Apples are good for health. You may have heard about the old sayin... An apple a day keeps the doctor away. But, have you ever tried to know, what makes this fruit so special? What benefits are associated with eating apples?
As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a "miracle superfood". Apples are the second most popular fruit in the US (bananas are the first), with each American eating about 19 pounds a year.
Apples belong to the Rose family of plants and are joined in that family by a wide range of very popular foods, including apricots, plums, cherries, peaches, pears, raspberries, and almonds.
What are the health benefits of Apple?
Delicious and crunchy apple fruit is one of the most popular fruits, favorite of health conscious, fitness lovers who believe in the concept “health is wealth.” This wonderful fruit is packed with rich phyto-nutrients that in the true senses indispensable for optimal health.
So whats new and beneficial about apples?
Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber.The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Apples deserve to be called "nutritional powerhouses". They contain the following important nutrients:| Energy | 50 Kcal | 2.5% |
| Carbohydrates | 13.81 g | 11% |
| Protein | 0.26 g | 0.5% |
| Total Fat | 0.17 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.40 g | 6% |
| Vitamins | ||
|---|---|---|
| Folates | 3 µg | 1% |
| Niacin | 0.091 mg | 1% |
| Pantothenic acid | 0.061 mg | 1% |
| Pyridoxine | 0.041 mg | 3% |
| Riboflavin | 0.026 mg | 2% |
| Thiamin | 0.017 mg | 1% |
| Vitamin A | 54 IU | 2% |
| Vitamin C | 4.6 mg | 8% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin K | 2.2 µg | 2% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 107 mg | 2% |
| Minerals | ||
| Calcium | 6 mg | 0.6% |
| Iron | 0.12 mg | 1% |
| Magnesium | 5 mg | 1% |
| Phosphorus | 11 mg | 2% |
| Zinc | 0.04 mg | 0% |
| Phyto-nutrients | ||
| Carotene-ß | 27 µg | -- |
| Crypto-xanthin-ß | 11 µg | -- |
| Lutein-zeaxanthin | 29 µg | -- |
- Apples are filled with soluble fiber (5 grams). This fiber has been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer. It helps control insulin levels by releasing sugar slowly into the bloodstream. It cleanses and detoxifies, which helps eliminate heavy metals, such as lead and mercury.
- Apple pectin helps reduce cholesterol levels by lowering insulin secretion.
- In two studies researchers found that eating five apples a week lowered the risk for respiratory diseases like asthma.
- According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids.
- Apple cider vinegar can help prevent the formation of kidney stones.
- Studies indicate that eating apples daily can reduce skin diseases.
- According to a Brazilian study, eating an apple before a meal helped women lose 33 percent more weight than those who didn't.
- An apple has only 50-80 calories and has no fat or sodium.
- Apples are packed with vitamins C, A, and flavonoids and with smaller amounts of phosphorus, iron and calcium.
- Apples provide a source of potassium which may promote heart health.
So there you have it ... lots of good reasons why it is good for you to eat an apple a day! I like apples so much that when I started living by myself I substituted those sugar laden cereals with an apple.
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