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Apples are the most consumed fruits all over the world. In India, states like Jammu and Kashmir, and Himachal Pradesh see apple cultivation as one of their primary businesses. Individuals can consume the fruit as it is, or they can prepare a snack or meal out of it. However, apart from their sweet, juicy taste and different colours, they are a nutrition-rich fruit.
Do not quit reading in between if you want to know more about the nutritional value and benefits of eating apples!
Apples are a rich source of antioxidants known as polyphenols and are also providers of vitamins B6, B1 and E to the body. To get the maximum nutrition from apples, individuals should consume them with the skin on them as it contains most of the polyphenols and half of the fibre. Here are the other health benefits of apples.
Apples are known for reducing the risk of heart diseases due to many reasons. One reason is the presence of soluble fibres in apples, and these are known to lower blood cholesterol levels. Apples also have antioxidants named flavonoid epicatechin, which lower blood pressure levels. Studies also reveal that a high intake of flavonoids reduces levels of stroke, and apples are filled with flavonoids. Another study has also revealed that eating fruits like apples and pears, which are white-fleshed, reduces the risk of stroke.
Apples are high in water and fibres, aiding in filling the stomach more. When the body feels full, the chances of eating reduce. Thus, apples act as an aid for weight loss. Apart from that, apples are also known for significantly reducing Body Mass Index, which is a risk factor for heart diseases. Furthermore, the polyphenols present in apples are also known to have anti-obesity effects.
Besides, one study has revealed that taking a full apple instead of apple juice or apple puree will increase feelings of fullness for up to 4 hours. This happens because whole apples reduce the rate at which an individual’s stomach empties its content.
Another advantage of eating apples is that it helps in promoting gut health as it contains pectin, which is a type of fibre that acts as a prebiotic. Having a healthy gut is key to good health since many functions in one's body involve a healthy gut microbiota. Dietary fibre cannot be digested, and that is why pectin reaches one's body's colon and promotes the growth of good bacteria.
By consuming an apple, individuals can especially improve the ratio of the two main types of bacteria in one’s gut- Bacteroidetes to Firmicutes. Apart from that, new studies have also revealed that another benefit of eating apples daily is that it might protect against developing chronic diseases like obesity, heart disease, cancer and type 2 diabetes.
Consumption of white-fleshed fruits like apples and pears has reportedly resulted in the reduction of type 2 diabetes by 18%. This is because apples contain high amounts of polyphenols, quercetin and phloridzin, resulting in reducing diabetes. Phloridzin is known for reducing sugar uptake in the intestines and contributing to a reduced blood sugar intake while reducing diabetes risk. On the other hand, Quercetin present in apples has anti-inflammatory effects that might reduce insulin resistance, a big risk factor for diabetes.
Apples are filled with antioxidants that provide beneficial effects against major cancers like breast, digestive tract, and lungs. Polyphenols present in apples are also said to stop cancerous cells from multiplying. Furthermore, a study on women has revealed that higher consumption of apples lowers the risk of death from cancer.
The fibre content present in apples might also contribute to cancer-fighting properties. Another study has revealed that pectin fibre found in apples can slow down the growth of cancerous cells and even end up killing those cells. However, before reaching any conclusion, researchers are conducting more research to find the exact connection between cancer prevention and apples.
Quercetin present in apples may aid in protecting the brain from damage caused by oxidative stress. Another research on rats has revealed that antioxidants present in quercetin might protect the nerves and brain from oxidative damage. It can also prevent one’s brain from injuries that can cause dementia or Alzheimer’s disease. Quercetin might also regulate inflammatory and oxidative stress markers and prevent stress-associated nerve damage.
Apples contain various nutrients such as vitamins and antioxidants, including vitamin C, which help to boost the immune system. Vitamin C is essential for supporting cellular functions of both the innate and adaptive immune systems, hence boosting immunity. Additionally, apple’s antioxidants can counteract oxidative stress that weakens our immune responses.
Apples contain a variety of minerals and vitamins, including calcium and vitamin C. These minerals have been found to keep our bones strong since they contain calcium and other bone-enhancing vitamins. The flavonoids and polyphenols in apples may improve bone density, lowering the risk of osteoporosis.
The high fibre content in apples, particularly soluble fibre, supports healthy digestion. Apples can help regulate bowel movements, prevent constipation, and promote overall digestive health. The pectin in apples can also help maintain a healthy digestive tract by acting as a mild laxative.
Eating apples has been linked to better lung function and a lower risk of asthma. The antioxidants and anti-inflammatory compounds in apples may help protect the lungs from damage caused by oxidative stress and inflammation. Regular apple consumption can contribute to overall respiratory health.
Apples are rich in vitamins and antioxidants that benefit skin health. Vitamin C in apples helps in the production of collagen, which is essential for maintaining skin elasticity and preventing wrinkles. The antioxidants in apples can also help protect the skin from damage caused by free radicals and UV exposure.
Apples are high in water content, making them a hydrating snack. Staying hydrated is essential for overall health, including maintaining energy levels, supporting digestion, and keeping skin healthy. Eating apples can contribute to your daily water intake.
Apples are a good source of natural sugars, vitamins, and minerals that provide a quick energy boost. The combination of carbohydrates and fibre helps maintain steady blood sugar levels, providing sustained energy without the crash associated with sugary snacks. Apples are an excellent choice for a healthy and energising snack.
Individuals consuming one whole apple or one medium apple can derive the following nutritional value from it.
Apples are tasty, sweet and juicy and full of nutritional value. Thus, one should incorporate them into his or her daily diet. Consuming one medium apple a day will make sure to deliver 1/5 of one’s daily fibre intake without any sodium, cholesterol, or fat intake. Instead of snacking on packaged food when evening hunger kicks in, one can have it simply as a whole fruit. One can even make a fruit salad with apples and other fruits.
Apart from that, individuals can also try the following recipes:
Enjoy the simplicity of a whole apple as a snack. Just wash it thoroughly and bite into its crisp, juicy flesh. This easy snack is a great way to boost your fibre intake and satisfy your hunger without adding extra calories or unhealthy fats.
Create a vibrant fruit salad by chopping apples and mixing them with other fresh fruits like berries, oranges, and bananas. Toss with a squeeze of lemon juice and a drizzle of honey if desired. This colourful and refreshing dish is nutritious and a delightful addition to any meal or as a standalone snack.
Blend apples, Greek yoghurt, a splash of orange juice, and a handful of ice to make a creamy and nutritious apple smoothie. You can also add a touch of cinnamon or a handful of spinach for an extra health boost. This smoothie is a perfect breakfast or snack option that combines the sweetness of apples with the richness of yoghurt.
For a creamy treat, blend apples with milk (or a dairy-free alternative) and a bit of honey or maple syrup. You can also add a pinch of cinnamon or nutmeg for added flavour. This milkshake is a delicious way to enjoy apples while getting a good dose of calcium and vitamins.
Prepare a savoury apple soup by sautéing onions and celery, then adding diced apples and vegetable broth. Simmer until the apples are tender, then blend the mixture until smooth. Season with herbs like thyme or rosemary. This unique soup combines the natural sweetness of apples with savoury flavours for a comforting and nutritious dish.
Enhance your breakfast by adding diced apples to your favourite cereal or oatmeal. The apples add a natural sweetness and extra crunch to your morning meal. You can also sprinkle some nuts or seeds on top for added texture and nutrients.
Bake a comforting apple custard by layering sliced apples in a baking dish and pouring over a mixture of eggs, milk, sugar, and vanilla extract. Bake until set and lightly golden. This dessert offers a warm, creamy treat that combines the tartness of apples with the richness of custard.
Prepare a classic apple pie with a buttery, flaky crust and a spiced apple filling. Combine sliced apples with sugar, cinnamon, and some lemon juice, then encase them in pie dough. Bake until the crust is golden and the filling is bubbling. Serve warm with a scoop of vanilla ice cream for a timeless, satisfying dessert.
Having too much of anything is not beneficial for one's health. Similarly, a normal portion of an apple is good, but having too many apples might lead to the following problems.
Although there are many benefits of consuming apples, there might be few who would have to visit a doctor even if they have an apple a day.
In conclusion, these are the benefits of eating apples that one needs to know. Incorporating the right amount of apples into one's diet is highly likely to maintain overall health and potentially reduce the need for medical visits. So, if one consumes the right amount of apples, it will indeed keep the doctor away!
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