16 Amazing Health Benefits Of Apples

Apples are considered to be among the healthiest food sources. It is one of the most cultivated and most consumed fruit worldwide. It is a rich source of fiber, Vitamin C, antioxidants, dietary fiber, and flavonoids. They are also very low in calories. They have a very faint trace of sodium and contain no fat or cholesterol. Apples are available throughout the year. They have a variety of health benefits.

# Rich in Antioxidants

Apples are a rich source of antioxidants like polyphenols and flavonoids. Antioxidants help in preventing cancer. They help in stabilizing highly reactive free radicals which could otherwise be instrumental in damaging our DNA and start the process of cancer development.

Antioxidants also play a role in keeping the heart healthy. They protect blood vessels. Polyphenols are present in the fruit as well as the apple skin Both may be consumed provided the skin is washed properly to get rid of pesticides if any.

# Whiter Teeth

Apples are very crunchy while being eaten, hence they act like a toothbrush because as they are being chewed, they help to scrub and remove stubborn stains. Apples act as an astringent as they are mildly acidic. This astringent quality helps to cleanse and brighten teeth. This happens when Apples are regularly consumed over a period of time. Of course, very bad teeth cannot turn into shiny white teeth.

Chewing of an apple regularly helps in slowing down tooth decay. When it becomes a habit, mouth starts to produce more and more saliva and this is due to the tenderness and sweetness of the inside of the apple. Saliva has the neutralizing effect on the acids produced by the plaque bacteria. More production of saliva means the surface of the teeth is well protected. Only natural sugars are present in apples. Bacterial hence does not get attracted to the remnants of food between the teeth.

# Prevent Alzheimer’s Disease

Research shows that consuming an apple regularly or consuming apple juice improves memory. Apples contain high levels of the neurotransmitter acetylcholine. Acetylcholine plays a major role in memory, concentration, and problem-solving.

Neurotransmitters play a very crucial role in brain health are especially memorable. They are chemicals produced by nerve cells when messages are transmitted from one nerve cell to another. They are very critical for good memory. Neurotransmitters slow down the mental aging and prevent problems related to memory loss. This could be very crucial in tackling problems related to Alzheimer’s.

# Protection from Parkinson’s

Parkinson’s disease, also known as PD, is a neurological disorder. All the muscle movements in the body are coordinated and smooth and this is made possible by a substance called Dopamine. The brain produces a substance called Dopamine and it is produced in the ‘substantia nigral’ region. The cells of this region start to die and symptoms of Parkinson’s start to set it.

Apples contain a high concentration of antioxidants which can prevent dopamine-producing cells from breaking down. It helps in prevention of Parkinson’s disease and also slows down the process if the disease has already set in.

Apple extracts reduce the damage done to the neurons which are the nerve cells in the brain and spine. Normally the patients suffering from Parkinson’s are very stressed and apple extracts prevent toxicity in neurons. Apples offer protection to the neuron cells and slow down the nerve degeneration.

# Cancer Prevention

Apples contain high amounts of fibers within them. When fibers are included in the diet on a regular basis, it helps to fight cancer and also prevent any form of cancer. Apples contain flavonoids which are known to protect against pancreatic cancer. It reduces the risk of the occurrence of a tumor in the pancreas.

Apples contain triterpenoids which are present in the peel, and by consuming the peel we can risk any tumor from occurring or appearing. Of course, the peels need to be washed thoroughly before consuming to get rid of pesticides if any.

Apples also contain an antioxidant called Cyanidins which is helpful in killing the cancer cells, especially in cases of Colon Cancer. Cyanidins protect the DNA from damage.

Recent reports suggest that regular consumption of apples could prevent breast cancer. This is due to the presence of compounds called phenolics.

The antioxidant composition in apples is very effective in lowering the risk of lung cancer. It also reduces the lung cancer and slows down the spread of it, if it occurs. Thus, the various properties of apples like antioxidant activity, anti-inflammatory, and antimutagenic mechanisms, make the apple to be very effective against prevention of cancer and also helps in slowing down the spreading of cancer in case it has already occurred.

# Diabetes Control

Apples contain sugar but in the form of fructose. When apples are consumed as a whole fruit, fructose has very minimal or very little effect on blood sugar levels. Apples also contain fiber which helps to slow down digestion and also slows down the absorption of sugar. Hence sugar enters bloodstream very slowly and there is no rapid rise in the blood sugar levels.

Apples contain polyphenols which are plant compounds and these slow down the digestion of carbohydrates and helps to lower sugar levels. Also, polyphenols stimulate the pancreas to produce Insulin and help cells to take in the sugar. Hence, they reduce the insulin resistance.

Apples score low on the glycemic index which indicates how it affects blood sugar levels. The low glycemic index indicates they cause a very minimal rise in blood sugar levels.

Diabetics can safely eat apples. Eating a whole apple has maximum benefits as most of the nutrients are present in the skin. Apple juice is not so effective as it is devoid of fiber and high on sugar. Moderation is necessary while consuming apples else it could cause a surge in blood sugar levels. One medium sized apple is recommended for diabetics and should be consumed after consulting the doctor.

# Lower Cholesterol Levels

Regular consumption of apples daily for at least six months decreases the “bad cholesterol”, or otherwise known as LDL cholesterol. LDL cholesterol causes the arteries to harden and thicken as plaque builds inside the arteries. This causes a reduction in the blood flow to the heart and this could lead to heart diseases. Thus, apples help in preventing cardiovascular diseases.

Apples are very rich in a soluble fiber called pectin. Pectin makes the stomach feel very full fast and hence it significantly contributes to weight loss. If weight is under control, it contributes to cholesterol lowering.

# Aids in Digestion

When apples are consumed an hour prior to the meal, it encourages proper metabolism in the stomach and intestines and they are effectively able to absorb all the beneficial substances from the meals.

Apples are recommended as a part of the diet for those suffering from Irritable Bowel Syndrome. Symptoms are constipation, diarrhea, and abdominal pain and bloating. Doctors recommend high fiber foods to control these symptoms. Apples come in very handy here.

Fibers and pectin present in Apples help in the normal functioning of the intestines and help in the production of friendly bacteria or the beneficial bacteria which performs many essential functions like hormone metabolism, inflammation control, and detoxification.

The fiber found in apples can help both in constipation as well as in the treatment of diarrhea. It pulls water out of colon to stimulate bowel movement or it has the capacity to absorb excess water from stools to slow down bowels.

# Boosts Immunity

Apples contain a compound called quercetin which helps to boost the immune system. Quercetin is an antioxidant and helps to deal with stress due to immune suppression. Helps to fight invading diseases.

Apples contain soluble fiber, which reduces the inflammation associated with diseases related to obesity and hence strengthens the immune system. The soluble fiber causes an increase in the production of an anti-inflammatory protein.

# Prevention of Hemorrhoids

Hemorrhoids are caused by too much pressure in the pelvic and rectal areas and because of constipation. Hemorrhoids are veins which are swollen and can be very painful. High fiber foods like apples are recommended to tackle this. Apples help in the digestive process. Apples contain both soluble and insoluble fibers. The soft fleshy inside of the apple contains soluble fiber, it binds with water and slows the process of digestion. Insoluble fiber is found in the peels of the apple. It stays as it is and makes the stools soft and adds bulk to stools. It also helps the food to pass thru the digestive tract easily. Regular consumption of apples ensures smooth bowel movements and hence prevention of constipation.

# Vitamin C

Apples contain significant portions of vitamin C, which is a water-soluble vitamin. Vitamin C is very important for the development of collagen in muscles, cartilage, bones and blood vessels. The vitamin C present in the apples helps absorb iron from other foods.

Vitamin C protects the cells and is an antioxidant. It also is very essential for a healthy lining of the digestive tract, breathing passages of the nose, throat, and lungs. It boosts the immune system in the body and resists viral infections.

Vitamin C is also used for the treatment of scurvy but it is important to eat the apple with the peel after it has been washed thoroughly. In postmenopausal women, Vitamin C helps to improve bone mineral density.

# Liver Detox

Vitamin C helps or promotes to produce a compound glutathione, which fights toxins in the liver. A healthy liver indicates strong bones and hence conditions like osteoporosis are prevented.

Fiber present in the apples helps to move toxins through the intestinal tract and prevents toxins from being circulated to the liver. Apples are very rich in pectin which is a soluble fiber and it helps to flush out toxins from the digestive tract. It also helps to remove cholesterol from the blood and thus liver is not overworked.

Apples also contain malic acid which removes carcinogens and other poisons from the blood and thus helps to detoxify the liver.

# Heart Health

Apples help maintain a normal heart rhythm, as it increases potassium intake. Potassium is a mineral which dissolves in cellular fluid and it helps electricity to flow through the body.

Apples contain polyphenols which function as antioxidants. These antioxidants have the capacity to decrease the oxidation of the cell membrane fats. This is very important especially for the cardiovascular system as the oxidation of the fats in the membranes of the cells which line the blood vessels leads to clogging of the arteries and this is a major risk factor.

Apples are high in fiber content. With regular intake of fiber risk of coronary heart diseases drops. Apples are low in calories, an ideal choice for snacking. Being very high in nutrient content, they help to keep calories in balance and weight loss is prevented which in turn keeps the heart healthy.

# Immediate Fuel

Apples contain simple carbohydrates in the form of fructose, also known as fruit sugar. These carbohydrates break down quickly in the gut and provide immediate fuel to the body.

Apple juice contains minerals, like copper, iron, potassium, and manganese. Iron aids in improving the absorption of oxygen which in turn boosts the metabolic rate of the body.

# Prevents Obesity

The various antioxidants present in the apples increases the production of the good or the beneficial bacteria in the gut. These bacteria help in digestion of food and also prevent obesity and disorders associated with obesity.

Also, by consuming fibrous fruits like apples, it makes one feel very full and thus it reduces appetite and prevents overeating. Apples help in boosting the metabolism of the body so that any additional calories consumed after eating does not get absorbed or the body burns the calories very quickly.

The ursolic acid which is present in the apple skin boosts the burning of the calories and brown fat. Hence consuming apples on a regular basis not only prevents obesity it also helps in stimulating weight loss.

# B-complex Vitamins

Apples contain vitamin B-complex which includes vitamin B1, B2, B3, B5, B6, and B9. All these vitamins in apples strengthen the immune system, promotes healthy functioning of the brain, and improves the metabolism and digestion.

Vitamin B1 relieves stress and stimulates the immune system. Also necessary for metabolic reactions for the production of ATP (Adenosine triphosphate), the molecule which stores energy for the body.

Vitamin B2 helps in the synthesis of red blood cells and also eliminates harmful free radicals. It also plays an important part in the conversion of food to energy and stimulates growth hormone.

Vitamin B3 plays an important role in enhancing the function of the digestive system. Also helps to convert food to energy and in the healthy development of skin and nerves.

Vitamin B5 is very essential as it helps in hormone synthesis. Also plays an important role in the digestive process of food in the body.

Vitamin B6 plays an important role in producing neurotransmitters due to which nerve cells are able to send and receive messages. It is also required for the production of hormones like serotonin, which is a mood enhancer and makes one feel very happy. Also required for the production of hormones like melatonin which helps to keep the biological clock of the body in sync with the outside world.

Vitamin B9 is required by the body to produce red blood cells and for the body cells to develop in a healthy way. Very essential particularly for pregnant women.