“Eating one apple a day keeps doctor away” – this phrase is rather true as apples are an inexpensive, widely available fruit which have many nutritional properties. Therefore apples are probably one of the most eaten fruit in the world. Also called Malus domestica apples have been grown for more than 3000 years in Asia and Europe. Today varieties of apple are adapted to growing in different climates. Unfortunately in the modern world apples are highly being sprayed with pesticides for commercial reasons. Therefore, it is advised to wash apples before eating.
Some people choose to peel of the skin. This is not a good idea though as the skin of apple are the source of most apples good characteristics. Pectin, for example, helps against diarrhoea as on its own it is used as a gelling agent. The Phenol present in apple’s skin has analgesic properties, help fight against colitis (inflammation of the large intestine).
The high dietary Fibre in apple helps diabetics to balance their blood glucose (sugar) level. It also binds fats in the intestine thus reduces cholesterol absorption in blood. On other hand Insoluble Fibre contributes to low Glycaemic Index (GI) which known to be a tool for weight loss diets. Fibrous (starchy) foods makes you feel full for longer thus snacking habit will be more resistible. Chewing the skin also boosts the production of saliva which kills the bacteria that causes tooth decay.
Sufficient intake of different antioxidants present in the apple contributes to preventing cancer and may reduce risk of stroke in women. Quercetin in the white flesh fruit also cuts down stroke risk by 52%. Oxidative stress (OS) in general contributes to various other illnesses – Alzheimer’s, Parkinson’s, diabetes, rheumatoid arthritis and many others. The OS is caused by the damaging effects of free radicals to cell which however might be reduced by the body’s chemicals and this process boosted by intake of antioxidants.
Update (Aug, 2012): New research has discovered that Ursolic acid present in the apple peel might help fight obesity by increasing the muscle mass. Previous studies showed this effect already in healthy rodents however the same happened when subjects were fed a high fat diet this time.
Benefits of Eating Apples:
- May prevent and fight Cancer
- Contribute to healthy digestive system
- Lower Cholesterol
- Prevents Osteoporosis
- Reduce tooth decay
- Decrease Risk and help control Diabetes
- Improve brain health
- Boost immune system
- Liver detox
- Reduce risk of stroke and CVD
- May help increase muscle mass
- Benefits of Eating Fruit
- Benefits of Eating Dates
- Benefits of Eating Bananas
- Benefits of Eating Grapes