Apple Nutrients and Health benifits
This article is about the fruit and nutrients of the Apple.
DESCRIPTION:
An apple is an edible fruit produced by an apple tree (Malus domestics), originally from central Asia.
The apple is a deciduous tree, generally standing 2 to 4.5 m (6 to 15 ft.) tall in cultivation and up to 9 m (30 ft.) in the wild.
The skin of ripe apples is generally red, yellow, green, pink, or russetted, though many bi- or tri-colored cultivars may be found.
Apples are high in fiber, vitamin C, and various antioxidants. They are also very filling, considering their low calorie count.
Studies show that eating apples can have multiple benefits for your health.
Usually eaten raw, apples can also be used in various recipes, juices, and drinks. Various types abound, with a variety of colors and sizes.
NUTRIENTS:
A raw apple is 86% water and 14% carbohydrates, with negligible content of fat and protein (table). A reference serving of a raw apple with skin weighing 100 grams provides 52 calories and a moderate content of dietary fiber. Otherwise, there is low content of micronutrients, with the Daily Values of all falling below 10%, indicating a nutritionally poor food source.
10 Impressive Health Benefits of Apples:
1. Apple are NutrientApples are rich in fiber, vitamins, and minerals, all of which benefit health. They also provide an array of antioxidants. These substances help neutralize free radicals.
Free radicals are reactive molecules that can build up as a result of natural processes and environmental pressures.
If too many free radicals accumulate in the body, they can cause oxidative stress, and this can lead to cell damage. This damage can contribute to a range of conditions, including cancer and diabetes.
Apples contain a range of antioxidants, including:
- quercetin
- catechin
- phlorizin
- chlorogenic acid
2. Apples May Be Good for Weight Loss
Apple pectin may aid weight loss by delaying stomach emptying.
Slower digestion may help you feel full for longer. In turn, this may reduce your food intake, leading to weight loss.
In one 2-day study, 74 adults took 5–20 grams of pectin with orange juice after fasting overnight. Even those taking the smallest dose experienced more fullness and reduced food intake.
However, a 3-week study in 11 adults noted that supplementing with 27 grams of citrus-peel pectin daily did not affect fullness or weight loss
Thus, more research is needed.
3. Apples May Be Good for Your Heart
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams)
They have also been found to support weight loss.
In one study, women were given three apples, three pears, or three oat cookies with the same calorie value — per day for 10 weeks. The apple group lost 2 pounds (0.91 kg) and the pear group 1.6 pounds (0.84 kg), while the oat group’s weight did not change
Additionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 pounds (0.56 kg) per daily serving over a four-year period
Because low-calorie fruits like apples are more filling, you may eat less of other foods during the course of the day. Notably, an apple is almost three times as filling as a chocolate bar
Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and control appetite.
That said, two studies link apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levels
Apples can be enjoyed in a variety of ways both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.
4. They’re Linked to a Lower Risk of Diabetes
Apples are an excellent fruit to include in your diet if you have diabetes.
Most dietary guidelines for people living with diabetes recommend a diet that includes fruits and vegetables.
Fruits and vegetables are full of nutrients such as vitamins, minerals, fiber, and antioxidants.
In addition, diets high in fruits and vegetables have repeatedly been linked to lower risks of chronic disease, such as heart disease and cancer
While apples are unlikely to cause spikes in your blood sugar levels, they do contain carbs. If you’re counting carbs, be sure to account for the 27 grams of carbs an apple contains.
Also, be sure to monitor your blood sugar after eating apples and see how they affect you personally.
5. They May Have Prebiotic Effects and Promote Good Gut Bacteria
Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut.
Your small intestine doesn’t absorb fiber during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria. It also turns into other helpful compounds that circulate back through your body.
New research suggests that this may be the reason behind some of the protective effects of apples against obesity, type 2 diabetes, and heart disease.
6. Substances in Apples May Help Prevent Cancer
Diet plays a role in cancer development and progression, with increased fruit and vegetable intake potentially lowering your risk.
Test-tube studies suggest that pectin may fight prostate and colon cancer cells.
One rat study revealed that citrus pectin reduced the spread of prostate cancer — but failed to affect the primary tumor.
Although these studies are promising, further research is needed.
7. Apples Contain Compounds That Can Help Fight Asthma
Antioxidant-rich apples may help protect your lungs from oxidative damage.
A large study in more than 68,000 women found that those who ate the most apples had the lowest risk of asthma. Eating about 15% of a large apple per day was linked to a 10% lower risk of this condition.
Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation. These are two ways in which it may affect asthma and allergic reactions.
8. Apples May Be Good for Bone Health
Eating fruit is linked to higher bone density, which is a marker of bone health.
Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength.
Some studies show that apples, specifically, may positively affect bone health.
In one study, women ate a meal that either included fresh apples, peeled apples, applesauce, or no apple products. Those who ate apples lost less calcium from their bodies than the control group.
9. Apples May Protect Against Stomach Injury From NSAIDs
The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach.
A study in test tubes and rats found that freeze-dried apple extract helped protect stomach cells from injury due to NSAIDs.
Two plant compounds in apples — chlorogenic acid and catechin — are thought to be particularly helpful.
However, research in humans is needed to confirm these results.
10. Apples May Help Protect Your Brain
Most research focuses on apple peel and flesh.
However, apple juice may have benefits for age-related mental decline.
In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline.
Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to Alzheimer’s disease.
Similarly, researchers who fed elderly rats whole apples found that a marker of the rats’ memory was restored to the level of younger rats.
That said, whole apples contain the same compounds as apple juice — and it is always a healthier choice to eat your fruit whole.
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