An apple is a succulent fruit formed by the apple tree. Apple trees were first cultivated in Central Asia and is today the world’s most popular species in the family Malus. The tree originated in Central Asia and is now found worldwide, where it is the wild ancestor of all modern apple trees.
In the wild, the fruit is covered in skin with small white seeds in the center. It is an extremely sweet and nutritious fruit, containing about a third of the total carbohydrate content of a normal banana.
The fruit contains all of the essential vitamins and minerals necessary for a healthy diet, including Vitamin A and E. It has been shown to be an excellent source of potassium and phosphorus, as well as some essential fatty acids.
It contains significant amounts of Vitamin C and also contains dietary fiber and protein. Apple pulp can be used in cooking, being particularly helpful for sweetening beverages.
Here are 8 benefits of apple nutrition experts recommend you consider incorporating into your diet.
An antioxidant that helps reduce LDL (bad) cholesterol.
The antioxidants, such as lutein, beta-carotene, and zeaxanthin, found in apples help reduce the formation of free radicals in the body. Free radicals are unstable molecules that attack and damage cells, particularly those in the brain, the heart, and the lungs. But free radicals are usually formed during the day, when we’re exposed to harmful radiation and other toxins, and then neutralized during the night. Antioxidants act like a barrier that makes them less likely to form.
Red apples are high in lutein, a type of carotenoid that helps reduce inflammation in the body and reduces pain. Studies show that high concentrations of lutein can reduce inflammation by 30 to 40 percent, according to the American Heart Association.
“It’s common for people to report sore muscles after a workout, and as we age, we get more inflammation in the body,” says Kaighan O’Shea, PhD, professor of physiology and biophysics at Baylor College of Medicine and an apple nutrition expert. “But studies have found that consuming lutein-rich foods can decrease that inflammation.”
Researchers at the University of Texas Southwestern Medical Center found that giving lutein-rich supplements to overweight or obese adults with low levels of lutein in their diet helped lower blood pressure and body mass index.
Anti-cancer and anti-inflammatory.
An apple a day keeps the doctor away, right? You’ll need to stick with the whole apple to get the benefits. The white flesh inside the apple, including the seeds, contains pectin, a molecule that helps stabilize carbohydrates, meaning that fewer sugar molecules are formed during digestion.
To consume as little as 10 grams of pectin, take a one-quarter cup of cubed whole apple (you can also use apple sauce instead of the whole fruit), and add your own spices or sweeteners, or spread the apple on a tortilla and fill with taco meat and cheese.
Research also shows that eating more apples may help protect your body against cancer, especially because apples contain polyphenols that inhibit the growth of certain types of cancer cells.
An apple a day keeps the sugar monster at bay. “Apples are low on sugar, and they’re high in fiber, which helps speed up digestive and emptying processes,” says Dr. O’Shea. They also contain phytochemicals that may help with the effects of stress, such as promoting the secretion of an anti-inflammatory hormone.
An easy snack to satisfy.
When people find themselves snacking between meals, they often turn to things like potato chips, which may be less nutritious than apples. But you can satisfy your hunger quickly and inexpensively by enjoying an apple with some peanut butter or a slice of cheese and a piece of whole grain bread.
A source of calcium.
In addition to being a good source of vitamins C and E, apples are an excellent source of calcium.
“Apples are high in calcium and vitamin C, and they’re also a good source of fiber,” says Katie Lucibella, R.D. with the Mayo Clinic Health System. The fiber in apples helps lower blood sugar levels, so you don’t have the hypoglycemic after-effects of consuming snacks high in refined carbohydrates.
High in potassium.
Fiber isn’t the only reason to enjoy an apple. The fruit is a good source of potassium, which may help balance sodium levels in the blood. As you know, when your blood sugar is low, the sodium levels in your blood go too low.
The best way to keep your blood pressure under control is to keep your sodium levels under control. With an apple, you have a variety of foods to help you achieve that.
For an easy energy boost.
Dietitians are big fans of apples, which are high in dietary fiber, dietary fiber, which may help with digestion and aid weight loss.
The fibrous structure of the apple may make you feel more satisfied than eating something like a potato chip, because it actually takes longer to digest and leaves you feeling full longer. You can get just the right amount of fiber by eating the whole apple, rather than just the skin.
Other Benefits of eating Apple
Along with having so many other health benefits, apples have been known for being delicious to consume. Apples have a high sugar content that can be easily hidden in most recipes. Their natural sweetness can go undetected when they are mixed in with other spices or fruits. This can add the added nutritional value of their sweetness to a dish.
They can also be turned into many delicious desserts such as pies, cakes, or crispies by using any of these easy and simple recipes.
Apples Are Good for the Heart
Apples are known to contain a lot of heart healthy nutrients such as potassium, vitamin C, fiber, and carotenoids. They also are a great source of antioxidant vitamin C. Research has shown that antioxidants help reduce blood pressure by lowering the level of harmful substances that can build up in your body. It has also been shown that vitamin C helps decrease the amount of bad cholesterol in your body.
Potassium is another important heart healthy nutrient. It helps maintain healthy heart muscle function. It also has many other functions such as providing fluid balance, regulating blood pressure, and regulating the cells that line the blood vessels. Potassium is also essential to nerve function, muscle contractions, and muscle contraction.
They are Good for Your Skin
Like many fruits and vegetables, apples have been shown to improve the appearance of the skin of your face. The skin of the apple contains pectin which is also a nutrient. It helps keep the skin hydrated and reduces wrinkles.
Apples Can Help Eat More Veggies
Apples are a great way to consume more veggies without feeling as if you are depriving yourself. The apple’s high fiber content makes it a great substitute for a salad. This helps you avoid the water weight you may feel when you eat salad.
They Are Low in Calories
There are only 8 calories per apple which is compared to a medium tomato which contains 49 calories. If you can use half the apples for a salad you will have significantly lower calorie intake.
Just one apple will also provide you with your daily requirement for fiber and vitamin C.
As you can see, apples have a lot going for them. They are easy to use in your recipes and provide a wide variety of benefits.
Keep an eye out for apples at your local grocery stores. With so many other options to choose from, you can have an apple a day to get all the health benefits they have to offer.
If you feel lazy to go out or peel an apple every time? Then order some organic dry apple dry fruit products to get the same taste and benefits.
Do you like apple desserts? Share your ideas in the comments!
Follow Us on Facebook : https://web.facebook.com/foodicare