The famous saying “An Apple a Day, keeps the Doctor Away!” clearly shows that there are countless benefits of an apple. The apple is the most widely cultivated fruit by the humans. It is of Malus domestica species belonging to the rose family, Rosaceae. It grows on delicious small trees mostly in Asia, North America and Europe. Apple tree was first originated in Central Asia. There are around 7,500 known cultivars of this fruit having varying uses and tastes. Apples are used in fresh eating, cider production and eating. Trees on which apples grow are more prone to pest problems and that is why more techniques are applied for pest control with the help of non organic and organic means. China is the world’s largest producer of apples. Availability of numerous minerals and vitamins in apples makes it the healthiest fruit which is consumed by humans. Though there are just innumerable benefits that apples posses but this article consists of the top ten among them that eating an apple can provide us. If possible, everyone should eat at least one apple a day if he or she wants to stay fit and healthy.
10. PREVENT CATARACTS
Cataract which leads to decrease in vision is one of the most common diseases which ultimately cause blindness. It can be caused by many factors such as age, trauma, ultraviolet light, genetics, skin diseases, usage of drugs and medication. Apples which are considered to be a rich source of antioxidants helps to prevents cataracts as the Vitamins A, C and E present in it protects us from the risks that may lead to cataract. Studies have proved that people who take a diet having apples are ten to fifteen percent less likely to acquire cataracts.
9. HELPS TO CONTROL WEIGHT
It is very essential to control weight as obesity itself is the root cause of many other diseases such as heart problems, strokes, type 2 diabetes, high blood pressure and many more other fatal health issues. Intake of the diet which is rich in fibers and lesser in calories is the easiest way to keep the weight under control. Apples being one of the richest source of fibers thus helps to manage weight to a great level. Apple Cider vinegar and peel of the apple are considered to be more effective when it comes to controlling weight, as compared to any other fruit.
8. PROVIDES HEALTHIER HEART
Apple is considered to be the king, especially when we are talking about fighting heart diseases. Apples contain pectin which is an antioxidant compound, that when interact with other phytonutrients that are available in apples, delivers tremendous cardiovascular benefits. It helps to lower bad cholesterol, combat oxidative stress, prevent the cholesterol present in the system from solidifying and leading to blockage in the artery walls which can reduce the blood flow to the heart. It thence helps to provide overall vascular health thereby providing us with a healthier heart. All varieties of apples are considered heart protective but the red apples possess the most anti – inflammatory and anti – oxidant power.
7. LOWERS CHOLESTEROL
High cholesterol levels are considered to be very dangerous as it may lead to many other health problems that can even risk our lives as when bad cholesterol reacts with free radicals to become oxidized LDL, it can lead to tissue damage and inflammation. High soluble fiber which is found in apples helps to reduce cholesterol level to a great extent. When this fiber binds with fats, it lowers the blood levels of oxidized low density lipoprotein which can also be referred to as bad cholesterol. Apples also contain polyphenols which is an antioxidant that reduces the bad cholesterol in blood by forty percent.
6. REDUCE THE RISK OF DIABETES
There are three types of diabetes but the Type 2 diabetes is the most common one affecting people. Though there are many factors leading to diabetes but it is mostly caused due to physical inactivity, high blood pressure, overweight and high cholesterol. Apples, as we know are loaded with many soluble fibers which therefore help to numb the effect of blood sugar swings occurring in our system thereby reducing the risk of diabetes. Research have proved that a person who eats one apple per day is twenty eight percent less vulnerable to Type 2 diabetes as compared to the one who does not include apple in his or her diet.
5. CURB CANCERS
Apples have high content of flavonol which as stated by the American Association for Cancer Research could help to reduce the risk of developing cancer, especially pancreatic cancer and that too by up to twenty three percent. Also, the presence of triterpenoids, available in the peel of the apples if found to be very beneficial for curbing liver cancer, colon cancer and breast cancer. According to various studies conducted, it is stated that triterpenoids possess powerful anti growth activities to fight cancer cells. Also, the extracts from apples have the ability to reduce the size and number of tumors. Nutrients and fibers present in apples in high amounts are also very potent in fighting against colorectal cancer which is one of the most common cancer affecting women these days.
4. PROVIDES HEALTHIER TEETH
For eating an apple raw, it has to be chewed which thereby stimulates the formation of saliva in our mouth. This saliva that is produced helps to reduce tooth decay by reducing the levels of bacteria in our mouth. Eating an apple after meal is also considered as the most preferable and easiest way to get rid of yellow teeth as the astringent quality and mildly acidic nature of apples combined with fiber rich and rough flesh makes them ideal for brightening and cleansing teeth. Though apples provide us with healthier and whiter teeth but it does not mean that they can replace the toothbrush and one must brush twice a day for the best results.
3. AVOID ALZHEIMER’S
Oxidative stress which is a tissue damaging process is the main cause of Alzheimer’s disease and other neurodegenerative disorders. Antioxidants found in apples protect the brain cells against this oxidative stress thence reducing the vulnerability of developing Alzheimer’s. Fresh apples and apple juice is considered as the best choice for avoiding Alzheimer’s disease as they have the highest levels of quercetin, a type of anti oxidant, which helps to slow age related mental problems. Drinking a glass of apple juice thrice a week or eating the peel of the apple has proven to be very beneficial for reducing the risk of developing Alzheimer’s.
2. BENEFICIAL FOR IMMUNE SYSTEM
Quercetin available in red apples helps to fortify and boost up the immune system, especially when we are stressed out. Boosting of immune system thus increases the chances of fighting off infections more effectively thereby increasing our quality of life and keeping us less susceptible to diseases. Antioxidants present in apples thus guards us against microorganisms and germs that invade our body by attacking them and hence help to keep us healthy.
1. DETOXICATE LIVER
Whether it is from food or drinks, we are constantly taking in toxins and our liver is in charge of clearing away these toxins out of our body. Fad Detox diets that includes various pills, teas, oils and juices that are used for detoxifying effects do more harm to our body rather than helping our body getting rid of toxins. Apples on the other hand, provides the best and the easiest way to detoxify the liver and thus prevent the toxins from damaging the cells and destroying the tissues. Availability of pectin in apples helps to bind onto heavy metals, excessive cholesterol and other toxins present in the body, during digestion in the intestine. This binding carried on by pectin reduces the workload of the liver. Eating apples thus detoxifies the liver and helps to prevent headaches, bloatedness, allergies, indigestion, skin problems, aches and insomnia which are caused by the toxins present in the liver.