Apples belong to the Rose family of plants. There are more than 7,500 varieties of apples. Several anti-cancer studies show daily intake of this fruit to provide better anti-cancer benefits than lesser amounts. Apples have a moderately sweet, refreshing flavor and a tartness that is present to greater or lesser degree depending on the variety.
Whole apples are a much better nutritional choice than apple juice. Not only are whole apples richer in dietary fiber, but the current processes of juicing seem to drastically reduce the polyphenolic phytonutrient concentrations originally found in the whole fruit.
Nutrition
Whole apples are a much better nutritional choice than apple juice. Not only are whole apples richer in dietary fiber, but the current processes of juicing seem to drastically reduce the polyphenolic phytonutrient concentrations originally found in the whole fruit.
Nutrition
Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) and has no fat or sodium. A medium apple counts as 1 cup of fruit. They also are a good source of immune-boosting vitamin C (providing 14% of the Daily Value). Apples are packed with vitamins A and C and flavonoids and with smaller amounts of phosphorus, iron and calcium. Apples provide a source of potassium. Apples have 5% protein. 25 percent of their volume is air. Notably, much of apples antioxidant power is contained in the peel, where you'll find antioxidants like catechin, chlorogenic acid, ploridizin, and more.
Apples are rich in antioxidant phyto-nutrients flavonoids and polyphenolics. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Additionally, they are also good in tartaric acid that gives tart flavor to them. These compounds help the body protect from deleterious effects of free radicals.
Apple seeds contain cyanide, a powerful poison. Apple seeds should not be consumed.
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Apples are rich in antioxidant phyto-nutrients flavonoids and polyphenolics. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Additionally, they are also good in tartaric acid that gives tart flavor to them. These compounds help the body protect from deleterious effects of free radicals.
Apple seeds contain cyanide, a powerful poison. Apple seeds should not be consumed.
Antioxidant Benefits
Most of the polyphenols in apples function as antioxidants. Particularly strong is the ability to decrease oxidation of cell membrane fats. This benefit is important in cardiovascular system since oxidation of fat (lipid peroxidation) in the membranes of cells that line blood vessels is a primary risk factor for clogging of the arteries (atherosclerosis) and other cardiovascular problems. Apples also provides about 8 mg of vitamin C, the recycling of vitamin C in our body depends on the presence of flavonoids and apples providing us with those flavonoids.
Brain Health Benefits
Apples have been found to protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders, such as Alzheimer's disease. And eating apples is linked to a decreased risk of stroke.
Cardiovascular Benefits
Total cholesterol and LDL-cholesterol are both decreased through regular intake of apples. In some studies, reguler intake has meant apple intake very close to the level of one whole fresh apple per day. The strong antioxidant composition of apples provides us with protection from possible oxidation of fats (lipid peroxidation), including fats found in the bloodstream (like triglycerides) or fats found in the membranes of cells linking our blood vessels. Recent research has shown that the quercetin content of apples also provides our cardiovascular system with anti inflammatory benefits.
Benefits for Blood Sugar Regulation
Total cholesterol and LDL-cholesterol are both decreased through regular intake of apples. In some studies, reguler intake has meant apple intake very close to the level of one whole fresh apple per day. The strong antioxidant composition of apples provides us with protection from possible oxidation of fats (lipid peroxidation), including fats found in the bloodstream (like triglycerides) or fats found in the membranes of cells linking our blood vessels. Recent research has shown that the quercetin content of apples also provides our cardiovascular system with anti inflammatory benefits.
Benefits for Blood Sugar Regulation
The polyphenols in apples are clearly capable of influencing digestion and absorption of carbohydrates, and the overall impact of these changes is to improve regulation of blood sugar. The impact of apple polyphenols on carbohydrate processing includes:
- Slowing down of carbohydrate digestion
- Reduction of glucose absorption
- Stimulation of the pancreas to put out more insulin
- Stimulation of insulin receptors to latch on to more insulin and increase the flow of sugar out of bloodstream and into our cells.
Research has shown that people who eats fruit and other high-fibre foods gain a certain amount of protection against Parkinson's, a disease characterized by a breakdown of the brain's dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
Beat Diarrhea and Constipation
Fibre found in apples can help for diarrhea and constipation. Fibre can eithe pull water out of the colon to keep things moving when you're backed up, or absorb excess water from your stool to slow your bowels down.
Fight Cancer
Apples have a number of properties that may help reduce the risk of cancer, including antimutagenic activity, antioxidant activity, antiinflammatory mechanisms, antiproliferative and apoptosis-inducing activity, as well as, novel mechanisms on epigenetic events and innate immunity.
Help Breathing Problem
Five or more apples a week has been linked with better lung function, most likely because of an antioxidant called quercetin found in the skin of apples (as well as in onions and tomatoes)
Boost Immune System
Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify immune system, especially when stressed out.
Beat Diarrhea and Constipation
Fibre found in apples can help for diarrhea and constipation. Fibre can eithe pull water out of the colon to keep things moving when you're backed up, or absorb excess water from your stool to slow your bowels down.
Fight Cancer
Apples have a number of properties that may help reduce the risk of cancer, including antimutagenic activity, antioxidant activity, antiinflammatory mechanisms, antiproliferative and apoptosis-inducing activity, as well as, novel mechanisms on epigenetic events and innate immunity.
Help Breathing Problem
Five or more apples a week has been linked with better lung function, most likely because of an antioxidant called quercetin found in the skin of apples (as well as in onions and tomatoes)
Boost Immune System
Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify immune system, especially when stressed out.Weight Loss
Apples satisfy hunger for few calories. In a recent study, dried apples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers.
Exercise Extender
Eating an apple before you work out may boost your excercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. One study showed that quercetin-when taken in supplement form-helped people bike longer.
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