In 2013, a general census was conducted and found people who substituted 3 servings per week of fruit juice with the same amount of whole fruit, including apples, had a 7% lower risk of developing type 2 diabetes than those who did not eat fruit at all.
Apples are vital to a healthy life, and should be incorporated into your everyday dietary plan. They’re full of anitoxidants, we need antioxidants, we should always say “yes” to antioxidants… but, why?
What are these mystical compounds, and why’s everyone always making such a big deal out of them? “Antioxidants are compounds found in food that stop or delay damage to the cells,” Lauri Wright, Ph.D., R.D., L.D. , assistant professor of nutrition at the University of South Florida, tells SELF.
They are naturally found in many foods, especially plants. They help ward off cell damage by “cleaning up” or removing waste products in our cells, called free radicals, before they can do harm. Antioxidants are released from the foods we eat through digestion and enter the bloodstream and into cells to combaat free radicals.
The sections below look at previous research into apples’ potential health benefits, and provide a plethora of insight that may help you incorporate an apple a day into your overall diet.
Vitamins Are Packed In Apples
Apples are full vitamins needed to build a healthy immune system and give us our required daily nutrients. They’re very delicious, and the thought of them conjure up fuzzy feelings associated with fall and warm apple pie.
Apples contain high amounts of important nutrients like vitamin C and iron. They can also help your body regulate blood sugar, lower bad cholesterol, strengthen the bones and protect brain cells from free radical damage. Most of the nutrients in apples are concentrated in the skin. Unfortunately, this popular fruit is highly contaminated with pesticides, including some that the FDA warns against overexposure too, like DDT and permethrin. This is why most people prefer organic apples which are more pricey but healthier.
The most nutrient-rich part of an apple is its skin, so make sure to eat that goodness and do not throw the skin away. Everyone knows that apples are good for you, but did you know that if you eat one medium-sized apple approximately 15 minutes before a meal, your caloric intake at that meal is decreased by an average of 15 percent; Red Delicious and Granny Smith are ranked highest in their antioxidant concentration; the apple is actually a member of the Rose family (roses make rose hips that are similar to apples); when you eat an apple, you produce extra saliva which helps prevent tooth decay by lowering the levels of bacteria in your mouth.
Nutrion Facts For 1 Large Apple [130 calories 8oz]
Total Fat 0.3 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Potassium 195 mg 5%
Total Carbohydrate 25 g 8%
Dietary fiber 4.4 g 17%
Sugar 19 g
Protein 0.5 g 1%
Vitamin A 1%
Vitamin C 14%
Vitamin D 0%
Vitamin B-6 5%
Boost Fiber In-Take With Apples
Not only does fiber regulate digestion, making people feel full and enabling the flow of digested matter through the body, but it absorbs toxins, feeds helpful microorganisms, reduces “bad” cholesterol, and fights diabetes, cancer, and heart disease.
Also, if you’re battling constipation, try adding apples to your diet to boost your fiber in-take.
Apples & Potassium
One apple may contain as much as195mg of Potassium. It’s not the #1 source of potassim, but every little bit counts.
Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, cramps, and hypertension (high blood pressure).
Apples May Help Prevent Cancer
Many of the fundamental processes involved in cancer initiation and promotion are inhibited by apples and their constituents, and therefore apples may protect against far more cancers than previously thought.
Apple cider vinegar, for instance, has been found to contain an anti-tumor compound which results from the acetic acid fermentative process known as alpha-glycan. Another proven way in which apples reduce the risk of cancer is through their ability to remove carcinogenic radioisotopes that have accumulated in our bodies as a result of the fallout from nuclear weapons, depleted uranium munitions, and nuclear energy.
Quercetin & Pectin (found in apple peel)
Apples are rich in quercetin and pectin, both of which are credited for supplying apples with their health benefits. Quercetin is a flavonoid, a type of naturally occurring plant chemical that has antioxidant and anti-inflammatory effects. Pectin is a type of soluble fiber that may help prevent constipation and have a modest effect on lowering LDL, the “bad” cholesterol.
Apples can be eaten with or without its peel, but a lot of people wonder which one is the better option. Does getting rid of the peel reduce its overall nutritional value?
There is also the concern that the peel might contain pesticides that can make the fruit toxic for consumption. Apple skin is not only a rich source of dietary fiber, but it also contains plenty of flavonoids that offer antioxidant and anti-inflammatory effects. The apple peel contains twice the amount of flavonoids present in its flesh.
Quercetin. This plant compound is considered beneficial for your cardiovascular health. The skin of an apple also contains copious amounts of chlorogenic acid, a phenolic compound that is known to exhibit potent anticarcinogenic properties.
The simple answer is… Apple skin is essential to a healthy diet, so recommend organic apples versus no apple peel.
Catechins Are Found In Apples
Apples are a rich source of plant based chemicals, including catechins, which help prevent cell degeneration.
Catechins are thought to play a beneficial role in reducing the risk of many diseases, like Cancer, Alzheimer’s, and cardiovascular health.
Apples have so many excellent health benefits that you can’t afford not to incorporate them in your diet. Plus, they’re delicious!
Apple Recipes Even Your Mom Would Love
Green Apple, Carrot, and Mint Salad
1 Granny Smith Apple Cored
1/3 cup plain nonfat yogurt
2 tablespoons of avocado
1 tablespoon fresh lemon (squeezed)
1 tablespoon of organic apple cider vinegar
1 pound of organic carrot strips
2 tablespoons chopped fresh mint
Sea Salt to taste
1/3 cup honey
1 1/4 cups all purpose flour
1/2 cup cream of wheat cereal
1 tablespoon baking powder
1 1/2 teaspoons ground cinnamon
1/2 cup apple juice
1/2 cup skim milk
1/4 cup egg whites
2 tablespoons cream cheese (melted)
1 teaspoon vanilla extract
1 cup peeled, chopped apple