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    Possible Health Benefits of Apples

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    Eirojram Marjorie
    Apples provide many health benefits due to their antioxidant and fiber content. Studies show apples may reduce risks of cancer, diabetes, stroke and neurodegenerative diseases. They are low in calories, fat and sodium but high in vitamin C, fiber and phytonutrients. While apple seeds contain cyanide, the fruit itself is generally safe to eat with precautions like brushing teeth after consumption due to acid levels.

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    Possible Health Benefits of Apples

    Uploaded by

    Eirojram Marjorie
    60 views11 pages
    Apples provide many health benefits due to their antioxidant and fiber content. Studies show apples may reduce risks of cancer, diabetes, stroke and neurodegenerative diseases. They are low in calories, fat and sodium but high in vitamin C, fiber and phytonutrients. While apple seeds contain cyanide, the fruit itself is generally safe to eat with precautions like brushing teeth after consumption due to acid levels.

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    Apples provide many health benefits due to their antioxidant and fiber content. Studies show apples may reduce risks of cancer, diabetes, stroke and neurodegenerative diseases. They are low in calories, fat and sodium but high in vitamin C, fiber and phytonutrients. While apple seeds contain cyanide, the fruit itself is generally safe to eat with precautions like brushing teeth after consumption due to acid levels.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    60 views11 pages

    Possible Health Benefits of Apples

    Uploaded by

    Eirojram Marjorie
    Apples provide many health benefits due to their antioxidant and fiber content. Studies show apples may reduce risks of cancer, diabetes, stroke and neurodegenerative diseases. They are low in calories, fat and sodium but high in vitamin C, fiber and phytonutrients. While apple seeds contain cyanide, the fruit itself is generally safe to eat with precautions like brushing teeth after consumption due to acid levels.

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    of 11

    "An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar

    with, but what makes this fruit so special? What health benefits are associated with eating
    apples?
    As one of the most cultivated and consumed fruits in the world, apples are
    continuously being praised as a "miracle food".

    In fact, apples were ranked first in Medical News Today's featured article
    about the top 10 healthy foods.

    Apples are extremely rich in important antioxidants, flavanoids, and dietary


    fiber.

    The phytonutrients and antioxidants in apples may help reduce the risk of
    developing cancer, hypertension, diabetes, and heart disease.

    This article provides a nutritional profile of the fruit and its possible health
    benefits. It also discusses the possible risks and precautions and some
    frequently asked questions.

    Possible health benefits of


    apples
    A collection of research studies suggests that apples may well be one of
    the most healthy foods for you to include in your daily diet. Let's take a look
    at the studies and the possible health benefits suggested by them:

    Improving neurological health


    A 2006 study published in the journal Experimental Biology and Medicinefound
    that quercetin (one of the antioxidants found abundantly in apples) was one of two
    compounds that helped to reduce cellular death that is caused by oxidation and
    inflammation of neurons.8

    Another study presented at the same conference and published in the Journal of
    Alzheimer's Disease suggested that apple juice consumption may increase the
    production in the brain of the essential neurotransmitter acetylcholine, resulting in
    improved memory among mice who have Alzheimer's-like symptoms. 8

    It should be noted that both studies were funded by unrestricted grants provided by
    the U.S. Apple Association and Apple Products Research and Education Council.

    Preventing dementia
    A study published in the Journal of Food Science in 2008 suggested that eating
    apples may have benefit for your neurological health.

    The researchers found that including apples in your daily diet may protect neuron
    cells against oxidative stress-induced neurotoxicity and may play an important role
    in reducing the risk of neurodegenerative disorders such as Alzheimer's disease.

    Reducing your risk of stroke


    A study involving 9,208 men and women showed that those who ate the most
    apples over a 28-year period had the lowest risk for stroke.

    The researchers concluded that the intake of apples is related to a decreased risk of
    thrombotic stroke.4

    Lowering levels of bad cholesterol


    A group of researchers at The Florida State University stated that apples are a
    "miracle fruit".

    They found that older women who ate apples everyday had 23% less bad cholesterol
    (LDL) and 4% more good cholesterol (HDL) after just six months.

    Reducing your risk of diabetes

    Apples could also help lower your risk of diabetes. A study involving 187,382
    people found that people who ate three servings per week of apples, grapes,
    raisins, blueberries or pears had a 7% lower risk of developing type 2
    diabetes compared to those who did not.

    Warding off breast cancer


    There is growing evidence suggesting that an apple a day may help prevent breast
    cancer, according to a series of studies conducted by prominent Cornell researcher
    Rui Hai Liu.

    Liu said her research adds to "the growing evidence that increased consumption of
    fruits and vegetables, including apples, would provide consumers with more
    phenolics, which are proving to have important health benefits. I would encourage
    consumers to eat more and a wide variety of fruits and vegetables daily."

    Obesity
    In a study published in the journal Food Chemistry in 2014, a team of researchers
    analyzed how the bioactive compounds of seven different varieties of apples -
    Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red
    Delicious - affected the good gut bacteria of diet-induced obese mice.

    The researchers found that, compared with all other apple varieties, Granny Smiths
    appeared to have the most beneficial effect on good gut bacteria. They suggest that
    their findings may lead to strategies that prevent obesity and its associated
    disorders.

    1of7

    Nutritional profile of apples


    Apples contain almost no fat, sodium or cholesterol.

    Apples deserve to be called "nutritional powerhouses". They contain the


    following important nutrients:

    Vitamin C - a powerful natural antioxidant capable of blocking some of the


    damage caused by free radicals, as well as boosting the body's resistance
    against infectious agents, according to the University of Maryland Medical
    Center.1

    B-complex vitamins (riboflavin, thiamin, and vitamin B-6) - these vitamins


    are key in maintaining red blood cells and the nervous system in good
    health.

    Dietary fiber - the British National Health Service says that a diet high in fiber
    2

    can help prevent the development of certain diseases and may help
    prevent the amount of bad cholesterol in your blood from rising.

    Phytonutrients - apples are rich in polyphenolic compounds". These


    phytonutrients help protect the body from the detrimental effects of free radicals. 3

    Minerals such as calcium, potassium, and phosphorus.


    Apples, with skin (edible parts) nutritional value per 100 grams

    Energy - 52 kcal Carbohydrates - 13.81 g


    Fat - 0.17 g Protein - 0.26 g

    Water - 85.56 g Sodium - 1 mg

    Beta-carotene - 27 g Lutein and zeaxanthin - 29 g

    Thiamin (vitamin B1) - 0.017 mg Vitamin A equiv - 3 g

    Riboflavin (vitamin B2) - 0.026 mg Niacin (vitamin B3) - 0.091 mg

    Pantothenic acid (vitamin B5) - 0.061 mg Vitamin B6 - 0.041 mg

    Folate (vitamin B9) - 3 g Vitamin C - 4.6 mg

    Vitamin E - 0.18 mg Vitamin K - 2.2 g

    Calcium - 6 mg Iron - 0.12 mg

    Magnesium - 5 mg Manganese - 0.035 mg

    Phosphorus - 11 mg Potassium - 107 mg


    Note: the average size of an apple is 150 grams
    Source: USDA

    Risks and precautions


    No serious side effects are linked to apple consumption.

    Apple seeds contain contain cyanide, a powerful poison. Eating too


    many apple seeds can potentially be fatal. Apple seeds should not be
    consumed.

    In addition, because apples are fairly acidic, they could be up to four times
    more damaging to teeth than carbonated drinks, according to a study led by
    Professor David Bartlett at the King's Dental Institute.5

    Professor Bartlett said that "snacking on acidic foods throughout the day is
    the most damaging, whilst eating them at meal times is much safer. It's not
    what you eat it's how you eat it - an apple a day is good, but taking all day
    to eat the apple can damage teeth."

    Apples - three frequently asked


    questions
    Should I eat the apple peel? - Most of the fiber and antioxidants are in the
    peel, says Dianne Hyson, Ph.D., R.D. , a research dietitian at UC Davis in the
    6

    Department of Internal Medicine.

    What about pesticides on the peel? - Dr. Hyson says "Despite public
    misperceptions, laboratories have consistently found very low levels - if any
    - of pesticide residues on the skin of apples."

    I have type 2 diabetes, can I eat apples? - According to the American


    Diabetes Association, "Apples are a nutritious food and you can still eat
    them even if you have diabetes." The Association reminds people to eat
    the peel and advises on buying small apples (2.5 inches in diameter).

    Further reading
    Have you enjoyed reading about the potential health benefits of apples?
    Take a look at our collection of articles about other fruits.

    Alternatively, read our article about the top 10 healthy foods for your daily
    diet.

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