Apple is one among the most popular, delicious and nutritious fruits. Therefore, a saying based on its nutritional and healthy benefits is very famous An apple a day keeps the doctor away means that if an apple is eaten daily, a doctor will not be needed. A raw apple is green in color and sour in taste which, when ripens, becomes red and sweet. The apple tree is about 3 to 7 meters tall and the bark is brown in color. Its flowers range in color from pink to white or red. It is fleshy and almost spherical. Apples contain a high amount of useful antioxidants, flavonoids, and fiber. Polyphenols are also found in abundance in apples which is present in both apple pulp and peel. These act as antioxidants in the body. In scientific language, apples are called Malus domestica.
Nutrients in Apple
Apples contain a lot of quercetin which helps improve mental health. Apple is considered an anti-aging fruit as it makes the skin beautiful, soft and shiny. Apples contain abundant anthocyanin and tannin. Plenty of vitamins, fiber and other nutrients are also present in this fruit which have rich medicinal properties. Eating apples reduces cholesterol and keeps the heart healthy. It also gives strength to the teeth. Apple is also beneficial for preventing cancer and controlling diabetes.
Benefits of Apple
Apple helps in keeping the heart healthy-
Apple is very beneficial in keeping the heart healthy. A wide variety of phytonutrients are found in it which protect the cardiovascular system. It stops the damage caused by oxidation on the heart and stops heart diseases before they mutate. They reduce the amount of cholesterol in the body and also keep the amount of sugar under control. In this form, apples are also very helpful in maintaining regular flow of blood.
Apple makes bones strong-
Calcium is one of those major nutrients which makes bones and teeth strong. Since apples are considered a good source of calcium, therefore, the calcium present in it helps prevent diseases like osteoporosis and rheumatoid arthritis. It also contains antioxidants which strengthen the bones. The flavonoid phlorizin, found in apple skin, also helps prevent menopause-associated bone problems. Apart from this, the consumption of apples also prevents inflammation and production of free radicals in the body.
Apple is beneficial for strong and white teeth-
Apple is a good source of water and fiber which does the internal cleansing of the body. It contains malic acid which increases the production of saliva due to which the bacteria of the mouth are removed. Apples are very beneficial in removing yellowness of teeth and keeping them healthy. Chewing an apple and eating it can turn teeth, white. Apples have good amounts of vitamins and minerals which help in keeping the teeth healthy. At the same time, the fiber present in apples also improves the health of the gums.
Apple helps prevent asthma-
Apples contain flavonoids and phenolic acid which reduces inflammation in the lungs and makes the immune system healthy. Apart from this, apples also help the asthma patient to breathe freely.
Apple is beneficial for brain health-
Apple juice is also effective for mental diseases that increase with age. According to research, it has been found that apple juice works to increase oxygen in the brain and reduce mental weakness. Apple is also considered very beneficial in Alzheimer’s disease. Apart from this, apples also contain quercetin which works to speed up the brain and make its cells healthy.
Apple is beneficial for healthy cholesterol-
The pectin found in apples helps in maintaining healthy cholesterol by controlling the production of insulin. Pectin fibers and other components such as antioxidant polyphenols are known to be effective at reducing bad (LDL) cholesterol levels because it prevents the arteries from hardening. At the same time, it also reduces the risk of damage to the heart muscle and blood vessels. The soluble fiber present in apples helps in lowering the cholesterol levels in the body which reduces the risk of heart disease.
Apple is effective in preventing cancer-
Apple is a rich source of antioxidants and phytochemicals which helps to prevent cancerous cells from occupying the body and the growth of tumors. Apple is particularly beneficial in preventing stomach, breast, liver and lung cancer. According to the US Institute of Cancer, eating an apple daily can prevent the risk of breast cancer by up to 23%. It reduces the risk of cancer due to its antioxidant and inflammation reducing properties.
Apple is the cure for risks associated with diabetes-
Apple not only keeps the amount of sugar in the blood under control but also reduces the possibility of increasing sugar. Apple affects the digestion process and carbohydrate absorption. It improves blood flow and also increases insulin production.
Apple is beneficial in weight loss-
Apples are low in calories but are a rich source of fiber. Since there is no fat in apples, therefore, people who are overweight must take it. Being rich in fiber, it makes the stomach feel full and reduces the habit of overeating. Thus, it also helps in reducing weight.
Uses of Apple
● Apples are eaten either directly or cut into pieces. People also sprinkle black salt on it for taste.
● Apples are eaten as a fruit salad along with other fruits.
● Apple juice is also taken out and drunk.
● Smoothies of apple are also consumed.
● Apples are also used in making Apple Pie, Cake, Fruit Custard, Donut and Apple French Toast.
Side effects of Apple
Some people may also be allergic to some fruit pollen which in medical parlance is called pollen allergy. Many people get this allergy due to excessive consumption of apples. It can include symptoms like-
● Swollen lips
● Tongue swelling
● Sore throat
● Hay fever (A type of allergy in which the eyes and nose become watery followed by itching)