The apple is the most widely kind of fruit. Actually, apple is a synonym for fruits – I bet that the first thing that comes to your mind when someone says fruit – is this delicious and healthy fruit. And it is for a good reason – there are many healthy benefits of apples.
The apple tree (Malus pumila, commonly and erroneously called Malus domestica) is a deciduous tree in the rose family best known for its sweet, pomaceous fruit, the apple.
Kinds of apples?
People often divide apples on green, yellow, and red.
Green apples are good for your bones, teeth, and digestion.
Red apples are good for your heart and brain (phosphorus feeds brain cells).
Yellow apples reduce the absorption of fats from food.
When we talk about kinds, there are more than 7500 different kinds of apples and here are the most common ones:
- Golden delicious – It smells so good when you bake it
- Red delicious – The perfect choice for a snack
- Granny smith – Crunchy, sour, and refreshing taste
- Jonathan – Excellent choice for cakes and as a snack
- Gala – High fiber food
How many calories are there in apples?
Apples, one, medium size
*Percent Daily Values (PDV) are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. These values are for information purposes only.
How to burn 93 calories?
Swimming: 7 mins
Running: 11 mins
Jogging: 13 mins
Walking: 24 mins
What are the benefits of apples?
Apples improve your immune system and help you in the battle with viruses, bacterias, and free radicals. Thanks to carbs apples provide you with enough energy for your daily activities.
Although apples can’t cure diseases, regular consumption of this magical fruit can prevent many health problems. There are many other healthy benefits of apples.
1. Benefits of apples for weight loss
Apples contain a lot of potassium, which stimulates the excretion of excess fluid from your body and it encourages weight loss.
Including apples in your diet is a great way to lose weight and obtain overall health of your organism.
Make an apples, carrots and beets juice and drink it every day and you will be healthy and slim.
So if you are wondering if apples are good for weight loss – apples are one of the best weight loss friendly food.
2. Benefits of apples for skin
Firstly, apples are rich in vitamin C which helps you make collagen, a protein found in your skin. This protein is an essential structural component of skin and helps maintain your skin’s waterproof barrier.
Secondly, apples provide a source of copper, a vital mineral that contributes to healthy skin. Copper helps you make melanin, a dark pigment that gives color to your skin. The most important benefit of melanin is that it protects your skin from the harmful UV rays.
Furthermore, apples are high in vitamin A, which plays an important role in skin development and protection.
So eat apples to have a flawless skin.
3. Apples are high fiber food
Fibers are components of plant cells which are not degraded in the intestines. They are partly degraded in the colon under the influence of bacteria.
Fibers are significant for regulating diabetes, decreasing cholesterol, and fighting obesity.
Apples contain 3.3 g of fibers per 100 g.
And not just that – apples contain pectin, a type of soluble fibers that have been proven to have an important role in burning extra pounds.
So due to the high fiber food status, apples prevent different health problems like constipation and digestive disorders. Eat apples instead of unhealthy snacks and you will not have problems with your stool.
4. Apples are good for your teeth and mouth
Apples are considered to be a natural toothbrush because they help remove teeth deposits. Their abrasive texture stimulates the gums and removes deposits whilst the mild sour taste stimulates salivation which washes plague.
Apples contain acids which can remove stains naturally and maintain your teeth white.
A 2012 study showed that men who eat fruits rich in fibers (especially apples and bananas) are less likely to have problems with their teeth and gums. The study was conducted with 625 men over 15 years.
Apple vinegar also removes stains from your teeth, so you could use it instead of mouthwash for a couple of days.
5. Apples reduce cholesterol
The soluble fiber found in apples binds with fats in the intestine, which results in lower cholesterol levels.
Pectin and polyphenols decrease the level of LDL (bad cholesterol). Polyphenols prevent cell oxidation and protect the heart and the blood vessels.
6. Apples decrease the risk of diabetes
Eating apples decrease the chance of developing diabetes 2 by 28% since apples are high in fibers, which regulate your blood sugar levels.
7. Apples may help prevent cancer
Some studies show that if you are eating one or two apples per day you have less risk of getting cancer on the following organs: mouth, vocal cords, breast, esophagus, colon, kidneys, ovaries, and prostate.
Studies included 6,000 people and the results are confirmed not taking into consideration age, smoking, weight, calories intake.
8. May help prevent asthma
Antioxidant-rich apples may help protect your lungs from oxidative damage.
A recent study of over 68,000 women indicated that eating two or more apples a day lowers the risk of asthma by 10%.
The reason why apples are good for asthma and allergic reactions, as well is that their skin contains quercetin, a flavonoid which can reduce inflammation and improve your immunity.
9. Additional benefits of apples
Apples regulate the blood sugar level – fructose, polyphenols, and dietary fibers in apples improve the metabolic balance and they slow down the absorption of glucose in the bloodstream.
Also, apples protect the bones – flavonoid phlorizin which you can find in the apple skin prevents the loss of bone density fighting with inflammation and free radicals which lead to more fragile bones.
Apples regulate constipation and diarrhea – the soluble fiber pectin prevents this. If you have constipation you should eat a fresh apple, and if you have diarrhea you should eat compote.
Interesting facts about apples:
- Apple trees take four to five years to produce their first fruit.
- The largest apple ever picked weighed 3 pounds.
- The top apple producers around the world are China, United States, Turkey, Poland and Italy
- It takes about 36 apples to create one gallon of apple cider.
- Apples contain no fat, sodium or cholesterol and are a good source of fiber.
So, apples are really a gift from Mother Nature. Eat every day this great fruit and you will be healthy and happy.
And don’t forget – an apple per day keeps the doctor away!