is recommended to seek immediate medical attention on ingesting a whole lot of apple seeds. Last but not the least, wash apples before consuming them to remove pesticides.
Apples are fruits that are rich in several nutrients. They provide an arsenal full of health benefits. The fruit improves brain, heart, bone, oral, and digestive health among serving health in many other ways. However, do not munch on an excess amount of apples as that carries the risk of weight gain owing to the fruit’s sugar content and tooth enamel erosion since apple juice is acidic.