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Apple : Amazing Health Benefits

Apple fruit has amazing health benefits.
An apple a day keeps the doctor away

“An apple a day keeps the doctor away” is an ancient saying. Apples are available in a variety of shapes, colors, and flavors. You can eat an apple as a snack or as part of smoothies, salads, pies, or desserts. Apple is a popular fruit that is a rich source of many essential nutrients. They may help to reduce the risk of heart conditions, obesity, cancer, diabetes, and several other diseases.

Apples contain phytochemicals (such as quercetin and catechin), which are potent antioxidants. Antioxidants help us to fight many diseases. During regular metabolism, highly reactive molecules called free radicals are generated that react with organic molecules like DNA in your body cells. The reaction can cause cell damage resulting in many diseases. It is the antioxidants that help you prevent and repair this oxidation damage. Apples are also rich in fiber pectin, it can improve your digestion and help regulate your blood sugar levels.[1] [2]

A medium-sized raw apple of 3” diameter with the skin (182 grams) provides 94.6 Kcal of energy, proteins, minerals, and vitamins.

Here are some evidence-based health benefits of apples:

Apples can help lower your cholesterol.
It would be best to try eating apples as whole fruit rather than juice. It can help lower cholesterol levels in your body. Whole apples are rich in a dietary fiber called pectin, which is missing in juice. A scientific research study showed that consuming about  75g of dried apples (approximately two apples) reduces cholesterol in postmenopausal women. [3]
Apples can control your diabetes.

Apples possess a low glycaemic index due to the presence of fiber. Also, they have high flavonoid content, which is a potent antioxidant. These antioxidants may protect the pancreas cells from damage. The pancreas is responsible for secreting required insulin in response to glucose in the blood.  Both these factors help to improve the sensitivity of your body’s cells to insulin. Reduced  Insulin sensitivity is one of the leading causes of the development of type 2 diabetes. An epidemiological study of about  38,000 women demonstrated that the risk of type 2 diabetes reduced with the intake of apples. If you eat one or more apples daily, You have a 28% less chance of type 2 diabetes than if you eat none.[4]

Lose weight with apples.
Research studies have demonstrated that pectin extracted from apples may regulate gut bacteria. This action can, in turn, help to prevent weight gain and some inflammatory gut disorders[5]
The apple fibers can slow digestion, which can help you be more satisfied after eating. Greater satiety can prevent overeating. When you eat apples, there are fewer and smaller spikes of sugar levels in the blood. Reduced and smaller spikes prevent the later hunger pangs and prevent any overheating. A research study of about 133,468 persons for 24 years confirmed that a higher food intake, like apples, was associated with reduced weight gain over time.[6]
Apples can protect your heart. 

A study published in Nutrition says that Apples help lower the risk of many heart ailments. [7] The flavonoids and quercetin present in apples reduce inflammation in your blood vessels. Usually, the lipid in one’s body undergoes oxidation damage, called lipid peroxidation. Antioxidants in apples can protect you from it. They also neutralize bad fats, which otherwise may increase your blood pressure. The cholesterol-lowering property of apples also makes them a strong defense against cardiovascular diseases

People who have a regular intake of apples also have a reduced risk of stroke. [8] A study done on 160 women showed that consuming apples daily resulted in a drastic decrease in LDL (bad) cholesterol in three months.

Apples can keep cancer away.

The health benefits of mangoes include their effect on sexual health. They can act as great aphrodisiacs. The fruit is a source rich in vitamin E that can boost sex drive. A research study in Australia demonstrated that a combination of vitamin E and beta-carotene could enhance male sperm health. [9] This combination can also protect against sperm damage. Another research report says vitamin E protects the sperm membrane from oxidative damage. Mangoes are also an excellent source of zinc, a vital mineral for fertility in both men and women.

It aids digestion and improves bowel movement.

The wonder fiber pectin in green apples is soluble fiber and can aid digestion. Being soluble, it sucks water from your intestines and forms a gel. This gel helps to slow down digestion and pushes stools from your intestines. Pectin also aids in smooth bowel movements.  [10]

Apples are good for dental health. 
Eating apples can help keep your mouth fresh and improve your dental health. When you eat apples, your teeth may be cleansed naturally by fiber. The fruit has some substances that may have antibacterial properties and protect you from bacteria and viruses. [11]
  A research study demonstrated that apples might stimulate the secretion of saliva in your mouth. Saliva is an alkaline compound, which can decrease the ability of bacteria to multiply and grow in your mouth. [12]  It will reduce tooth decay, a common cause of many teeth issues.
Apple health benefit include improved dental health
Apples can help control asthma. 

Asthma is an illness in which the air passages become inflamed. The inflammation may be caused by contact with an irritant or by other causes. As a result, airflow to the lungs is hampered.

A scientific study at Aberdeen University found that a healthy diet rich in antioxidants helps counter asthma. Scientific evidence suggests that when a group of kids drank apple juice, they got relief from asthma symptoms. The ‘phytochemicals’ in apples, such as flavonoids and phenolic acids,  can reduce inflammation in the airways. [13] [14]

  1. Which is better red apple or green apple?

    Red and green apples are like siblings in the fruit family, each bringing its unique flavor profile to the table. Red apples, such as the classic Red Delicious or Fuji, tend to be sweeter with a subtle tartness. They’re a crisp, juicy delight, perfect for satisfying a sweet tooth or adding natural sweetness to salads.

    On the other hand, green apples, exemplified by Granny Smith or Golden Delicious, boast a more pronounced tartness. Their zesty and refreshing taste makes them a favorite for those who prefer a tangy kick in their bites. Green apples shine in culinary endeavors, balancing out sugary desserts and providing a refreshing contrast in savory dishes.

    Nutritionally, both varieties offer essential vitamins, minerals, and fiber. The red hue of some apples signifies higher anthocyanin content, potentially offering additional antioxidants. Green apples, being slightly lower in sugar, can be preferable for those mindful of their sugar intake.

    Ultimately, whether you lean towards the sweetness of red or the tartness of green, both apples contribute to a healthy and delicious diet. It’s not a competition; it’s a matter of personal taste!


Watermelon benefits for hydration.

Watermelon: Benefits For Health

Nutrition Hydration Anti-inflammatory properties Athletic performance Cancel protection Healthy skin and hair Healthy heart Energy booster Kidney disorders relief Healthy

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