Apples are famed as nutritional powerhouse owing to its indispensable health benefits and nutritional value. This crunchy, delicious wonders are the best fruit to have as a standalone snack in the midst of a busy work schedule or can be relished in the form of salads, smoothies, desserts or pies. They are cultivated all over the globe and the most widely produced species in the genus, Malus. It is a native fruit to Asia, Europe and North America. Apples are easy to store and transport, which makes them available all-round the year. Also Read: Water Apple: Nutrition, Health Benefits, Uses For Skin And Applications in Ayurveda
Apples are valued as healthiest fruits which have been backed by scientific evidence. The ton of health benefits offered by apples is unimaginable, these round and juicy fruits are high in dietary fibre pectin which is known to boost metabolism, augments heart health and regulates blood sugar spikes. Apples are loaded with antioxidants and polyphenols which are found in both skin as well as in the flesh of the fruit, however, the greatest amount of antioxidants are found in the skin of the apple.
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According to the studies, it is disclosed that apples and apple juices are effective in lowering the risk of colon, skin and breast cancers. Besides these, apples are known to mitigate the effects of asthma, Alzheimer’s disease promotes weight loss, strengthens bone and stimulate digestion. The umpteen health benefits rendered by apples support the saying an apple a day can keep the doctor away.
A medium-sized apple offers 95 calories, 25 grams of carbohydrate and 4 grams of dietary fibre both soluble and insoluble. It is imbued with vital vitamins C, A, K, E, and B1, B2 and B6 and minerals like potassium, manganese and copper. The goodness of vitamin C present in apples is known to trigger the immune system and keep disease at bay. The rich array of phytochemicals present in apple include quercetin, anthocyanin, chlorogenic acid and anthocyanin that are essential for overall health.
Health Incentives of Apples
Evidence has strongly revealed that regular addition of apple in the diet is known to lower the risk of type 2 diabetes. The vast reserves of polyphenols in apples improve the metabolism and slow down the rate of glucose absorbed in the bloodstream. The polyphenols in apples prevent the damage of beta cells in the pancreas. This vastly increases insulin production and glucose absorption, thereby keeping diabetes in control. Also Read: Type 2 Diabetes Mellitus: Causes, Symptoms And Treatment
Promotes Weight Loss
The goodness of dietary fibre pectin and high on the water make this fruit filling and an ideal fruit for all diet watchers. Loaded with pectin fibre, apples help to get rid of excess fat and shed the stubborn belly fat. It keeps you satiated for a longer time, delays gastric emptying time, control hunger pangs and prevents you from overeating unwanted junk and fatty foods. Apart from these, the natural plant compounds present in apples lowers the cholesterol levels and promotes weight loss.
Improves Heart Health
Notable amounts of pectin and polyphenols present in apples have been associated to lower the risk of heart disease. The richness of flavonoids and polyphenols in apples lowers the bad cholesterol and prevent lipid oxidation in the cells. Besides these, endowed with epicatechin apples are known to lower the blood pressure and prevent the hardening of arteries due to atherosclerosis, thereby improving the blood flow and circulation from the heart to the vital organs.
The essence of soluble fibre pectin is attributed to act as a digestive aid. The soluble fibre present in apples works wonders for a smooth digestion process, draws water from the intestinal tract and forms a gel, which thereby helps to improves the digestion process and regulate bowel movements. Pectin in apple act as a prebiotic, which means it feeds the gut with good bacteria and promotes the excretion of toxins from the body. Furthermore, pectin has an amazing amphoteric action which means it can offer respite from both constipation and diarrhoea depending on the needs.
Enhance Brain Power
Apples have been greatly linked to improving brain power by elevating the acetylcholine levels which assists to enhance the functioning of nerve cells in the brain that improve memory and lower the risk of Alzheimer’s disease. Apart from this, apples bestowed with polyphenols and antioxidants prevent free radical damage of cells and slow down the effects of ageing in the brain.
Apples are incredibly good for overall health and wellbeing and regular addition of this super fruit is linked to lower the risk of chronic diseases like diabetes, heart disease and cancer. The essence of soluble fibre pectin promote weight loss and enhance gut health. To reap the umpteen health benefits of this nutritious fruit always eat the whole fruit- with the skin and flesh.