Health benefit of apple
Whether you have them as a stand alone snack in the middle of a work-filled day or as part of salads, smoothies, pies or desserts, apples rarely disappoint. Furthermore, the extensive list of the health benefits that apples offer is hard to ignore
They are delicious, they are nutritious and a handful may even help keep doctor away. The season of apples is here and we can’t wait to have our fill of these juicy and crunchy wonders. Whether you have them as a stand alone snack in the middle of a work-filled day or as part of salads, smoothies, pies or desserts, apples rarely disappoint. Furthermore, the extensive list of the health benefits that apples offer is hard to ignore. High in pectin fibre apples boost metabolic levels, help improve heart health and regulate body’s blood sugar levels by regulating the release of sugar. They are also packed with vitamin and minerals that promote healthy bones, teeth and skin. Apples are loaded with vitamin C that boosts immunity, keeping any ailment at bay. They also consist of healthy polyphenol antioxidants that are essential for overall health. In fact, according to a study published in the Journal Planta Medica, animal studies have shown apples and apple juice to be effective in reducing the risk of colon, skin and breast cancers.
1. Good for Diabetics and Blood Sugar regulation
According to the book ‘Healing Foods’ by DK Publishing, the fructose (a class of sugar) and antioxidant polyphenols in apples improve the metabolic balance and slow the rate at which sugar is absorbed in the body. This property of apples is especially effective for diabetics, who have to keep their blood sugar spike in check. Experts have also suggested that apples lower risk of developing type 2 diabetes because of a class of antioxidants called Anthocyanin, that is also responsible for red, purple and blue colors in fruits and veggies.
2.Aids Weight Loss
Pectin fibre helps lower the body’s absorption of excess dietary fats.The rich quantum of fiber found in apples also helps you feeling full for longer. Bangalore based nutritionist Dr. Anju Sood says, “Fibre takes the longest to digest, which helps you keep satiated and prevents you from binging on other fattening and sugar laden foods. In the long run, this aids in weight loss.”
3. Enables Smoother Digestion
A number of health benefits of apples are derived from the wonder fibre pectin it contains. This soluble fibre works wonders for your digestion. Pectin a form of soluble fiber, draws water from your digestive tract and forms a gel, helping to slow digestion and pushing stool through your intestines. Apples also contain malic acid, which is again a useful digestive aid.
4. Releaves constipation and diarrhoea
The high concentration of pectin fibre not only aids digestion but also regulates smoother bowel movements. According to the book ‘Healing Foods’, “Pectin has an amphoteric action. Paradoxically, it can prove relief from both constipation and diarrhoea depending on body’s needs.”
Apples are also effective in strengthening bones and can play a crucial part in overall bone health. A certain favanoid phlorizin, found in apple skin, may help prevent bone loss associated with menopause, as it fights the inflammation and free radical production that leads to bone degeneration.
Pectin fibre and other constituents, such as antioxidant polyphenols have been linked to reducing the levels of “unhealthy”(LDL) cholesterol, and slow down its oxidation. This further helps reduce the risk of hardening of arteries, damaging heart muscles and blood vessels.
7.Boost Brain Power
Apples have also been linked to enhancing brain power. Apples up the acetylcholine production, which helps build a stronger communication between nerve cells and brain that further improve your memory and lower your chances of developing Alzheimer’s. This benefit stands true in case of homemade apple juice without any additives, and not in case of store-bought juices.
8.They May Have Prebiotic Effects and Promote Good Gut Bacteria
Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut.
Your small intestine doesn’t absorb fiber during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria. It also turns into other helpful compounds that circulate back through your body.
New research suggests that this may be the reason behind some of the protective effects of apples against obesity, type 2 diabetes, and heart disease.