Health Benefits of Apple

What is the first thing that comes to your mind when I say the word Apple? Isaac Newton? Adam and Eve? Or the famous saying “an apple a day, keeps the doctor away?” or does Steve Jobs come to your mind?

Apples are the most popular fruit in the world, they are primarily grown in Asia and Europe and India, and it is primarily cultivated in Kashmir and Himachal Pradesh. There are several varieties of apples grown all over the world and some of the variants grown in India are ambri, McIntosh, granny smith, golden delicious, Honeycrisp, sunehari, lal ambri, red delicious, red gold, and golden spur to name a few.

Health Benefits of Apple

1. Excellent Weight Loss Aid

Apples are loaded with vitamins A, B1, B2, B6, C and K, fibre, potassium and carbohydrates and most of it lies in its skin, so think again before peeling it off. Apples are a constructive diet during weight loss, whether eaten as whole or in the form of juice or sauce before meals they provide the necessary fibre that induces a feeling of fullness resulting in eating a balanced proportion. There are many bioactive substances in apples that are beneficial for the optimised function of our gastric system. These compounds help keep our health intact especially if we suffer from obesity.

2. Fights Chronic Illnesses

These soluble fibres coupled with polyphenols also normalize blood pressure, strokes and cholesterol levels by reducing triglyceride levels and restricting cholesterol build up in the blood vessels and reducing the risks of atherosclerosis. Polyphenols are antioxidants that also regulate blood sugar levels and are especially useful for people suffering from type 2 diabetes. A polyphenol known as flavonoid epicatechin acts as an antioxidant by reducing the risk of strokes, blood pressure and bad cholesterol.

3. Beneficial for Gastric Health

There are two types of fibres, soluble and insoluble fibres, both are essential for digestion and guess what? Apples are full of both of them. On one hand, soluble fibres slow the digestion of glucose with results in the regulation of blood sugar, whereas insoluble fibres are responsible for the smooth transport of food throughout the digestive system thus preventing diseases like constipation. Apples also have pectin fibres with prebiotic properties that promote the growth of good bacteria and stimulate gut health.  

Fibre is not digested in the stomach, instead, it goes straight to your colon to enhance the growth of good bacteria. It then breaks down into other useful compounds and is transferred back to the body. 

4. Cancer Prevention

Their antioxidants and anti-inflammatory effects also contribute to preventing cancer, asthma, and improving bone health. Antioxidants fight off free radical and the oxidative stress caused by them and prevent the growth of various cancers like lung cancer, breast cancer, colorectal cancer, colon cancer, oesophageal cancer and oral cavity cancers. Developing a habit of eating fibre rich foods right from childhood decreases the risk of developing cancers in adulthood, especially in women.  

5. Improves Brain Function

Apple juice is known for conserving a neurotransmitter called acetylcholine whose depletion can adversely affect memory function of the brain and result in disorders like Alzheimer’s. Also, smelling green apples can relieve migraine attacks.

Apples contain quercetin which prevents the growth of reactive species due to their neuroprotective nature, which means they protect neuron functions and prevent age-related memory loss.

https://www.healthline.com/nutrition/10-health-benefits-of-apples#TOC_TITLE_HDR_3

https://www.everydayhealth.com/diet-nutrition/impressive-health-benefits-of-apples/

https://www.medicalnewstoday.com/articles/267290#nutrition

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