Malus domestica or as widely known as Apple or some places like Philippines it’s called Mansanas – is one of the most popular fruit of all times and is one of the delicious fruit in the planet.
There are more likely about 7,500 varieties of these delicious fruits that also comes in color variety namely red, yellow, green or a mixture of the said colors.
The skin of apples is thin but sturdy and the inner flesh is thick and juicy; the fruit, it softens as it ripens. The inner core holds the seeds, which can be detrimental for your health if consumed in excess. The nutrients are in the flesh and the skin, which are a rich source of anthocyanin’s and tannins.
Apples contain many essential nutrients, vitamins, and minerals. They are free of fat, sodium, and cholesterol. Antioxidants, potassium, dietary fiber, vitamin C, and a few vitamin B (niacin, vitamin B6) are responsible for the long list of health benefits attributed to apples.
The other important nutrients in apple include calcium, vitamin K, iron, copper, phosphorus, and magnesium. They are also packed with phytonutrients and flavonoids, like quercetin, epicatechin, phloridzin, and other polyphenolic compounds.
In addition to being delicious, the apple has also lots of health benefits that is substantial for your body. Will the expression “An apple a day keep the doctors away”, be true?
(Read also: 10 Healthy Foods That Will Keep The Doctor’s Away)
LET’S TAKE A CLOSE LOOK OF ITS HEALTH BENEFITS!
1. AIDS DIGESTION
Regular consumption of fiber in apples ensures smooth bowel movements and helps in preventing the occurrence of constipation, diarrhea, irritable bowel movement and other stomach disorders.
2. BOOST IMMUNE SYSTEM
Apples rich in vitamin C, antioxidant compounds and protein can have a major role in preventing weakness thus boosting immunity and improving muscle tone.
3. BOOST BRAIN HEALTH
Apples increase the amount of acetylcholine in your brain, which helps in improving your concentration, problem solving and memory.
(See also: 11 Foods to Eat to Increase Your Brain Capacity)
4. LOWER RISK OF HEART DISEASE
The antioxidants property found in apples helps in reducing the oxidation fats called lipid peroxidation as it neutralizes various fats found in the blood vessels that can exert dangerous pressure in your body.
Also, the flavonoid quercetin helps in reducing inflammation in your blood vessels while the polyphenol epicatechin work in lowering the blood pressure in your body. Indeed, apples are a great help in preventing heart stroke and other heart ailments.
5. IMPROVES BONE HEALTH
Apples are composed of many compounds such as kaemferol, quercetin, and myricetin that helps in reducing the inflammatory conditions like arthritis and gout. People suffering from rheumatism or arthritis find apple helpful and useful in healing process.
(See also: 6 Major Foods To Avoid If You Have Arthritis)
6. IMPROVES VISION
Apples are rich in flavonoids compounds and antioxidant phytonutrients that helps in reducing the impact of free radicals on the eyes and prevent various issues. Apples also helps in preventing the occurrence of macular degeneration, cataracts and glaucoma thus making the eyes stronger.
7. PREVENTS ASTHMA
Apples are shown to have a tremendous amount of anti-inflammatory behavior and in terms of asthma, they have stood out among other natural treatments.
8. HELPS CONTROL DIABETES
The polyphenols in apples helps in lowering the glucose absorption in our digestive tract and stimulate the release of insulin from your pancreas which is necessary to keep the blood sugar levels in check. Also, the polyphenols have been directly linked to help in reducing the uptake of carbohydrates.
(See also: 5 Natural Remedies to Control Diabetes Better)
9. LOWER CHOLESTEROL LEVELS
The soluble fiber present in apples helps in lowering the level of cholesterol levels in your body – making it a strong defense mechanism against cardiovascular diseases and may decrease the LDL (bad cholesterol) and increase the HDL (good cholesterol).
(See also: Signs of Too Much Cholesterol)
10. GREAT FOR DENTAL CARE
Eating apples is a great help in cleaning both teeth and gums. The fiber in apples cleanses the teeth and the antibacterial properties helps in keeping away the bacteria and viruses. Though apples don’t reduce dental cavity, they are great in stimulating the secretion of saliva that helps in reducing the bacteria to multiply and grow.
11. GREAT FOR SKIN CARE
The powerful antioxidants present in apples counteract the damaging effects of free radicals which are directly linked to premature aging, age spots and other age-related conditions.
(See also: 6 Great Food Items To Clear Your Skin)
12. GREAT FOR HAIR CARE
The apple juice has many benefits in terms in hair treatment. Applying juice to the scalp can help and prevent dandruff and provide a healthy shiny look as it acts as a great conditioner.
13. HELPS WEIGHT LOSS
Apples are both high in water and dietary fiber which helps in increasing satiety thereby reducing appetite and overeating.
Some uses of apple are used with different purposes such as apple can be eaten raw or in variety of dishes, drink its fruit extract or can be applied by the use of oil extract.
RECIPE TIPS (YOU CAN INCORPORATE APPLE IN YOUR DISHES):
- Apple Cinnamon Brulee
- Toffee Apples
- Apple and Spinach Pork Chops
- Fried Apple Pie Turon
- Mini Apple Pie
- Egg Salad with Apple
- Green Apple and Spinach Shooter
- Reviving Broccoli and Apple with Cucumber Juice
While apple has many positive benefits, it also has negative side effects. One should look out for the following:
- Allergy – apple may cause allergic reactions in some people.
- Medications – apple may interfere with certain medications.
- Poisoning – apple seeds contains cyanide which is poisonous and excess intake is fatal and should not be consumed orally.
- Pregnancy and Breastfeeding – expecting and lactating mothers should avoid the intake of apple tea as it may bring harm to the growing fetus.
With this case, talk to your doctor before adding apples to your diet.
(Read next: Health Benefits of Pineapple)
Please be advised that all of the information on this website is based on research and is provided for informational purposes only. Visitor who either use this Site and rely on any information do so at their own risk.
- Nagdeve, Meenakshi. Organic Facts. “13 Amazing Benefits & Uses Of Apple”.
- Jennings, Kerri-Ann. Health Line. “10 Impressive Health Benefits of Apples”.
- Best Health Mag. “15 Surprising Health Benefits of Apples That’ll Have You Eating One (Or More) A Day”.
- Readers Digest. “Top 7 Health Benefits of Apples”.
- Live Science. “Apples: Health Benefits, Risk & Nutrition Facts”.