Apples: Incredible Benefits, nutrition, and tips

"An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? What health benefits are associated with eating apples? Let’s talk about it today,

As one of the most cultivated and consumed fruits in the world, apples are continuously being honored as a "miracle food". And, here is why,

Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease in adults.

Improving neurological health

A 2010 study published in the Sage Journal, found that quercetin (one of the antioxidants found abundantly in apples) was one of two compounds that helped to reduce cellular the death that is caused by oxidation and inflammation of neurons.

Another study presented at the same conference and published in the Journal of Alzheimer's Disease suggested that apple juice consumption may increase production in the brain of the essential neurotransmitter acetylcholine, resulting in improved memory among mice who have Alzheimer's-like symptoms. 

Reducing your risk of stroke

A study involving more than nine thousand men and women showed that those who ate the most apples over a 28-year period had the lowest risk for stroke.

The researchers concluded that the intake of apples is related to a decreased risk of thrombotic stroke.

Lowering levels of bad cholesterol

Researches have proven that older women who ate apples every day had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months.

Reducing your risk of diabetes

Apples could also help lower your risk of diabetes. A study in Florida University involving 187,382 people found that people who ate three servings per week of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not.

Warding off breast cancer

There is growing evidence suggesting that an apple a day may help prevent breast cancer, according to a series of studies conducted by prominent Cornell Researcher Rui Hai Liu.

Liu said her research "the growing evidence that increased consumption of fruits and vegetables, including apples, would provide consumers with more phenolic, which are proving to have important health benefits. I would encourage consumers to eat more and a wide variety of fruits and vegetables daily."

Obesity

In a study published in the journal Food Chemistry in 2016, a team of researchers analyzed how the bioactive compounds of seven different varieties of apples - Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious - affected the good gut bacteria of diet-induced obese mice.

The researchers found that, compared with all other apple varieties, Granny Smiths appeared to have the most beneficial effect on good gut bacteria. They suggest that their findings may lead to strategies that prevent obesity and its associated disorders.

How did you find this article, let me know in the comments section below. Happy Reading!