Apples are without a doubt the most famous fruit on the planet. They are mentioned in numerous religious texts and are known to be popular with all ancient civilizations. However, they didn’t become so popular without a good reason. They are filled with important nutrients, such as vitamins C and K, manganese, magnesium, copper, and potassium. Additionally, they are loaded with antioxidants, compounds responsible for strengthening your immune system. The nutritious density of this fruit is exactly why an apple a day will keep the doctor away.
Top 20 Health Benefits of Apples
Improved Heart Health
Apples are known for decreasing the risk of heart disease since they are rich in soluble fiber, a nutrient responsible for lowering your blood cholesterol levels. On top of that, this fruit also contains compounds known as polyphenols, which offer a number of benefits. A certain polyphenol called epicatechin is able to lower your blood pressure, making your heart healthier.
Apples are rich in two nutrients essential for weight loss – water and fiber. These nutrients are important because they’ll make you feel full for an extended time period. This fruit also contains a compound known as an ursolic acid in its skin, which is able to boost calorie burn.
Reduced Breathing Problems
There is an important antioxidant found in apples, which is called quercetin. It is a compound linked with improved lung function. Apart from apples, quercetin is also found in tomatoes and onions.
There is a special type of fiber called pectin, which is found in apples. Pectin serves as a probiotic, meaning that it feeds your good gut bacteria. During digestion, the fiber you consume won’t get absorbed. It will go to the colon and help promote the growth of good bacteria instead.
Reduced Risk of Cancer
Apples can help you fight off numerous types of cancer. Thanks to their flavonol content, they are able to lower the risk of pancreatic cancer. The triterpenoids found in the apple peel are known for combating cancer cells in your color, breasts, and liver. The fiber in this fruit will also help reduce the risk of colorectal cancer.
Improved Bone Health
Fruits are generally known for improving bone density. Thanks to the anti-inflammatory and antioxidant compounds found in apples, your bones will become much stronger. By eating more apples, you’ll lose a lot less calcium from your body, which is a mineral essential for proper bone health.
Apples are linked to preserving acetylcholine, a neurotransmitter that declines as you age. Low levels of this neurotransmitter can lead to Alzheimer’s disease. Eating apples can also minimize mental decline and improve your memory. One of the main reasons why apples will improve your brain health is because they contain a mineral known as boron. This mineral is responsible for affecting the nervous electrical activity in your brain in a positive way.
Decreased Risk of Diabetes
Eating just a few apples a week can significantly reduce your risk of suffering from type 2 diabetes. Diabetes is caused because the beta cells in your pancreas get damaged. However, thanks to the high polyphenol content in apples, you’ll be able to efficiently protect your beta cells.
Detoxify Your Liver
Nowadays, so-called “detox” diets are becoming extremely popular, even though they might not always be a healthy option. A much better way to detoxify your body is to consume more fresh fruit and vegetables. By eating foods like apples, you will be eliminating harmful toxins from of your body.
By eating apples regularly, you will strengthen your immune system. This fruit contains a lot of antioxidants, which are compounds known for guarding your body against a number of diseases. Another reason why apples will boost your immunity is because they contain a lot of soluble fiber, a nutrient that possesses anti-inflammatory properties.
Thanks to the fact that apples are rich in phytochemicals and polyphenols, this fruit may lower your risks of suffering from asthma attacks. These compounds are able to relieve inflamed airways, which will make it easier for you to deal with your asthma.
Apples will not only improve your eyesight, but they will also help treat night blindness. The main reason why apples will protect your eyes is because they are rich in antioxidant phytonutrients and flavonoid compounds. These compounds will protect you from the negative effect free radicals can cause on your eyes. Apples are also responsible for helping in the prevention of conditions like glaucoma, cataracts, and macular degeneration.
Hemorrhoids are described as swollen veins in the anal canal. They aren’t life threatening but can make you experience pain and discomfort. They are formed due to excess pressure in the rectal and pelvic areas. By consuming foods high in fiber, you’ll stop straining too much when going to the bathroom, which will help alleviate these swollen veins.
Reduced Risk of Gallstones
Gallstones are usually formed due to high cholesterol levels. Thankfully, apples are known for lowering your cholesterol, thus reducing the risk of gallstones forming.
Lower Risk of Parkinson’s Disease
Consuming foods that are rich in fiber is a great way to lower your risk of suffering from Parkinson’s disease. Additionally, foods high in antioxidants are able to protect your brain from harmful free radicals that can attack your nerve cells.
Fight Off Colds
Although they probably won’t protect you from colds as much as oranges, apples do contain a large amount of vitamin C, a nutrient known for strengthening your immune system and helping you fight off colds.
Increased Iron Absorption
Iron is one of the nutrients that are essential for proper health. This mineral is important because it is a component of hemoglobin, a substance tasked with carrying oxygen from your lungs and transporting it throughout your whole body. Despite being essential to your health, many people don’t consume enough iron. However, sometimes the amount of iron you consume isn’t the problem, but rather the amount that gets absorbed. By consuming foods that are rich in vitamin C, your body will absorb iron from other foods much easily.
Consuming apples will stimulate the production of saliva in your mouth. This will lower the presence of bacteria and reduce tooth decay.
Improved Skin Health
Due to the presence of antioxidants in apples, they will improve the condition of your skin.
A Treatment for Migraines
Apples contain a good portion of your daily dose of magnesium, which is a mineral known for relaxing your muscles. If you’re suffering from headaches, migraines, and muscle tension, then you need to make sure you consume the right amount of magnesium on a daily basis.
10 Fun Facts about Apples
- The largest apple ever found weighed three pounds.
- Proposing in ancient Greece involved apples. In order to propose to a woman, a man would toss her an apple. By catching it, she would basically be saying yes to the proposal.
- The famous proverb “An apple a day keeps the doctor away” used to be different when it was first thought of. The original proverb was: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”
- Apple trees are able to live to be up to 100 years old.
- There are over 7,500 varieties of apples grown around the globe.
- According to archeologists, humans have been enjoying apples since at least 6500 B.C.
- It is believed that apples were the favorite fruit of both the ancient Romans and Greeks.
- When refrigerated, apples ripen 6 to 10 times slower than at room temperature.
- It takes roughly 36 apples to make a gallon of apple cider.
- The apple represents the state fruit of New York, West Virginia, Minnesota, Washington, Vermont, and Illinois.
Tips to Add More Apples into Your Diet
- Add in diced apples, some nuts, and cinnamon into your yogurt and you’ll have a delicious and healthy snack.
- If you aren’t that fond of yogurt, you can simply sprinkle some cinnamon on top of diced apples for a simple dessert.
- In case you want to increase your energy levels, cut an apple into slices and spread some peanut butter over them.
- Roasted apples go well with a lot of entrees, plus they’re incredibly easy to prepare. You simply need to coat thick slices of apples with olive oil and sprinkle some salt and pepper on top of them before roasting them.
- The next time you’re serving cheese and crackers, don’t forget to add some apple slices into the mix.
- Diced apples go well in almost any salad.
- Start making your own homemade applesauce and add in the apple skins for additional nutritional value. You can also add raisins or cranberries into the mix for improved flavor.
- You can make apple chips! Simply cut apples into very thin slices, sprinkle some cinnamon on top of them and put them in the oven.
- By encouraging your kids to bob for apples, you will likely make them eat more fruit. Kids love this fun activity.
- Sometimes you don’t need to combine apples with anything. Just remember that they are very convenient. You can carry an apple with you no matter where you go, which means that you’ll always have a snack that you can enjoy.
- There are countless different varieties of apples, so why not set up an apple tasting bar that the whole family can enjoy.
Dangers and Side Effects of Eating too Many Apples
Eating too many apples won’t cause a lot of side effects, but they will cause enough for you to notice a difference in your appearance. First of all, when eaten in excess, apples can contribute to significant weight gain, since they are mostly made up of sugars and aren’t low in calories. Despite one a day being good for weight loss, eating several daily can do more harm than good when it comes to your weight.
Secondly, apples are very acidic fruits, which means that they can damage your tooth enamel. Nevertheless, there is a way to reduce the risk of damaging your teeth. Namely, when you eat an apple slowly, acids are more likely to damage your tooth enamel. If you eat it quickly, you’ll probably be fine. Furthermore, rinsing your mouth with water after you’ve finished eating an apple is a great way to wash away all the acids and sugars. However, it’s important to note that this health risk only applies to people who consume an excessive amount of this fruit. An apple a day won’t actually hurt your tooth enamel.
Apples have been a favorite food for many generations. It is believed that people enjoyed this fruit from 6500 B.C., and that it was adored by both ancient Greeks and Romans. Perhaps the reason why apples have always been such a popular food is not only because of their delicious taste, but because of the numerous health benefits that they provide – from improving your heart health and keeping you safe from numerous types of cancer to aiding in digestion and weight loss.