This article will not only tell you everything you need to know about apples, but also answer a few basic questions regarding their benefits to your health and more.
Nutritional Facts of Apple
A medium Apple with a diameter of about 3 inches is equal to 1.5 cups of fruit and offers the following nutrients:-
- Calories – 95
- Fiber – 4grams
- Carbohydrates – 25grams
- Protein – 0.3 grams
- Sugar – 10.4 grams
- Fat – 0.2 grams
- Vitamin C – 14 percent of the RDI (Reference Daily Intake)
- Vitamin K – 5 percent of the RDI
- Potassium – 6 percent of the RDI
- Water – 86 percent
Apart from these, apples are also enriched with antioxidants and phenolic compounds.
Top 12 Health Benefits of Apples
Apple is a magical fruit with numerous health benefits, some of which are:
1.Helps keep teeth healthy and white
Apples won’t be replacing your toothbrush, but swallowing and chewing an apple increases the production of saliva in your mouth, reducing the decaying of teeth and the number of bacteria.
2. Decreases the risk of diabetes
Apple is filled with soluble fiber, which is the secret to stable blood glucose levels. According to a study people who eat at least one apple a day are 28 percent less likely to have type 2 diabetes than those who do not consume apples.
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3. Keeps the heart healthy
Recent research has linked high soluble fiber consumption to a slower deposition of cholesterol-rich plaque in the arteries. The phenolic compounds present in apple skin like quercetin and epicatechin prevent build-up of cholesterol on the arterial walls thereby aiding in normal blood flow.
4. Prevents gallstone formation
Gallstones develop when bile in the gallbladder solidifies due to excess cholesterol. To avoid gallstones, doctors prescribe a high-fiber diet that includes apples to help you regulate your weight and cholesterol levels. Apples have a very high fiber content making them one of the best choices for preventing gallstones.
5. Beats constipation and diarrhea
Apples can help alleviate both the stomach problems of constipation and diarrhoea because of its high fiber content. The pectin fiber in apples can either pull water out of your colon to keep things moving along or absorb excess water from the stool to slow down the bowels.
6. Good For weight loss
Two qualities that make apple filling are high water and fiber content. Eating apples before a meal provides high satiety value that makes people consume fewer calories and keep the belly full for maintaining a calorie deficit eventually leads to weight loss.
7. Prevents hemorrhoids
Hemorrhoid is a condition referring to a swollen vein in the anal canal. The condition is not life-threatening but can be painful. It is caused by excessive pelvic and rectal strain. Intake of soluble fiber helps to relieve constipation thereby reducing the strain. Apples go a long way in keeping the digestive system healthy, thereby relieving hemorrhoids. (READ ALSO: HOW TO EASILY TREAT INTERNAL AND EXTERNAL HEMORRHOID (PILE)
8. Keeps heart healthy
It has been observed that high soluble fiber intake leads to a slower buildup of cholesterol-rich plaque in the arteries. Also, the phenolic compound present in apples prevents the bad cholesterol from solidifying in the arteries’ walls, thereby keeping the heart healthy and free from ailments.
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9. Detoxifies the liver
Your liver is responsible for eliminating toxins from the body. Most experts are suspicious about fad detox diets, suggesting they can do more harm than good. Luckily, one of the best – and simplest – foods you can consume to help detoxify your liver is a fruit, like apple. Apples are rich in polysaccharide pectin, a soluble fiber that helps in eliminating toxins and bad cholesterol from the body. Apples also contain a naturally cleansing nutrient called malic acid that removes toxins from the blood.
10. Prevents cataracts
While previous research has been fragmented on this subject, recent long-term findings showed that individuals who have a fruit-rich diet, enriched with antioxidants — like apples — are 10% – 15% less likely to develop cataracts.
11. Boosts immunity
Red Apples are enriched with an antioxidant called quercetin. Recent studies have revealed that quercetin can help improve and reinforce the immune system, particularly when stressed out. This is one of the most surprising health benefits of eating apples.
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12. Guards from Parkinson’s disease
Studies have demonstrated that individuals who consume fruit and other high-fiber foods such as apples could be safe from Parkinson’s disease. This disorder is caused by a deterioration of the brain’s nerve-producing dopamine cells. Scientists have also related this to the free radical-fighting strength of the antioxidants found in apples.
2 Most Wholesome Recipes of Apple
Now that you know the benefits of apples, why not use them to make some delicious meal that not only satisfies your hunger and taste buds but also provides all the health benefits of apple. Here are two simple recipes that you can make using apples:
1. Apple Cinnamon Oatmeal
This oatmeal is delicious and takes only 10 minutes to be prepared.
Oats- 1/2 cup
Cinnamon- ¼ teaspoon
Water- 2 cups
Coconut Oil- 1 teaspoon
Method:
Peel the apples and chop them in the form of fine cubes.
Add coconut oil to the pan. Add chopped apples and cook until soft.
Add water and let it come to boil.
Add oats and stir the mixture. Reduce the flame and cook for another 2 minutes.
You can also add a tsp of raw honey or maple syrup before serving if needed.
2. Apple Pancakes
A healthy and delicious food item to boost immunity and satisfy hunger.
Ingredients:
1 tablespoon melted butter
1 egg
1 cup milk
1 cup whole wheat flour
1 cup shredded tart apple
1 teaspoons baking powder
¼ teaspoon ground cinnamon
Method:
Combine butter, egg, milk, and apples in a large bowl. Sift together flour, cinnamon, and baking powder in a separate bowl. Stir the flour mixture to make a batter.
Heat a lightly oiled griddle or pan over medium-high heat. Pour a ladleful of the batter onto the griddle, using about 1/4 cup per pancake. Brown on both sides, serve with honey and sprinkle cinnamon.
Summary
Apples are extremely healthy for you, and eating them is associated with a reduced chance of certain serious illnesses, including diabetes and cancer. Apples are enriched with nutrients and a great way to stay healthy. The numerous health benefits offered by apples make them the most preferred and loved fruit across the globe.
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