15 health benefits of eating apples

 benefits of eating apples

What makes apples so great?

In 2004, USDA scientists investigated over 100 foods to measure their antioxidant 

concentration per serving size.Two apples—Red Delicious and Granny Smith—

ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds.

 Scientists believe these compounds help prevent and repair oxidation damage

 that 

happens during normal cell activity. Apples are also full of a fibre called pectin—a 

medium-sized apple contains about 4 grams of fibre. Pectin is classed as a 

soluble, 

fermentable and viscous fibre, a combination that gives it a huge list of health 

benefits.

1. Get whiter, healthier teeth

An apple won’t replace your toothbrush, but biting and chewing an apple

 stimulates 

the production of saliva in your mouth, reducing tooth decay by lowering the 

levels 

of bacteria.

2. Avoid Alzheimer’s

A new study performed on mice shows that drinking apple juice could keep 

Alzheimer’s away and fight the effects of aging on the brain. Mice in the study

 that 

were fed an apple-enhanced diet showed higher levels of the neurotransmitter 

acetylcholine and did better in maze tests than those on a regular diet.

3. Protect against Parkinson’s

Research has shown that people who eat fruits 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.

4. Curb all sorts of cancers

Scientists from the American Association for Cancer Research, among others, 

agree that the consumption of flavonol-rich apples could help reduce your risk of 

developing pancreatic cancer by up to 23 per cent. Researchers at Cornell 

University have identified several compounds—triterpenoids—in apple peel that 

have potent anti-growth activities against cancer cells in the liver, colon and 

breast. 

Their earlier research found that extracts from whole apples can reduce the 

number 

and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in 

the U.S. has recommended a high fibre intake to reduce the risk of colorectal 

cancer.

5. Decrease your risk of diabetes

• Women who eat at least one apple a day are 28 percent less likely to 
• develop type 2 diabetes than those who don’t eat apples. Apples are loaded with
•  soluble fibre, the key to blunting blood sugar swings.

6. Reduce cholesterol

The soluble fibre found in apples binds with fats in the intestine, which translates 

intolower cholesterol levels and a healthier you.

7. Get a healthier heart

An extensive body of research has linked high soluble fibre intake with a slower 

buildup of cholesterol-rich plaque in your arteries. The phenolic compound found 

in apple skins also prevents the cholesterol that gets into your system from 

solidifying on your artery walls. When plaque builds inside your arteries, it 

reduces 

blood flow to your heart, leading to coronary artery disease.

8. Prevent gallstones

Gallstones form when there’s too much cholesterol in your bile for it to remain as a 

liquid, so it solidifies. They are particularly prevalent in the obese. To prevent 

gallstones, doctors recommend a diet high in fibre to help you control your 

weight 

and cholesterol levels.

9. Beat diarrhea and constipation

Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples 

can help. Fibre can either pull water out of your colon to keep things moving 

along 

when you’re backed up, or absorb excess water from your stool to slow your 

bowels down.

10. Neutralize irritable bowel syndrome

Irritable bowel syndrome is characterized by constipation, diarrhea, and 

abdominal 

pain and bloating. To control these symptoms doctors recommend staying away 

from dairy and fatty foods while including a high intake of fibre in your diet.

11. Avert hemorrhoids

Hemorrhoids are a swollen vein in the anal canal and while not life threatening, 

these veins can be very painful. They are caused by too much pressure in the 

pelvic

 and rectal areas. Part and parcel with controlling constipation, fibre can prevent 

you from straining too much when going to the bathroom and thereby help 

alleviate

 hemorrhoids.

12. Control your weight

Many health problems are associated with being overweight, among them heart 

disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To

 manage 

your weight and improve your overall health, doctors recommend a diet rich in 

fibre. Foods high in fibre will fill you up without costing you too many calories.

13. Detoxify your liver

We’re constantly consuming toxins, whether it is from drinks or food, and your 

liver 

is responsible for clearing these toxins out of your body. Many doctors are 

skeptical of fad detox diets, saying they have the potential to do more harm than 

good. Luckily, one of the best—and easiest—things you can eat to help detoxify 

your liver is fruits—like apples.

14. Boost your immune system

Red apples contain an antioxidant called quercetin. Recent studies have found 

thatquercetin can help boost and fortify your immune system, especially when 

you're stressed out.

15. Prevent cataracts

Though past studies have been divided on the issue, recent long-term studies

 suggest that people who have a diet rich in fruits that contain antioxidants—like 

apples—are 10 to 15 per cent less likely to develop cataracts.