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13 incredible benefits of apples

The health benefits of apples include preventing heart, stomach, and liver diseases, gallstones, constipation, anemia, and diabetes. They also lower your risk of developing rheumatism, eye diseases, various types of cancer, gout, Alzheimer’s and Parkinson’s. Apples help to reduce weakness, relieve dysentery and promote digestion. After all, they also help with tooth and skin care.

What are apples?

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Apples (Malus domestica [1]) are pome fruit from the Rosaceae family. Apples are one of the most popular and delicious fruits in the world. There’s nothing better than biting into a bright, red, sweet, juicy apple to quench your thirst and satisfy your sweet tooth while promoting your health. There are more than 7,500 varieties of these delicious fruits and they come in a variety of colors, namely red, yellow and green.

The skin of the apples is thin but strong and the inner flesh is thick and juicy and it becomes softer when it ripens. The inner core holds the seeds that are dangerous to health. The nutrients are found in the meat and skin, which are a rich source of anthocyanins and tannins. It is true when they say: “One apple a day keeps the doctor away!

In 2010 the entire genome [2] of the apple was deciphered, which has led to an increase in research and understanding, why apples are so beneficial for our health and which specific components are responsible for the buoyancy! Let’s take a look at some of these essential ingredients of one of the most popular and healthiest fruits in the world! For more info Wikipedia Apple

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Apple nutrition

Apples are free of fat, sodium and cholesterol. Antioxidants, high fiber, vitamin C, and a few vitamin bare are responsible for the long list of health benefits attributed to apples. They are high-energy and water-rich fruits that help you feel full. They are rightly called the “powerhouse of nutrition”.

The other important nutrients in the apple are vitamin K, potassium, copper, manganese and magnesium. Apples are very good sources of fiber and a single serving covers 12% of your daily fiber requirements. They [3] are also packed with phytonutrients and flavonoids such as quercetin, epicatechin, phloridzin and other polyphenolic compounds.

Health benefits of apples

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Help with digestion

Apples that are high in fiber help with digestion. Regular consumption of apples ensures smooth bowel movements and prevents constipation, diarrhea, irritable bowel syndrome (IBS) and other stomach complaints. Dietary fiber also stimulates the release of gastric and digestive juices to ensure efficient absorption of nutrients while scraping excess cholesterol from your veins and arteries to ensure good heart health and reduce the likelihood of atherosclerosis.

Prevent cancer

Apples have shown moderate improvement in the treatment of various types of cancer, particularly breast and colon cancer. However, the most significant discoveries have been made regarding lung cancer. Apples show a clear and undeniable ability to reduce lung cancer and slow its spread as it develops. Hypotheses usually speak about the high content of phytonutrients, including kaempferol and quercetin, but the exact mechanism for apple’s effect on cancer is not yet known.

Prebiotic effects

Apples contain pectin, a type of fiber that acts like a probiotic. It specifically helps to improve the functionality of the bacteria living in our large intestine [7]. Apples stimulate the metabolism in the digestive tract and promote good bacteria in the intestine. This prebiotic effect improves health by maximizing nutrient uptake and eliminating harmful bacteria and toxins.

Reduce strokes

Studies [8] have shown that taking apples regularly reduces the risk of thrombotic strokes in men and women.

Treat anemia

Apples are useful in treating anemia because they are a rich source of iron. By increasing the number of red blood cells in the body, apples not only prevent anemia, but also ensure good oxygenation of the vital organ systems. This leads to improved blood circulation and function of the organ systems.

Strengthen the immune system

Apples, which are rich in vitamin C, antioxidants and proteins, can play an important role in preventing weakness, strengthening immunity and improving muscle tone. If you want to gain weight, apples should be part of your daily diet. They also help detoxify the body and improve overall health.

Control of diabetes

Blood sugar control is essential for people suffering from diabetes [10] and the polyphenols in apples have been directly linked to the reduction in the body’s intake of carbohydrates. This in turn reduces the fluctuations in blood sugar levels that occur in the bloodstream, an important factor in keeping diabetes at bay. The polyphenols also lower glucose uptake in our digestive tract and stimulate the release of insulin from our pancreas, which is also necessary to keep blood sugar levels at bay. Finally, the polyphenols [11] stimulate the insulin receptors on the cells of our body, which speeds up the removal of sugar from our bloodstream and brings it to our cells for metabolism and proper organ function.

dental care

Eating apple helps clean teeth and gums. When you eat apples, the fiber in them cleans your teeth, while the antibacterial properties [12] of this fruit prevent bacteria and viruses from infecting the body. Apples also stimulate the secretion of saliva (an alkaline compound), which reduces the ability of the bacteria to multiply and grow in the mouth.

Prevent Alzheimer’s

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The antioxidant effects of all phytonutrients in apples certainly help reduce Alzheimer’s disease, since brain degeneration that leads to Alzheimer’s is linked to free radical activity. In Parkinson’s disease, apples stop the gradual breakdown of dopamine-producing nerve cells, which can be one of the causes of the disease.

Promote brain health

Apples increase the amount of acetylcholine in the brain, which is associated with improving concentration, problem solving, and memory.

Treat asthma

Apples have shown tremendous anti-inflammatory behavior and stand out from other natural treatments for asthma. Quercetin, a flavonoid contained in the apple peel, helps to reduce inflammation and strengthen the immune system.

Prevent heart disease

Apples help lower the risk of heart attack and various other heart diseases. The antioxidant property of apples reduces the oxidation of fats called lipid peroxidation. It also neutralizes various fats in blood vessels that can exert dangerous pressure. The flavonoid quercetin reduces inflammation in our blood vessels. The polyphenolepicatechin also lowers blood pressure in the body.

Lower cholesterol

The soluble fiber contained in apples helps to lower the cholesterol level in the body [16], which makes it a strong defense mechanism against cardiovascular diseases. Daily apple consumption results in a 23% drop in LDL cholesterol and a 4% increase in HDL cholesterol in just six months.

Improve bone health

Compounds such as kaempferol, quercetin and myricetin, which are present in the apple, have been linked to the reduction of inflammatory conditions [17] such as arthritis and gout. For example, people suffering from rheumatism find apples very useful because they support the healing process.

Improve vision

Apples help prevent diseases such as macular degeneration, cataracts and glaucoma. They also make the eyes stronger and improve eyesight, and help treat night blindness. Apples are rich in flavonoids and antioxidant phytonutrients that reduce the effects of free radicals on the eyes and prevent various problems.

Weight loss

The water and fiber in apples make us feel and increase satiety, which reduces appetite and overeating. Apples actually speed up metabolism, so the extra calories consumed after eating an apple are not registered in our body. That means they are burned faster or not absorbed by the body at all. This can be good news for millions of people struggling with obesity.

Skin care

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The powerful antioxidants in apples counteract the harmful effects of free radicals, which are directly related to premature aging, wrinkles, age spots and other age-related diseases.

Apples also increase blood circulation, which makes the skin appear young and firm. They stimulate the replacement of old cells, the repair of the damaged ones and the prevention of acne. Pastes made from apple and honey or apple and milk increase the shine and luminosity of the skin when applied topically.

Protect from NSAIDs

Catechin and chlorogenic acid in apples help protect the gastric mucosa from injuries from nonsteroidal anti-inflammatory drugs (NSAIDs). These are a class of pain relievers that can injure the stomach cells.

Prevent gallstones

The rich source of pectin in apples helps control excess cholesterol in the body, the solidification of which leads to gallstones.

Rich source of vitamin C.

A large apple provides about 11% (for men) and 14% (for women) of the recommended daily intake of vitamin C. This important vitamin helps to increase immunity to infections and diseases. The ascorbic acid reserves contained in the apple help with collagen formation, which brings a number of advantages to the skin.

Treat hemorrhoids

The abundant fiber in the apples helps prevent constipation and excessive pressure during excretion. This is how they help to alleviate hemorrhoids.

Detoxification of the liver

The vitamins, minerals and fiber in apples help flush all toxins out of the liver.

Hair care

Applying apple juice to the scalp prevents dandruff. Washing her hair and finally rinsing it off with apple juice gives her a healthy, shiny look. It also works as a good conditioner.

Use of apples

Apple can be used in different ways for different purposes:

  • Eat it: Apples can be eaten raw from the tree or in various dishes such as fruit salads and pudding. These fruits can be baked, chopped, mashed, frozen or even dried into chips as a healthy, sweet snack.
  • Drink it: Apple juice is also a worldwide drink and is included in many desserts.

– Apply it: the oil obtained from its seeds is also useful and has many uses, especially in the cosmetics industry. The benefits of apple kernel oil are reducing acne, reducing wrinkles and moisturizing the skin.

How do I buy and store apples?

Here are a few tips for choosing and storing apples:

  • When you buy apples, make sure they are firm.
  • Don’t buy those that have wrinkles because they have lost most of their health benefits and nutritional values.
  • Do not choose those that are unusually soft or bruised.
  • Do not store apples that are overripe or start to rot with those that are firm.
  • Note: Ripe apples metabolize their food resources by releasing a compound called ethylene gas. This ethylene gas can stimulate the rapid ripening and rotting of other apples. So make sure you remove them from the bag of apples you buy.

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Apple side effects

There are a few side effects to eating apples. You should pay attention to the following:

  1. Poisoning: Apple seeds contain cyanide, which is toxic. Excessive intake can be fatal. They should not be taken orally, but can be used for topical applications.
  2. Pregnancy and breastfeeding: Expecting and breastfeeding mothers should avoid taking apple tea as it can harm both the growing fetus and the infant.
  3. Allergy: Apple can cause allergic reactions in some people.
  4. Medications: Apple can interfere with certain medications. In such cases, talk to your doctor before adding apples to your diet.