Health Benefits of Apple: Who hasn’t heard of “An apple a day keeps the doctor away”? Apples, apart from being present in stories of all time (from the Adam and Eve episode to stories like Snow White), are very beneficial for our health. It helps prevent some diseases, such as diabetes, cancer, cardiovascular problems, and Alzheimer’s.
In addition to that, the apple is rich in fiber and has a low glycemic index, which helps to prolong satiety and decrease appetite throughout the day, thus promoting weight loss.
There are different types of apples, such as green, fuji, or golden, which can be eaten raw or used to make preparations, such as fruit salad, compotes, and vinaigrettes.
Health Benefits of Apple
The main benefits of consuming apples for health could be:
1. Protect against cardiovascular diseases
The apple is rich in pectin, a type of soluble fiber, which acts by decreasing the absorption of fats that come from food, such as cholesterol and triglycerides, which are responsible for the development of cardiovascular diseases such as myocardial infarction, atherosclerosis, and stroke.
2. Prevent and control diabetes
The polyphenols present in apples have antioxidant action that protects the beta cells of the pancreas from oxidative damage, which are responsible for the production of insulin, a hormone that maintains the balance of glucose in the blood, being important to prevent and treat diabetes.
In addition to this, this fruit is rich in fibers that help sugar from food to be absorbed more slowly, contributing to glycemic control.
3. Promote weight loss
Apples have very few calories, in addition to being rich in fiber and water, helping to increase the feeling of fullness for longer, and reducing appetite, which is beneficial for those who need to lose weight.
4. Improve the functioning of the intestine
The apple contains cellulose, hemicellulose, lignins, and pectins, fibers that increase the absorption of water in the intestine, helping the formation of feces and its elimination, improving constipation problems.
Also, this fruit contains pectin, a prebiotic fiber that serves as food for beneficial bacteria in the intestine, being necessary to maintain intestinal health and strengthen the immune system.
5. Help balance blood pressure
The apple is rich in potassium, a mineral that facilitates the elimination of excess sodium from the body through urine, thus favoring the balance of blood pressure.
In addition, the antioxidants present in the apple also help maintain healthy arteries and improve blood circulation, preventing high blood pressure.
6. Relieve stomach pain
The fibers of the apple, mainly pectin, relieve stomach pain and gastritis and help heal gastric ulcers since they form a gel that protects the lining of the stomach.
Likewise, the catechins and carotenoids present in this fruit also have antimicrobial properties and can help fight Helicobacter pylori, a bacterium that is responsible for gastritis, ulcers, and stomach cancer.
7. It could prevent some types of cancer
The polyphenols present in apples have an antioxidant and anti-inflammatory action that reduce cell damage caused by free radicals, which can prevent different types of cancer, such as lung, breast, and colon.
8. Prevent the appearance of cavities
The apple contains malic acid that increases the production of saliva, reducing the proliferation of bacteria responsible for the formation of plaque that causes dental caries.
9. Improve brain function
The apple contains flavonoids, such as quercetin, which have antioxidant and anti-inflammatory action, which protect the cells of the central nervous system against free radicals and prevent brain inflammation, improving memory and preventing diseases such as dementia and Alzheimer’s.
10. Slow down aging
Being rich in antioxidants, the apple is a very good option to avoid damage caused by free radicals in the skin, preventing sagging and wrinkles.
In addition to that, the fibers present in the apple prevent the formation of advanced glycation products (AGEs), compounds produced in the body with the excessive consumption of foods with a high glycemic index, such as white bread, cakes, and pastries. , which causes inflammation in the body and premature aging.
11. Help fight anxiety
The apple contains pectins, a prebiotic fiber that serves as food for the beneficial bacteria in the intestine, contributing to the balance of the intestinal flora, essential to combat and prevent anxiety.
12. Strengthen the immune system
By having good amounts of carotenoids and flavonoids, compounds with antioxidant and anti-inflammatory action, the apple helps protect and improve the functions of the cells of the immune system against infections and prevent diseases, such as the flu and colds.
13. Prevent asthma and rhinitis
This fruit contains quercetin, a flavonoid with powerful antioxidant action that acts by preventing oxidative damage and inflammation of the organs of the respiratory system, helping to prevent some diseases, such as asthma, rhinitis, and bronchitis.
The table below indicates the nutritional composition per 100 g of apple:
|Composition||150 g (1 medium unit) of apple with peel||150 g (1 medium unit) of apple without peel|
|Energy||96 calories||91.5 calories|
|Vitamin C||10.5mg||7, 55mg|