“An apple a day keeps the doctor away”
The old saying “An apple a day keeps the doctor away” appears to be true.
In this article, we will know why it is said to. What makes an apple so special than any other fruits like banana, mango, orange, etc.? How an apple honestly helps a person to maintain perfect health.
Apples come in a variety of shapes, colors, and flavors and provide a range of nutrients that can benefit many different aspects of a person’s health. Apples are an excellent source of vitamin C, pectin, and other fibers. They are also a good source of potassium and are low in sodium. Most of the apple’s important nutrients are contained in its skin, and raw apples are higher in many nutrients and phytochemicals as well. If apples are raw and unpeeled, they are a great source of many important phytochemicals, such as ellagic acid and flavonoids (especially quercetin). For example, fresh whole apples and fresh apple juice contain approximately 100-130 milligrams per 100 grams of ellagic, chlorogenic, and caffeic acids. The content of these compounds in cooked or commercial apple products, however, is at or near zero.
Nutrition facts for one raw, unpeeled, medium-sized apple (100 grams):
- Calories: 52
- Water: 86%
- Protein: 0.3 grams
- Carbs: 13.8 grams
- Sugar: 10.4 grams
- Fiber: 2.4 grams
- Fat: 0.2 grams
Apples also provide vitamin A, some B vitamins, and vitamin E.
Health Benefits
Apple is a “Miracle fruit”. In an analysis of more than eighty-five studies, apple consumption was shown to be consistently associated with a reduced risk of heart disease, cancer, asthma, and type 2 diabetes compared to other fruits and vegetables.
1. Keeps your heart healthy
Researchers feel that much of apple’s protective effects against heart disease are related to its high content of flavonoids like quercetin (see page 145 for more information).
Apples are also very high in pectin, a soluble fiber that has been shown to exert a number of beneficial effects. Because it is a gel-forming fiber, pectin can lower cholesterol levels. Apples contain phenols, which reduce bad cholesterol and increases good cholesterol. Apples contain a variety of phytochemicals like quercetin and catechin which prevent bad cholesterol on the arterial walls, thereby aiding in normal blood flow and keeping the heart-healthy.
2. Blood Sugar control and decrease the risk of diabetes
Apples contain polyphenols, which are plant-based compounds known to protect against type 2 diabetes and cardiovascular disease. Polyphenols also slow down the absorption of sugar into the bloodstream, preventing rapid increases in blood sugar.
You don’t need to concern about the sugars in apples, most of the sugar found in apples is fructose, which has very little effect on blood sugar. Apple is also filled with soluble fiber, which is the secret to stable blood glucose levels.
3. Relieving Constipation and Diarrhea
Apples are high in pectin, a soluble fiber that has been shown to exert a number of beneficial effects. Because it is a gel-forming fiber, pectin can lower cholesterol levels as well as improve the intestinal muscle’s ability to push waste through the gastrointestinal tract. It helps promote bowel regularity, relieving both constipation and diarrhea. In fact, one well-known over-the-counter diarrhea remedy, Kaopectate, actually contains a form of pectin.
4. Reduce the risk of cancer
We are all aware that cancer comes in several forms and in different places. Apples target multiple cancers such as colon cancer, prostate cancer, and breast cancer in women. The phytochemicals and fiber in apples have antioxidant effects, they may reduce the risk of several forms of cancer cells formation and the spread of existing cancer cells.
5. Help in weight loss
Apples are low in calories and high in fibers so it makes them weight loss-friendly food. Fiber fills full you longer, so you’re less likely to overeat. Fiber also feeds the good bacteria in your gut, improving gut health. Studies have shown a connection between harmful gut bacteria and obesity. And if you want to get the most fiber from your fruit, eat the apple skins because it has more than half of the apple’s fiber.
6. Protect from brain disease
Apple protects your brain from brain disease. Quercetin A nutrient that occurs in apples prevents neurodegenerative diseases like Alzheimer’s and Parkinson’s. It appears to help neurons survive and continue to function. It may therefore help prevent age-related neuron loss.
7. Lower risk of Asthma
Apple is a good source of beta carotene and vitamins C, which can reduce inflammation and swelling in the lungs and decrease the risk and symptoms of asthma.
8. Helps keep teeth and gums healthy
Apples are rich in Vitamin C. An apple contains about 15% of your daily recommended intake of vitamin C. which helps keep your gums healthy. Swallowing and chewing an apple increases the production of saliva in your mouth, reducing the decaying of teeth and the number of bacteria
9. Boost your immune system
Apples are enriched with soluble fibers and an antioxidant called quercetin. The soluble fiber in apples has been shown to reduce inflammation associated with obesity-related diseases and may even strengthen the immune system. The soluble fiber in apple changes immune cells to act in an anti-inflammatory manner, which helps us to recover faster from infection. Recent studies have revealed that quercetin can help improve and reinforce the immune system, particularly when stressed out.
The pattern of consumption: Wash organically grown apples gently by rinsing them under cool water and patting them dry with a paper towel. Nonorganic apples should be sprayed with a solution of diluted additive-free soap or commercial produce wash and then washed gently under cool running water, then patted dry. A raw apple with skin contains up to 332% more vitamin K, 142% more vitamin A, 115% more vitamin C, 20% more calcium and up to 19% more potassium than a peeled apple so eat an apple with skin. , for maximum nutritional benefit, apples should be consumed in their fresh form either whole or sliced or as fresh apple juice. Since there are very small amounts of cyanide in the seeds of apples, many people recommend that you core apples to remove the seeds before eating. This probably is a good idea when eating apples, but the amount of cyanide in the apple seed is below a level that is of concern.
Optimum quantity needed: On average one person can have one or 2 apples in a day.