Apples are one of the most popular, yet budget-friendly fruits. They are loved by many people due to their taste, variety of colors and flavors. There are hundreds of simple recipes for good healthy apple meals and drinks. To cook them, you need few ingredients and minimum appliances (however, a blender for juicing is a must-have if you like apple juice).
But more importantly, this fruit is rich
in vitamins, antioxidants, dietary fiber, and other essential nutrients. It’s
believed to prevent many diseases, we all remember the old saying “An apple a
day keeps the doctor away”. And everyone who is looking for ways to keep good
health naturally, include apples in their diet.
Nutritional Content of
Apples
As we touched on above, apples are loaded
with essential nutrients, one fruit provides us with the following:
● 95
calories
● 4.5
grams of fiber
● 25
grams of carbs
● 3%
of the daily value of vitamin K
● 9%
of the daily value of vitamin C
● 5%
of the daily value of copper
● 4%
of the daily value of potassium
Apples also contain caffeic acid,
quercetin, and epicatechin - they are all antioxidants that help neutralize
free radicals. Free radicals are molecules that build up as a result of
environmental pressures and natural processes. Too many free radicals in the
body can lead to oxidative stress, cell damage, and, as a result, to various
health conditions, including cancer.
Given the fact that apples are a rich
source of antioxidants, they should be present in everyone’s diet to maintain
good health.
Apple’s Health Benefits
Lower the Risk Of Cancer
Being antioxidant-rich, apples are
indispensable food for good health in general and cancer prevention in
particular.
According to the scientific review and meta-analysis
conducted in 2016, eating apples help decrease the risk of breast, lung, and
colorectal cancers.
Improve the Health of People with Obesity
A 2019 rodent study
found that apples help promote healthy gut bacteria due to their bioactive
compounds. The changes scientists observed in the gut microbiota of rats,
allowed them to suggest that consuming apples could help to improve the health
of people with obesity. Thanks to their high fiber content, apples keep hunger
pangs at bay and reduce overeating. Besides, apple cider vinegar is considered
to be a good healthy drink for those who are trying to lose weight.
Lower the Risk of Developing Type 2 Diabetes
The American Diabetes Association (ADA) recommends
consuming fresh fruits, including apples, to provide nutrition and satisfy a sweet tooth. However, they remind people with diabetes to
account for carbohydrate contents in any fruit.
A review made in 2013
found that people who replaced 3 servings a week of fruit juice with fresh,
whole fruits, including apples, showed a 7 percent lower risk of developing
type 2 diabetes compared to those who didn’t eat fruits.
Improve Heart Health
Lower Levels of Cholesterol
A 2013 study revealed that a
rich amount of fiber in fresh, whole apples decreases levels of low-density
lipoprotein cholesterol in healthy people. However, drinking natural apple juice doesn’t have
the same effect since there is no fiber in the juice.
Lower risk of stroke
A review made in 2017 showed that people who consume rich-fiber fruits have a
lower risk of stroke, coronary heart disease, and cardiovascular disease.
Improve Neurological Health and Reduce the Risk of
Dementia
According to the laboratory study,
flavonoid quercetin features a neuroprotective effect, it helps neurons survive
and keep on function. It also prevents age-related neuron loss.
In 2015 a rodent study
found that high doses of quercetin can reduce the risk of Alzheimer’s disease
and protect emotional and cognitive function. However, further studies in
humans are required to confirm that quercetin enhances neurological health.
Potential Side Effects
Eating an apple a day is a great habit
that helps to maintain good health and well-being. However, even good things
can be harmful when consumed in large quantities. Eating lots of apples daily
can lead to such side effects as stomach pain, gas, and bloating. In addition,
apples, like other fruits, contain a great deal of carbs in every serving.
Therefore, people with diabetes or those who follow a ketogenic or low-carb
diet should moderate their consumption of apples.
Other Risks and Considerations
● Some
people might develop allergic reactions after consuming apples.
● Do
not chew and swallow apple seeds - they contain cyanide. However, if you
accidentally swallow several seeds, it’s unlikely to cause harm.
● Apples’ acidic content
leads to a buildup of teeth plaque. Hence, you should rinse your mouth with
water or brush your teeth after eating an apple.
● Older
people and younger kids who have difficulty swallowing can choke-bore on raw
apple pieces. Cooked apples or unsweetened applesauce will be a better option
for them.
Extra Tips on how to
Maintain Good Health
Obviously, eating apples alone are not
enough to maintain good health. Here are top tips related to good health
behaviors:
1. Consider your diet
● Eat
different, natural, unsaturated, nutrient-rich foods
● Do
not miss meals
● Eat
moderate portions
● Drink
enough water
● Avoid
too much caffeine
2. Be active, get enough exercise
3. Get enough sleep
4. Allow about 30 minutes of quiet
relaxing activity before night sleep, e.g. listening to music or reading.
Good health is one of the most important things, and quality foods are the key to a long, healthy life. Apples are nutrient-rich and delicious fruits, enjoy them daily to keep the doctor away as long as possible!
We hope our post was interesting and helpful for you!
If you know simple, healthy recipes for apples, share them with us in the comment section below!