Apples are crisp, white-fleshed delicious fruits, which comes in all sizes and varieties of colour such as red, yellow or green. Apples contain essential nutrients like vitamins and minerals, including fiber, and are most commonly eaten fresh, though they are used for cooking and baking purposes as well. The fruit has a remarkable health benefit, which fights against problems from heart disease, diabetes, dental problems, cancer and even Alzheimer’s disease.
|Serving size 100 grams||% Daily Value|
The following are the various health benefits of apples -
Good for your Heart and Lungs: Apples are rich in antioxidants and flavanoids like quercetin that can help in lowering the risk of many chronic heart problems like heart attack, and asthma. According to research, the quercetins content in apples also provides the cardiovascular system with anti-inflammatory benefits and relieves inflammation of the respiratory system.
Prevents Cancer: The antioxidants and inflammatory benefits of apples can help prevent different types of cancer such as lung cancer, colon cancer and breast cancer. Numerous studies have also show that apple is one of the exceptional fruit that is so closely associated with reduction of cancer, especially lung cancer.
Controls Diabetes: Apples contain powerful antioxidants. It also contains soluble fiber that help in slowing down the digestion of food and lessens the absorption of glucose into the blood stream, which is good for diabetic patients. Hence, apples are good snacking food for diabetic patients.
Reduces Stroke Risk: Researchers found that the phytonutrients found in apples may help reduce the risk of stroke. Therefore, to prevent stroke, eat apples daily, as it’s benefits are more likely towards people who consume apple regularly.
For Healthy Gums and Teeth: The malic acid in apples has been scientifically proven to whiten teeth. Malic acid is commonly used in many commercial tooth-whitening products because it safely dissolves stains from the surface of teeth. It also helps reduce the risk of tooth decay and gum disease by lowering the levels of bacteria. So chew on an apple everyday to improve the health of your teeth and gums.
Lower your LDL cholesterol: The soluble fiber content present in apples has been linked to lowering levels of LDL or bad cholesterol. Studies have shown that eating of apples daily can lower levels of bad cholesterol and improve levels of good cholesterol, without causing any weight gain.
Skin Health: Eating an apple a day can help maintain a healthy skin.Apples are good source of nutrients such as vitamins, hence they work wonders when it comes to skin health. Apples also protect against UV sunrays and help immature skin develop into mature and functional skin tissues.
Fights Obesity: Studies have shown that ursolic acid, a natural substance found in apple skin, can help increase muscle mass and also stimulate the production of brown fat, a type of fatty tissue that is associated with body weight reduction.
Lowers Alzheimer’s Risk: Apples are antioxidant-rich foods that are good for overall health. A recent study shows that consumption of antioxidants-rich foods such as apples can help reduce problems associated with memory loss and promote brain health. Hence, eat an apple a day or have a glass of apple juice daily for a healthy brain.
Apple and Cheese Salad
• 1 fresh ripe apple
• 1 stalk celery, finely chopped
• 1 tablespoon lemon juice
• ¼ teaspoon honey
• 2 tablespoons raisins
• 2 tablespoons walnuts, crushed
• 2 ounces cheese of your choice, cut into small cubes
• 2 tablespoon plain yogurt
• 1 pinch cinnamon
• Wash the apple thoroughly and then cut it into small cubes.
• Place the cut apples in a large bowl, add lemon juice to it and mix well.
• Then add the celery, raisins, walnuts and cheese, and mix together.
• Take a small bowl and then mix yogurt, honey and a little cinnamon.
• Add the yogurt mixture to the large bowl of salad, and then mix the salad and yogurt well, and serve fresh.
Apples, raw, with skin
|Calcium, Ca||6 mg||0.6 %|
|Copper, Cu||0.03 mg||1.35 %|
|Iron, Fe||0.12 mg||0.67 %|
|Magnesium, Mg||5 mg||1.25 %|
|Manganese, Mn||0.04 mg||1.75 %|
|Phosphorus, P||11 mg||1.1 %|
|Potassium, K||107 mg||3.06 %|
|Selenium, Se||0 mcg||0 %|
|Sodium, Na||1 mg||0.04 %|
|Zinc, Zn||0.04 mg||0.27 %|
|Vitamin A||54 IU||1.08 %|
|Vitamin C||4.6 mg||7.67 %|
|Vitamin B6||0.04 mg||2.05 %|
|Vitamin E||0.18 mg||0.6 %|
|Vitamin K||2.2 mcg||2.75 %|
|Riboflavin||0.03 mg||1.53 %|
|Thiamin||0.02 mg||1.13 %|
|Folate, DFE||3 mcg||0.75 %|
|Niacin||0.09 mg||0.46 %|
|Fiber||2.4 g||9.6 %|
|Cholesterol||0 mg||0 %|
|Carotene, alpha||0 mcg|
|Carotene, beta||27 mcg|
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