“An apple a day keeps the doctor away” is an old Welsh saying that the majority of us recognize with, however what makes this fruit so unique? What health benefits are associated with consuming apples? As one of the most cultivated and consumed fruits on the planet, apples are constantly being praised as a “wonder food”.
Apples are very abundant in essential antioxidants, flavanoids, and dietary fiber.
What makes apples so good?
In 2004, USDA researchers examined over 100 foods to measure their antioxidant concentration per serving size. Two apples’ Red Delicious and Granny Smith’ ranked 12th and 13th respectively. Antioxidants are disease-fighting substances. Researchers think these substances assist avoid and fix oxidation damage that occurs during normal cell activity. Apples are also loaded with a fibre called pectin– a medium-sized apple consists of about 4 grams of fiber. Pectin is classified as a soluble, fermentable and viscous fibre, a mix that provides it a substantial list of health benefits.
The phytonutrients and anti-oxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
This post supplies a nutritional profile of the fruit and its possible health benefits. It also discusses the possible threats and precautions and some commonly asked questions.
Possible Health Benefits of Apples
A collection of research studies suggests that apples might well be among the most healthy foods for you to consist of in your daily diet. Let’s take a look at the studies and the possible health benefits recommended by them:
Improving neurological health
A 2006 research study published in the journal Experimental Biology and Medicine discovered that quercetin (among the anti-oxidants discovered abundantly in apples) was among two substances that helped to reduce cellular death that is brought on by oxidation and inflammation of neurons.
Another study provided at the exact same conference and released in the Journal of Alzheimer’s Disease recommended that apple juice consumption might increase the production in the brain of the important neurotransmitter acetylcholine, leading to enhanced memory among mice who have Alzheimer’s- like symptoms.
It ought to be noted that both studies were funded by unrestricted grants offered by the U.S. Apple Association and Apple Products Research and Education Council.
A research study released in the Journal of Food Science in 2008 recommended that consuming apples might have benefit for your neurological health. The scientists found that including apples in your daily diet might protect nerve cell cells versus oxidative stress-induced neurotoxicity and may play a crucial role in lowering the risk of neurodegenerative conditions such as Alzheimer’s disease.
Reducing your risk of stroke
A study including 9,208 men and women showed that those who ate the most apples over a 28-year period had the lowest risk for stroke. The scientists concluded that the consumption of apples is connected to a decreased risk of thrombotic stroke.
A group of researchers at The Florida State University specified that apples are a “wonder fruit”. They discovered that older women who ate apples daily had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months.
Reducing your risk of diabetes
Apples might also help reduce your risk of diabetes. A study including 187k people found that people who consumed 3 servings weekly of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared with those who did not.
Warding off breast cancer
There is growing evidence recommending that an apple a day might assist avoid breast cancer, according to a series of studies carried out by popular Cornell researcher Rui Hai Liu.
Liu stated her research contributes to “the growing evidence that increased usage of vegetables and fruits, including apples, would offer consumers with more phenolics, which are showing to have crucial health benefits. I would encourage consumers to eat more and a wide variety of vegetables and fruits daily.”
In a study released in the journal Food Chemistry in 2014, a team of scientists analyzed how the bioactive substances of seven various ranges of apples – Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious – affected the great gut bacteria of diet-induced overweight mice.
The researchers discovered that, compared to all other apple ranges, Granny Smiths appeared to have the most useful impact on good gut bacteria. They suggest that their findings may lead to methods that prevent obesity and its involved conditions.
Current advancements on the advantages of apples
An apple a day is just as reliable as statins in avoiding vascular death. Researchers from the University of Oxford in the UK discovered that consuming an apple everyday might be simply as efficient as statins in avoiding vascular deaths amongst people over 50.
Nutritional profile of apples
Apples are worthy of to be called “nutritional powerhouses”. They contain the following essential nutrients:
- Vitamin C – a powerful natural antioxidant capable of blocking a few of the damage caused by totally free radicals, as well as enhancing the body’s resistance against transmittable agents, according to the University of Maryland Medical Center.
- B-complex vitamins (riboflavin, thiamin, and vitamin B-6) – these vitamins are key in keeping red blood cells and the nervous system in good health.
- Dietary fiber – the British National Health Service states that a diet high in fiber can help avoid the development of specific diseases and might help avoid the amount of bad cholesterol in your blood from rising.
- Phytonutrients – apples are rich in polyphenolic compounds”. These phytonutrients help secure the body from the damaging impacts of complimentary radicals.
- Minerals such as calcium, potassium, and phosphorus.
Nutritional advantages of apple
|Energy – 52 kcal||Carbohydrates – 13.81 g|
|Fat – 0.17 g||Protein – 0.26 g|
|Water – 85.56 g||Sodium – 1 mg|
|Beta-carotene – 27 μg||Lutein and zeaxanthin – 29 μg|
|Thiamin (vitamin B1) – 0.017 mg||Vitamin A equiv – 3 μg|
|Riboflavin (vitamin B2) – 0.026 mg||Niacin (vitamin B3) – 0.091 mg|
|Pantothenic acid (vitamin B5) – 0.061 mg||Vitamin B6 – 0.041 mg|
|Folate (vitamin B9) – 3 μg||Vitamin C – 4.6 mg|
|Vitamin E – 0.18 mg||Vitamin K – 2.2 μg|
|Calcium – 6 mg||Iron – 0.12 mg|
|Magnesium – 5 mg||Manganese – 0.035 mg|
|Phosphorus – 11 mg||Potassium – 107 mg|
Note: the average size of an apple is 150 grams
Dangers and preventative measures
No major side effects are connected to apple intake.
Apple seeds consist of include cyanide, a powerful poison. Consuming a lot of apple seeds can potentially be fatal. Apple seeds need to not be consumed.
In addition, since apples are relatively acidic, they could be approximately 4 times more harmful to teeth than soft drinks, inning accordance with a research study led by Professor David Bartlett at the King’s Dental Institute.
Professor Bartlett said that “snacking on acidic foods throughout the day is the most damaging, whilst consuming them at meal times is much safer. It’s not what you eat it’s how you eat it – an apple a day readies, however taking all the time to eat the apple can damage teeth.”
Apples – three frequently asked questions
Should I eat the apple peel? – Most of the fiber and antioxidants remain in the peel, states Dianne Hyson, Ph.D., R.D., a research dietitian at UC Davis in the Department of Internal Medicine.
What about pesticides on the peel? – Dr. Hyson says “Despite public misperceptions, laboratories have regularly found very low levels – if any – of pesticide residues on the skin of apples.”
I have type 2 diabetes, can I eat apples? – According to the leading healthy foods for your everyday diet.