Apple is one of the most popular fruit found all over the world. Apple belongs to the rose family (Malus Pumila).
Apples contain enormous amount of important antioxidants, which combat free radicals. Apples also is a rich sources of flavanoids, and are high in fiber and vitamin C, and they are also low in calories, have only a trace of sodium, and no fat or cholesterol.
Phytonutrients and antioxidants found in apples may help prevent the risk of developing heart disease, cancer, hypertension and diabetes.
“An apple a day keeps the doctor away” is an old proverb that shows the high esteem that apple is held among other fruits. Researchers at the Florida state university called apple a “miracle fruit”.
Apple has Cardiovascular Benefit
The cardiovascular benefits of apple are well associated with its two most important nutrients, the fiber content in apple and the polyphenols that are highly concentrated in the apple skin.
The LDL (bad cholesterol) is reduced by the regular consumption of apple, at least one apple per day or five per week according to study is enough for you to get most of the benefits of apples.
Research has shown that the quercetin found in apples provides your cardiovascular system with anti-inflammatory benefits, the result of the research which traced food consumption among 9,200 persons for 28 years indicates that those who ate apples had a lower risk of stroke. The researchers attributed this to a certain antioxidant, quercetin found in apples.
In addition the antioxidant composition of apples protect you from possible oxidation of fat (lipid peroxidation). Lipid peroxidation, is a crucial step in the pathogenesis of several disease states in adult and infant patients.
Lipid peroxidation is a process generated naturally in small amounts in the body, mainly by the effect of several reactive oxygen species (hydroxyl radical, hydrogen peroxide etc.). Reducing lipid peroxidation is a major factor in lowering risk of several chronic heart diseases.
Apple could lower the risk of cancer
Researchers have appreciated the enormous benefits found that apple stand out among other fruits for it active agent in lowering the risk of cancer, especially the lung cancer. The antioxidant and anti-inflammatory components found in apple have been shown to help lower the risk of lung cancer.
The American institutes for cancer research recommends eating lots of fruits and vegetables, including apples.
A study in Hawaii found that people who eat apples regularly at leats minimum of five a week or one per day, whites grape fruites and onions cut their of risk suffering lung cancer by half.
Apple could reduce the risk of Asthma
The anti-asthma benefits of apples like lung cancer is largely link to the active anti-oxidants and anti-inflammatory content. In a study by UK researchers published in the American Journal of Respiratory Critical Care Medicine, reported that adults who ate at least two to five apples a week reduced their asthma risk by three times (up to a third). In another study it is reported that pregnant women who eat apples during pregnancy may be able to keep their children away from asthma.
Also children who drink apple juice daily have a tendency of reducing their wheezing and coughing by 50%.
It is said that apple and apple juice are more active as anti-asthma than any other fruit/food. A 120g apple contains about seven times of about the anti-oxidant found in banana.
It is confirmed that the apple anti-oxidant is contained more in the apple peel, so eating apple with it peel to enjoy the maximum benefit is good for your health.
Apple can Regulate Blood Sugar
Apple has an average of 38 to 40 rating on the glycemic index. The glycemic index is a scale from 1 to 100 that measure a food effects on blood sugar levels. Apples could therefore be said to be one of the lower glycemic fruits one can rely on.
Apple contains 24g of carbohydrates,18g of sugar and 4g of dietary fibers. The antioxidants in apple help prevent some chemical reaction in the body by boosting the immune system. when the body is infected, the blood sugar can be increased, apple antioxidant decrease the level of infection therefore reduce the risk of blood sugar spike.
The effectiveness of apple antioxidants are:
- Apple antioxidant like quercetin slows down carb digestion, helping to regulate blood sugar.
- Apple polyphenols an anti-oxidant reduce glucose absorption from the digestive tract therefore reducing the sugar load on your blood stream.
- Apple anti-oxidant like the polyphenols stimulate the pancrease by lowering insulin secretion.
IMPORTANT NOTE ABOUT APPLE
- Eat apples with skin to get the nutrients; many of the nutrients are in the skin or just under the skin, mostly the vitamin C and vitamin A are in the skin
- The best apples to be bought are organic apple, they contain less pesticide. Non organic apples have been found to be the most heavily pesticide-contaminated produce products according to The Environmental Working Group. So it advisable to wash your apple thoroughly before consuming them.
- Avoid the consumption of much of apples juice. The juice does not have the same benefits as the whole fruit, since it’s higher in sugar and missing the fiber, and the processes of juicing apple reduce the phytonutrient concentrations originally found in the whole fruit.
- Avoid eating too much of apple in a day, at least one apple a day is enough to get the maximum health benefits. Eating too much apples at a time could be damaging to your teeth enamel. A study published in 2011 in the Journal of Dentistry found that eating apples might be up to four times more damaging to teeth than carbonated drinks. According to Professor David Bartlett, head of prosthodontics at the Dental Institute at King’s College in London, “An apple a day is good, but taking all day to eat the apple can damage teeth.” Dentist recommend rinsing the mouth with water after eating to help wash away the acid and sugars