A 4 Apple: An Apple A Day Keep’s The Doctor Away

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An apple is a sweet, edible fruit produced by an apple tree. Apple trees are cultivated worldwide and are the most widely grown species in the genus Malus. The tree originated in Central Asia, where its wild ancestor, Malus sieversii, is still found today.

“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?

A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.

One medium apple — 6.4 ounces or 182 grams — offers the following nutrients (1Trusted Source):

  • Calories: 95
  • Carbs: 25 grams
  • Fiber: 4 grams
  • Vitamin C: 14% of the Reference Daily Intake (RDI)
  • Potassium: 6% of the RDI
  • Vitamin K: 5% of the RDI

What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of the health benefits.

To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.

 

What Are The Health Benefits

You don’t have to be a nutritionist to realize 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.

In 2004, the USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two types of apples — Red Delicious and Granny Smith — ranked 12th and 13th respectively.

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.

 

1.Prevent cataracts

Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants — like apples — are 10 to 15 percent less likely to develop cataracts. So, as you can see, apple benefits are endless!

2. Boost your immune system

Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out. That’s one of the most unexpected health benefits of apples.

3. Good For Lever

Your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best – and easiest – things you can eat to help detoxify your liver is fruits, like apples

4. Loose Weight

This is one of the health benefits of apples most of us are willing to get. Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea.

To manage weight and improve overall health, doctors recommend a diet rich in fibre. Foods high in fibre — like apples — will fill you up without costing you too many calories.

Apples are a good source of fiber and vitamin C. They also contain polyphenols, which may have numerous health benefits.

5. Good For Heart

Apples have been linked to a lower risk of heart disease (Trusted Source).

One reason may be that apples contain soluble fiber — the kind that can help lower your blood cholesterol levels.

They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.

One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure.

An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke (Trusted Source).

Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants (Trusted Source).

6. Low Risk of Diabetics

Several studies have linked eating apples to a lower risk of type 2 diabetes (Trusted Source).

In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples per week had a similarly protective effect (Trusted Source).

It’s possible that the polyphenols in apples help prevent tissue damage to beta cells in your pancreas. Beta cells produce insulin in your body and are often damaged in people with type 2 diabetes.

7. Prevent Hemorrhoids

Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids. Here comes the benefits of apples again: apples are a great source of fibre which can help keep you regular. A healthy digestive system means a healthy body.

8.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.

Test-tube studies have shown a link between plant compounds in apples and a lower risk of cancer (Trusted Source).

Additionally, one study in women reported that eating apples was linked to lower rates of death from cancer (Trusted Source).

Scientists believe that their antioxidant and anti-inflammatory effects may be responsible for their potential cancer-preventive effects (Trusted Source).

Famous Types of Apples

Red Delicious:

Meet the world’s favorite snacking apple. The heart-shaped Red Delicious features a bright red and sometimes striped skin. Renowned for its crunchy texture and mildly sweet flavor, this tasty apple shines in cool, crisp salads.Red Apple

Uses: snacking, salads

History:
Introduction to Market: 1874

Place of Origin: Peru, Iowa

Parentage: Unknown, discovered as a chance seedling on the farm of Jesse Hiatt. Originally known as Hawkeye.

 

 

Gala

Crisp and Very Sweet

You’ll go gaga for Gala! This crisp, aromatically-sweet apple features pink-orange stripes atop a pretty yellow background. Delicious in salads, pies, and sauces, the Gala’s popularity is on the rise around the world.

Uses: snacking, salads, baking, beverages, pies, sauce

History:
Introduction to Market: 1965

Place of Origin: New Zealand

Parentage: Cross of Kidd’s Orange and Golden Delicious apples

 

 

 

Fuji

Crunchy and Super Sweet

Enjoy the full flavor of a Fuji! A crunchy, super-sweet and flavor-forward apple, the Fuji can be enjoyed as an everyday snack as well as in pies, sauces, baking and more.

Uses: snacking, salads, baking, beverages, pies, sauce, freezing

History:
Introduction to Market: 1962

Place of Origin: Japan

Parentage: Cross of Red Delicious and Ralls Janet apples

 

 

 

Granny Smith

Crunchy and Tart

Tempt your taste buds with tart Granny Smith apples! Known for its delicious tart flavor and pleasing crunch, the Granny Smith apple’s popularity comes as no surprise. What’s more, it’s a go-to apple variety for snacking and is a favorite of pie bakers. Granny Smiths are great in all kinds of recipes, such as salads, sauces, baking, freezing, and more.

Uses: snacking, salads, baking, beverages, pies, sauce, freezing

History:
Introduction to Market: 1868

Place of Origin: Australia

Parentage: Believed to be descended from French Crabapples cultivated by Australian grandmother Maria Ann Smith

 

Honeycrisp

Crisp and Distinctly Sweet

The Honeycrisp apple’s name says it all! Pleasantly crisp, sweet and juicy, this popular apple features a beautiful bright red skin mottled with pale green. Its complex flavor is subtly tart, and is a versatile ingredient for recipes ranging from sweet to savory. As a snack, Honeycrisp apples burst with juice with every bite, and they are also a delicious addition to salads, pies, sauces, and baked goods.

Uses: snacking, salads, baking, beverages, pies, sauce

History:
Introduction to Market: 1991

Place of Origin: University of Minnesota, Minneapolis-St. Paul, Minnesota

Parentage: Cross between a Keepsake apple and an unknown variety

 

 

 

Golden Delicious

Crisp and Sweet

The Golden Delicious is a perfect pick for any recipe. Sweet and mellow, this crisp apple has a tender golden skin, and its flesh stays white after slicing for longer than other apple varieties. Reach for a Golden Delicious as an all-purpose apple for snacking, salads, baking, freezing, sauces, and more.

Uses: snacking, salads, baking, beverages, pies, sauce, freezing

History:
Introduction to Market: 1914

Place of Origin: Clay County, West Virginia

Parentage: Unknown, perhaps the chance seedling can be traced to Golden Reinette and Grimes Golden.

 

 

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