Chisom Ebih
You don’t have to be a nutritionist to realise that apples are healthy. Not only do they come in their own packaging, meaning you can eat the skin, they are also full of healthy nutrients. The healthy reasons to eat them are endless.
An apple is a fleshy fruit from the apple tree. It is in the species of malus domestica in the family rosaceae. The apple is one of the most grown tree fruits. It is grown in orchards. An apple is red or green in colour. In 2004, the USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. 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 offers about four grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives apples a huge list of health benefits.
Whiter, healthier teeth: Apples 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.
Avoid Alzheimer’s: A study on the benefits of apples shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. The 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.
Protect against Parkinson’s disease: Research has shown that people who eat fruits and other high-fibre foods (ahem, apples) may be protected against Parkinson’s disease, a condition characterised 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.
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.
Decrease your risk of diabetes: Women who eat apples at least one a day are 28 per cent less likely to develop type 2 diabetes than those who don’t eat apples. The reason for this health benefit of apples is because this fruit is loaded with soluble fibre, the key to blunting blood sugar swings.
Reduce cholesterol: The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.
Get a healthier heart: An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in 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.
Prevent gallstones: This is one of the health benefits of apples that is eye opening. 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 (ahem, apples again) to help you control your weight and cholesterol levels.
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.
Neutralise irritable bowel syndrome: Irritable bowel syndrome is characterised by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods. And people with IBS understand all too well how food can make symptoms worse, but learning about high-fibre foods they can eat (like apples) is key.