Apples contain many healthy components. They are high in Vitamin C, fiber, antioxidants, and skin cancer prevention. But what about those other benefits?
Apples are also an excellent source of Vitamin E and Fiber. You can find out more by reading the following article. This article also explains the health benefits of apples for the skin.
So, why are apples so beneficial for our skin?
And, what are some other types of fruits and vegetables that are healthy for our skin?
Vitamin C
Apples contain a large amount of Vitamin C, a powerful antioxidant, and have been found to help boost your body’s resistance to free radicals and infectious agents.
Apples also contain B-complex vitamins, including thiamin and riboflavin, which are necessary for the maintenance of red blood cells and a healthy nervous system.
In addition, they contain vitamin K, which helps make proteins and strengthen bones, as well as encouraging normal blood clotting.
Apples are very nutritious and low in calories, making them an ideal snack or meal addition. They are rich in fiber, which is important for digestive health, and contain boron, which promotes bone growth. In addition to vitamin C, apples contain other nutrients and phytochemicals, which are powerful antioxidants.
They also contain plenty of fiber, making them ideal for weight loss and a variety of other health benefits. But perhaps the most notable benefit of apples is their high Vitamin C content.
A 3-inch medium apple has 10% of your recommended daily intake of Vitamin C. The Office of Dietary Supplements recommends adults consume between 90 and 75 milligrams of vitamin C daily, but a medium-sized apple has almost twice that amount.
Regardless of the amount of vitamin C you consume, apples are a fantastic way to get your recommended daily allowance. This fruit also has a number of other health benefits, including a strong immune system.
Fiber
Many health benefits of fiber are linked to apple consumption. Some studies have linked higher apple intake with a reduced risk of cardiovascular disease.
Other studies have linked apple consumption with a reduced risk of inflammatory diseases, such as cancer. While there’s no hard and fast scientific evidence to support this, many health experts agree that a diet high in fruits and vegetables may help maintain a healthy weight and help with weight loss.
So, what exactly is fiber, and why are apples beneficial for your health?
For starters, apples are rich in fiber, which helps regulate bowel movements. Apples also contain pectin, a soluble fiber that binds with cholesterol in the gastrointestinal tract.
Soluble fiber, or pectin, helps lower cholesterol levels and slow down the absorption of glucose. These properties make apples a great snack to take along with you on the go, as they provide quick-release natural sugars that boost energy levels.
The health benefits of apples are largely the same, but some varieties have more benefits than others. In addition to lowering cholesterol, apples are high in fiber, which is what the dietary recommendations for apples are.
The soluble fiber, or fiber, in apples dissolves in water and then retains a gel-like consistency. Because of this, it helps flush out bad cholesterol.
According to a recent study published in the Journal of Functional Foods, eating an apple every day significantly reduced heart disease risk.
Additionally, it reduced the oxidation of LDL in the blood by 40%.
Antioxidants
Researchers have long known that apples are a great source of antioxidants. Antioxidants are chemicals that neutralize free radicals, which can wreak havoc with cells and tissues.
Apples may have a role in the prevention of prostate, esophageal, and breast cancer.
In fact, eating apples can reduce the risk of all types of cancer. Read on for more information about the health benefits of apples and how to include them in your daily diet.
To measure the antioxidant content of different apple varieties, researchers analyzed eight popular apples. They found that Northern Spy, Red Delicious, and Ida Red have higher antioxidant activity than the rest.
The research, led by Rong Tsao of Agriculture and Agri-Food Canada, hopes to pinpoint the chemical compounds responsible for the antioxidant activity of these apples.
The findings could lead to improved breeding techniques for hybrid apples that contain higher levels of these compounds.
Researchers have discovered that antioxidants in apples are found in the flesh and peel of the fruit. Researchers have found that apple phenols produce H2O2, inhibiting tumor cell proliferation.
Moreover, apple extracts did not inhibit the proliferation of Hep G2 and Caco-2 colon cancer cells in culture media.
In addition, the antioxidant-producing enzyme catalase did not block the activity of apple extracts. This shows that apples contain numerous polyphenols and antioxidative substances.
Skin cancer prevention
Studies have shown that certain foods are beneficial in preventing skin cancer. Studies suggest that eating foods rich in antioxidants, such as apples, can protect against skin cancer. Among other nutrients, apples can prevent the onset of melanoma, a dangerous form of the disease.
According to Dr. Michael Greger, a medical doctor, antioxidants help suppress the genes that cause cancer. This helps to kill off breast and prostate cells.
The U.S. Department of Agriculture recommends that you consume at least 1.5 cups of fruits and vegetables a day. Apples can help you get your recommended daily allowance of fiber and potassium.
Apples also help your skin look healthier because they contain nutrients that nourish the skin.
In addition to being beneficial for skin health, apples also boost your daily vitamin and mineral intake. These nutrients are beneficial to your skin and can help protect it from sun damage.
Researchers at Cornell University found that apple peel contains more than a dozen compounds that inhibit and kill cancer cells in laboratory cultures.
Of these, three have yet to be described in the literature. Interestingly, one study showed that eating an apple daily reduced the risk of developing colon and breast cancer.
And the same study found that eating apple peel on a regular basis can reduce the risk of several kinds of cancer.
The benefits of apple peels are also associated with a decreased risk of other types of cancer, including breast cancer.
Weight loss
Eating apples regularly helps reduce your overall caloric intake and can lower the risk of diabetes, heart disease, and obesity.
Apples are also rich in antioxidants, dietary fiber, and flavonoids. Recent studies have shown that people who eat apples on a regular basis have a lower risk of obesity and disease. One medium apple has less than 100 calories and 4.4 grams of dietary fiber.
A medium apple has all of these nutrients and can help you feel full for longer.
Eating an apple 15 minutes before lunch may help you eat up to 190 fewer calories. A recent study by Penn State University looked at how many calories participants consumed while snacking on apples. Throughout the study, participants ate the same breakfast and lunch.
Apples’ pectin content prevents the absorption of fat. A study of over 4,000 participants shows that eating an apple is a smart way to shed extra pounds.
Besides being high in fiber and water, eating an apple will curb your appetite. A medium apple contains four grams of fiber or 16 percent of your daily requirement.
Additionally, eating an apple will keep you fuller for longer. In addition, eating an apple will prevent you from getting constipated. However, you should limit your apple consumption if you are breastfeeding a child.
You should also consume one apple at a time to avoid causing indigestion.
Protection from neurodegenerative diseases
Researchers from Cornell University report that eating apples regularly can protect brain cells from oxidative stress, a factor that contributes to the onset of neurodegenerative diseases.
The researchers identified the antioxidant quercetin as the compound responsible for this protective effect. This nutrient is found in fruit and vegetables but is particularly abundant in red apples.
The antioxidant is not found in high quantities in green apples but is present in lesser concentrations in red varieties.
The protective effects of apples are attributed to the complex nutrient combination found in apples. These compounds work in concert to reduce the oxidative stress that results in neurodegenerative diseases.
This article will review the combination of apple compounds and the protective effects they have on the body. Read on to learn how apples can protect you from Alzheimer’s disease.
They contain polyphenols and glucosinolates, two compounds found in large quantities in apples.
Consuming apples regularly has been linked to many health benefits. In addition to fighting memory loss, apples can protect against strokes.
In fact, research published in the American Heart Association journal Stroke shows that eating an apple with seven grams of dietary fiber every day can reduce the risk of first-time strokes by 7%.
The researchers found that eating three to four apples a day can reduce the risk of wheezing and asthma in children.
