Health benefits and nutritional value of apples

Apples are well-known for their health advantages, but what do you know about their nutritional worth and benefits?

Apples are one of the most popular fruits on the planet, and they include several nutrients that the body need. What are the most notable apple health benefits?

advantages of apples

Apples are noted for their high levels of antioxidants, flavonoids, and certain vitamins, making them a nutritious diet. Apples provide the following health benefits:

1- Supporting the nervous system’s health

As a result of containing the compound quercetin, which helps to protect nerve cells, some studies have found that eating apples helps reduce the number of neurons damaged due to oxidative stress, and thus apples help reduce the risk of Alzheimer’s disease, improve the efficiency of brain work, and reduce the risk of dementia. With aging.

Furthermore, one study reveals that those who consume fewer flavonoid-rich foods, such as apples, are more likely to acquire Alzheimer’s disease and dementia during a 20-year period.

2- Reducing the risk of stroke

Some studies have linked the nutrients in apples to a lower risk of stroke, and this is due to the fact that they include dietary fiber, which protects blood vessels while also promoting their health and blood circulation, preventing clots and strokes.

3- Maintain a healthy heart

Apples are high in fiber, antioxidants like vitamin C, and potassium, which helps to maintain heart health and normal blood pressure, as well as minimize the risk of cardiac issues.

Furthermore, eating apples and their dietary fiber, the most well-known of which is pectin, helps to lower high cholesterol levels, particularly bad cholesterol (LDL), due to its role in protecting blood vessels and the circulatory system as a whole, so it is recommended to include it in one’s daily diet.

4- Anti-diabetes protection

One of the benefits of apples is that it may help guard against type 2 diabetes due to its dietary fiber content, which is thought to help manage blood sugar levels as much as possible.

Eating apples regularly has the ability to reduce insulin resistance, which leads to lower blood sugar levels, because the polyphenols in apples, which are mainly found in the apple peel, stimulate the pancreas to secrete insulin and help cells absorb sugar.

5- Assisting with weight loss

Because the peach is low in calories and devoid of cholesterol and saturated fat, it may be regarded a healthy and appropriate food to include in the diet of individuals A recent study showed that eating an apple a day helps burn fat. An experiment was conducted on adults. It showed that those who ate an apple a quarter of an hour before lunch reduced their lunch consumption by 190 calories compared to those who did not eat an apple before lunch..

6- Maintaining the digestive system’s health

Because it includes fiber, one of the benefits of apples is that it aids digestion and protects the intestines. Fiber also helps to protect the mucous membrane of the colon from toxins and carcinogens. It helps to rejuvenate the intestines and is especially effective for persons who have constipation.

Pectin, a vitamin found in apples, is vital for maintaining the balance of healthy bacteria in the colon.

7- Immune Support

Apples are known for their high vitamin content, which is beneficial to your health. They are high in beta-carotene and vitamin C, which are potent natural antioxidants that help fight illnesses and infections as well as cancer, particularly breast cancer.

In addition to tartaric acid, which gives apples their sour flavor, apples are high in flavonoids such as quercetin, epicatechin, and procyanidin B2. In addition to increasing the body’s immunity, all of these substances aid in the removal of free radicals.

8- Maintain bone health

Because of its anti-inflammatory and antioxidant characteristics, apples have been linked to preserving bone health and preventing osteoporosis in several studies.

Apple nutritional values

Apples are high in vitamin C, vitamin A, vitamin E, iron, potassium, and a variety of other nutrients, including thiamine (B1) and pyridoxine (B6), as well as vitamin C, vitamin A, vitamin E, iron, and potassium, all of which are required for the activity of enzymes involved in metabolism. The body’s key functions

Peeling should be avoided since the peel contains significant antioxidants and nutritional fiber.

Apples provide 52 calories per 100 grams, as well as a wide range of vitamins and minerals essential for human health, including the following:

Nutritional value per 100 grams

• Carbohydrates : 13.81 g

• Protein : 0.26 g

• Fats : 0.17 g

• Fiber : 2.4 g

Is there any danger in eating apples?

Although there are no known hazards or adverse effects from eating apples, it is recommended that you follow the following guidelines to stay safe:
Apple seeds contain a powerful cyanide chemical that is hazardous in excessive concentrations, hence it is recommended that you avoid eating them.
It is best not to eat sour apples in excessive numbers since they might harm your teeth due to plaque formation, in addition to the necessity to brush your teeth thoroughly afterward.
If you are allergic to apples, avoid them.