Health benefits of apple

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?



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.

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.

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:

Nutrition Profile
See the table below for in depth analysis of nutrients:
Apple fruit (Malus domestica), Fresh,
Nutritive value per 100 g,
ORAC value-5900
(Source: USDA National Nutrient data base)
Energy50 Kcal2.5%
Carbohydrates13.81 g11%
Protein0.26 g0.5%
Total Fat0.17 g0.5%
Cholesterol0 mg0%
Dietary Fiber2.40 g6%
Vitamins
Folates3 µg1%
Niacin0.091 mg1%
Pantothenic acid0.061 mg1%
Pyridoxine0.041 mg3%
Riboflavin0.026 mg2%
Thiamin0.017 mg1%
Vitamin A54 IU2%
Vitamin C4.6 mg8%
Vitamin E0.18 mg1%
Vitamin K2.2 µg2%
Electrolytes
Sodium1 mg0%
Potassium107 mg2%
Minerals
Calcium6 mg0.6%
Iron0.12 mg1%
Magnesium5 mg1%
Phosphorus11 mg2%
Zinc0.04 mg0%
Phyto-nutrients
Carotene-ß27 µg--
Crypto-xanthin-ß11 µg--
Lutein-zeaxanthin29 µg--


What are the health benefits of Apple?
  1. 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.
  2. Apple pectin helps reduce cholesterol levels by lowering insulin secretion.
  3. In two studies researchers found that eating five apples a week lowered the risk for respiratory diseases like asthma.
  4. According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids.
  5. Apple cider vinegar can help prevent the formation of kidney stones.
  6. Studies indicate that eating apples daily can reduce skin diseases.
  7. According to a Brazilian study, eating an apple before a meal helped women lose 33 percent more weight than those who didn't.
  8. An apple has only 50-80 calories and has no fat or sodium.
  9. Apples are packed with vitamins C, A, and flavonoids and with smaller amounts of phosphorus, iron and calcium.
  10. 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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