Apples are loaded with vitamins, nutrients, and fiber that are important in maintaining good health. This delicious fruit comes in many flavors and colors. Throughout the world, there are more than 7,500 different varieties of apples. They can be used in many different ways including eating them raw, juicing them, and baking them.
Apples can be an important part of a healthy weight loss program. They are low in calories, with a medium-sized apple containing only about 70 to 80 calories. The fiber in apples makes the body feel fuller, helping to suppress the appetite. Because they are low on the glycemic index, apples help regulate blood sugar and reduce sugar cravings.
The rich antioxidants in apples prevent damage to cells and tissues in the body. The skins contain flavonoids, which enhance the immune system and help remove bacteria and viruses from the body. Quercetin, a powerful flavonoid in apples, acts as an antihistamine helping to control asthma and allergies. It also relieves symptoms of gout and arthritis, reduces cancer risks, reduces the risk of sun damage, and helps prevent cardiovascular disease. A study at Cornell University found that quercetin may help protect against Alzheimer’s disease. Another flavonoid present in apples, phloridzin, may increase bone density and protect post-menopausal women from osteoporosis.
Pectin, a soluble fiber, is another important component of apples. Pectin helps prevent colon cancer by increasing bowel elimination and increasing acidity in the large intestine. By binding to toxins, cholesterol, and heavy metals, it can carry these unhealthy wastes out of the body. Pectin in apples lowers bad cholesterol levels (LDL) by as much as 16 percent for those individuals eating two apples per day. Pectin also alleviates diarrhea, which can lead to dehydration.
Eating an apple after a meal can help clean your teeth. Tannis, a substance present in the juice of apples, kills bacteria in the mouth helping to prevent tooth decay. Tannis also reduces heart disease, helps prevent urinary tract infections, and may help in the prevention of gum disease.
Apples could be considered a miracle fruit. They help control weight, prevent cancer, ward off neurodegenerative diseases, lower cholesterol levels, and offer a host of other health benefits. To get all the nutritional benefits that apples offer, individuals should eat one or two apples daily. With so many varieties and different ways to use them, your daily serving of apples should never become boring.