Health Benefits of Apples

An apple may have caused problems in The Garden of Eden, but it is a good food when it comes to nutrition. Apples are a preferred option for many who skip meals or for those who want to eat healthy. Not only are they delicious, they also contain certain substances that would help to maintain healthy bodies.

An Apple is crisp, white-fleshed fruits with red, yellow or green skin. Apples have been eaten since 6500 B.C. and the fossil remains have shown that apples were gathered and stored 5,000 years ago and it's likely that they were already cultivated during the Neolithic times. Apple tree originated in Asia and belongs to the Malus domestica species of the rose family Rosaceae.

Apples are low in calories and are a good source of fiber and vitamin C. They are also a rich source of other antioxidant compounds such as quercetin, epicatechin, and procyanidin B2. The health benefits of apples really do justice to that age old phrase. Here are a few that we have listed:

1. Reduce cholesterol: The pectin in apples lowers LDL cholesterol. By just eating 2 apples a day, you can reduce your cholesterol level by up to 10%. Pectin binds with cholesterol and fats before the body absorbs them and thus they are then eliminated via the intestines. The polyphenols extracted from apples are also shown to significantly lower cholesterol. Quercetin found in apples prevents the oxidation of LDL cholesterol.

2. Reduces risk of Cancer: Flavonoids quercetin present in apple prevents oxygen molecules from damaging individual cells. This can prevent cell changes that can lead to cancer. Due to the high amount of flavanoids in Apples, those who eat more apples can lower their chances of lung cancer by up to 50 percent according to a study of 10,000 people. According to studies done on rats, apples can also reduce the risk of breast cancer by 17 percent and colon cancer by 43 percent. The reduction in the colon cancer risk is attributed to the pectin in apples (acting as fiber) which helps regulate bowel movements and maintain a healthy digestive tract.

3. Reduce the risk of heart disease: The phytonutrients in apples act as antioxidants to keep our heart healthy. Flavonoids, besides providing antioxidant protection, prevent inflammation, prevent too many blood platelets from clumping together, and help regulate blood pressure. Both of these blood issues are associated with arteriosclerosis, stroke and heart ailments.

4. Diabetes Management: The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes. A 2005 study found that women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don't eat apples. Also, apples are a low GI food so you don't get that sugar high and then crash.

5. Dental health: The natural acidic properties of apples help to keep the teeth clean and your breath smelling better. When you eat apples, the fiber in it cleanses the teeth, while the antiviral properties of the fruit keep bacteria and virus away. Chewing an apple also stimulates the production of saliva in your mouth, which helps in reducing tooth decay by lowering the levels of bacteria.

6. Stronger Bones: Apple contains a flavanoid called phloridzin which protects post-menopausal women from osteoporosis and also increases bone density. Apples also contain Boron which strengthens bones.

7. Aids Digestion: Apples being rich in fiber help in digestion. The apple skin is considered roughage and is a great remedy for constipation.

8. Aids weight loss: Apples are a low caloric density food which means they have a high concentration of water relative to their calorie content. This allows you to have a greater sense of fullness while taking in fewer calories. A study confirms that women who ate three apples per day lost more weight while dieting than women who did not eat fruit while dieting. Apple polyphenols have also demonstrated the ability to regulate fat metabolism.

9. Reduces Alzheimer's risk: A new study on mice conducted at Cornell University found that drinking apple juice could keep Alzheimer's away and fight the effects of aging on the brain. According to the reserachers, quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

To fully benefit from the health benefits of apples, one must consume apples with the skin, as the skin is the most nutritive part of the apple. The health benefits of apples are truly amazing and remember ‘an apple really does keep the doctor away'.