The proverb “An apple a day keeps the Doctor away” is appropriately justified by Apple fruit due to its multi-dimensional properties. Apple is full of antioxidants and fibre.Apple is extremely good at relieving constipation. It minimises the risk of colon cancer, prostate cancer and lung cancer. It is good for haemoglobin, weight loss and lowering cholesterol.
Apple juice is good for pregnancy.
Pregnancy is a critical stage. The mother has undergone too many constraints and problems during pregnancy. Common medical problems such as constipation, anaemia, low haemoglobin content, lesser bowel movement, high cholesterol, Iron deficiency, etc., are common in this stage. Apple and Apple juice are vital in controlling and managing these diseases and disorders.
Nutrition facts about apple
Apple has many health benefits. It contains numerous vitamins, such as A, B1, B2, B3, B5, B6 and C. The minerals such as calcium, zinc, iron, potassium, and magnesium are present in it. The antioxidant fitokimia lowers the level of bad cholesterol. Fibre reduces constipation and cholesterol. Apple also contains flavonoid, tannin, baron, quercetin, tartaric acid and glucaric acid.
Apple prevents tooth decay
Any fruits or vegetables, when eaten raw, are suitable for teeth. Eating and chewing apples strengthens your teeth and prevents them from bacterial decaying. It also reduces the risk of gum diseases and tooth cavities. When one eats an apple, it releases saliva for teeth protection. Gargle with apple cider vinegar helps to kill the bacteria and improves teeth whitening and effective dental care.
Apple prevents cancer
Research conducted by Cornell University has proved that eating apples reduces the risk of pancreatic cancer by up to 23 per cent. Apple contains triterpenoids that have anti-cancerous properties. Apple contains high flavonoids, quercetin, and naringin that fight lung cancer. High fibre reduces the risk of colorectal cancer. Apple skin extract minimises the impact of colon cancer and liver cancer. Apple’s anti-cancerous benefits have also been observed in the case of breast cancer.
Apple for weight loss
Much research conducted in the UK and Brazil has shown that apple is good for overcoming obesity. Since the fruit is full of fibre, it reduces the desire for more eating. Eating two or more apples daily reduces the risk of heart disease, stroke, diabetes and blood pressure.
Apple for cardiovascular disease
Apple reduces cholesterol levels in the body due to adequate fibre. The fibre pectin is fat-soluble and an effective chemical for a healthy heart. Apple skin contains phenolic compounds (polyphenols) that prevent cholesterol accumulation on the arterial walls. Recent studies have shown that the intake of apples significantly lowers blood fat in the body. Regular eating of apples reduces cholesterol and LDL cholesterol in the body. Quercetin has anti-inflammatory benefits for the cardiovascular system.
Apple manages diabetes
A study published in the American Journal of Clinical Nutrition has shown that apple contains anthocyanins that help reduce the risk of type 2 diabetes. Some studies have also demonstrated that the galacturonic acid in pectin helps manage diabetes.
Apple for asthma treatment
Research has shown that in pregnant women who eat apples or take apple juice regularly, the probability of asthma is significantly reduced with the newborn. Apple is rich in antioxidants that reduce the risk of asthma. Apple, due to its phenolic compounds, has anti-asthmatic benefits. Eating an apple daily is linked with better functioning of the lungs.
Apple for Alzheimer’s and Parkinson’s
Apple juice is good for Alzheimer’s, enhances brain functioning and fights brain ageing. A study conducted at Cornell University on mice shows a higher level of neurotransmitter acetylcholine when an apple is given to it. The research has also found that the quercetin compound protects brain cells from free radicals. Apple also protects against Parkinson’s disease.
Apple for blood sugar regulation
Apple polyphenolic compounds prevent the increase in blood sugar. Blood sugar formation enzymes such as alpha-amylase and alpha-glucosidase are controlled by quercetin. Polyphenols stimulate the pancreas to secrete insulin to control sugar too. All these apple properties help regulate blood sugar, thereby preventing the person from many diseases and complications.
Irritable Bowel Syndrome and Apple
Apple is known for its profuse amount of fibre. It also has pectin fibre. Plenty of fibre is the answer for constipation, diarrhoea, abdominal pain, headache, etc. The above-said features characterise irritable bowel syndrome (IBS). So, one can save oneself from IBS by eating apples regularly. Apple also helps cure haemorrhoids because constipation is the factor for it.
Apple boosts immunity
Apple boosts the immune system of the body. Apple has vitamin C, which increases the immunity. The quercetin anti-oxidants fortify the immune system. Apple also helps in liver purification.
Nutritional content of an apple
The nutritional content of an apple can vary slightly depending on its size and variety, but here are the approximate dietary facts for a medium-sized apple (about 182 grams) with the skin:
- Calories: 95
- Total Fat: 0.3 grams
- Sodium: 2 milligrams
- Total Carbohydrates: 25 grams
- Dietary Fiber: 4 grams
- Sugars: 19 grams
- Protein: 0.5 grams
- Vitamin C: 14% of the Daily Value (DV)
- Vitamin A: 1% of the DV
- Calcium: 1% of the DV
- Iron: 1% of the DV
- Potassium: 6% of the DV
Apples are low in calories and fat while being a good source of dietary fibre. They are also a source of vitamin C and provide some potassium. Apples are known for their antioxidant content, which includes various phytonutrients and flavonoids.