Apples are popular healthy edible fruits that are well loaded with a lot of nutrients which is highly beneficial to human health. It varies in colours, shapes and flavours. Apples are made up of vitamins, calories, antioxidants and other nutrients that are nutritious and useful in controlling certain health conditions. In today’s article we will be discussing the health benefits of consuming apples.
Health benefits of eating apple
The health benefits of apples are discussed below:
Maintenance of healthy weight gain
Apple are very helpful in reducing weight in a healthy manner. They have high content of fibre and water which reduces the absorption of excess fat in the body. According to a study published in Nutrition Journal in 2015, it was proven that the consumption of apple is linked to a better diet quality and lower risk of obesity in children. An estimated 13,339 children ranging from 2-18 years were followed up for the purpose of this research and it was established that children who consume apples and apple products were 25% and 30% less likely to be obese than children that did not eat apple at all.
It contains a lot of nutrients
Apple is well loaded with varieties of nutrient that is required for normal function of the tissues and organs in the body. A raw and medium apple contains 85% of water and 95 calories. The nutritional qualities of this fruit include; fibre, proteins, vitamin A, B, C, E an d K, calcium, magnesium, phosphorus, sodium, zinc and a minimal amount of fat.
These nutrients are necessary for the development of healthy bones, repair of worn out tissues, control of constipation, good eyesight , protection of vital organs in the body and production of energy for daily use. Apples also contains antioxidants such as quercetin, catechin, chlorogenic acid and phloridz which are medicinal properties of the fruit.
Apple protects the heart
Apple have essential content of vitamin C, potassium and sodium that are necessary for normal circulation of blood in the body and protection of the heart. Sodium lowers the risk of heart attack and prevent congestive heart failure. The soluble fibre content of apples reduce cholesterol levels in the blood thereby stimulating pump of blood by the heart to other parts of the body.
A study found that an increased intake of apple is well associated with a lowered risk of all kind of cause mortality, abdominal aortic calcification, coronary mortality, thrombotic stroke, ischemic heart disease mortality and type 2 diabetes. The research further revealed that the consumption of whole apple can promote vascular functions, reduce systolic blood pressure and reduce cholesterol levels.
Apple reduces cancer risk
The dietary fibre content in apple is to fight the growth of abnormal cells in the body which can result into cancer. Several studies have revealed that the consumption of apple are associated with reduced risk of cancer. Research have shown that apple consumption lower the risk of cancer by reducing cell proliferation, altering markers of the cell cycle, increasing apothetic mechanisms and modulating signal transduction pathways.
Regulation of blood sugar
The presence of polyphenols in apple skin are found to improve insulin production in the pancreas and also reduce body resistance to insulin. The antioxidant (quercetin) and fibre content in apple reduce carbohydrate digestion and regulate glucose level in the blood. Even in diabetic patient apple consumption does not increase the blood sugar. A research found that an increased consumption of whole fruits especially apples, blueberries and grapes is associated with reduced risk of type 2 diabetes.
Another study published in the Journal of American College of Nutrition in 2005 proved that women who eat one apple per day have 28% reduced risk of type 2 diabetes compared to those that does not eat apple at all.
Apples help to fight asthma
The antioxidants in apple prevent the inflammation of the airways of the lung and lowers the risk of asthma diseases. A study published in American Journal of Clinical Nutrition in 2003 revealed that the consumption of apple and pears shows protection against asthma. Therefore eating apples can help to reduce the complications from asthma and also prevent asthma exacerbation.
Apple aids digestion of food
Apple contains a specific amount of fibre known as pectin which enhances digestion of food. The fibre content also reduce cholesterol level in the body and promote excretion of waste food. It also contains vitamins, minerals and malic acids which enable food to digest faster.
It is essential for healthy bones
Apple contains vitamin C that stimulate growth of strong bones and teeth. The presence of vitamin C, vitamin K and phytochemicals in apple peels are essential for bone health and also improve bone density.
Apple reduces cholesterol
High level of cholesterol in the body hardens the arteries and reduces the flow of blood in the blood vessel which can lead to high blood pressure (hypertension). Apple pectin fibre and antioxidants polyphenols reduces the content of cholesterol in the body and control elevated blood pressure. A study revealed that apple consumption reduces total cholesterol (TC), Low density lipoprotein cholesterol (LDL-C), Intracellular adhersion molecule-1 (ICAM-1) and improve cardiovascular health.
It protects the brain
Apples contain essential nutrients that improve brain health and reduce the risk of congnitive conditions. Studies have shown that fruits (apples) with high polyphenolic compound of resveratrol have significant positive effect on brain health and helps to disorders and diseases related to the brain such as Alzheimer’s disease, Parkinson’s Disease and dementia.
Apple is an amazing fruit that is incredibly nutritious and medicinal. Therefore it should be consumed on a minimal basis because excessive intake might not be too good for the body.