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Apple is obtained from the tree belonging to Rosaceae family, originated in nutrition rich mountain range of Kazakhstan. The shape of an apple can be described as an oval shape. The color of the peel differs from red to crimson red to green in color depending upon the area of cultivation. Internally the pulp is crisp and juicy with the mix of mild sweet and tangy in flavor. The seeds of an apple are not edible in nature.
Nutrition Level in an Apple:
Let us see the nutrition present in a medium sized apple:
Crabs: 25 grams
Fibre: 3.3 grams
Vitamin C: 4.6 mg
Potassium: 107 mg
Vitamin K: 2.2 mcg
Rich in various vitamins and minerals, this fruit definitely has some amazing benefits. Let us go through it:
8 Health Benefits of Apple:
1. Good for weight loss:
Apples are loaded with fibres and posses good content of water in it. Having a medium sized apple before a meal is filling to the stomach and gives one a chance to consume less quantity of meal than usual.
One feels fuller if he/she consumes slices of apple apple as compared to apple juice, apple jam or apple sauces.
The high fibre content also helps in digesting the food easily, gives proper nutrition to the body and thus further helps in weight loss.
2. Good for the heart:
Apples contain specific fibres which are called soluble fibres which naturally lowers the blood pressure and the bad cholesterol levels in the body.
They also contain polyphenols in the peel of the apple which is flavonoid called epicatechin. A study shows that the flavoid element present in the peel of the apple also reduces the heart stroke by 20% in an individual.
So eating an apple with the peel is much better than eating it without the peel. Make sure to wash the fruit properly before eating it especially when one eats it with peel.
3. Helps to relieve constipation and diarrhoea:
High concentration of fibre named pectin fibre is present in this fruit. It not only ails digestion but as a part of BRAT Diet it also helps in suppressing constipation which further relives the person from unnecessary stomach related problems.
Moreover, water content in the apple helps in preventing diseases like diarrhea naturally by providing necessary water in the body. Rest one has to have enough water in daily routine to prevent such diseases.
4. Looks after the bone health:
Apple skin has some antioxidants and anti-inflammatory compounds like favanoid phlorizine prevents bone degeneration especially during menopause and thus helps in producing bones.
Some studies show that apples naturally and positively contributes to the generation of bones in the body. This is one of the lesser known benefits of apple.
5. Lowers Cholesterol levels:
The pectin fibre and the antioxidants like polyphenols present in the apple even takes care of lowering the bad cholesterol in the body. This further helps in reducing the risk of hardening the arteries, damaging heart muscles and blood vessels.
6. Good for Diabetics and Blood sugar regulation:
The antioxidant polyphenols present in the apple balances the metabolism in the body, this also slows down the rate at which the sugar is absorbed by the body. Thus, people who have diabetes should consume an apple daily to keep their sugar balanced naturally. Apple also serves as a preventive measure from type 2 diabetes because of the antioxidant named Anthocyanin present in it. It is a good food to reduce sugar in your Breakfast.
7. Keeps the teeth white and gums strong:
Apples contains water and fibre which works amazingly as cleaning agents. The magic acid present in apple increases the production of saliva which further removes the bacteria from the mouth. The fibrous texture and the crunchiness of the fruit also keeps the gums stronger and healthier.
So keep up that pretty smile with white teeth by just eating an apple everyday!!
8. Good source of Vitamin C:
An apple contributes 14% of vitamin C in your body in whole day which is considered to be powerful fruit that must be included in your diet. This source of vitamin is helpful for good skin, eyes, boosts immunity and also beneficial for the brain health.
Vitamin C has properties of repairing tissues, especially of eyes and skin. As it renews the skin tissues, the fruit also has the power packed properties of anti ageing which makes your skin look younger and glowing. This is one of our favorite benefits of apple.
Intake of apple:
It is not always necessary to have apple in a raw manner. One can have it in many ways. The best time of have apples is before or after the workout. It has natural fructose and glucose sugar molecules which boost up the energy after the tiring workout that one does. Even if it is consumed before the workout, apple increases the physical performance and stamina as it provides enough energy to hit the gym.
The person, who is not working out, the best time to consume apple is in breakfast and it boosts up the metabolic rate and provides you with enough energy to work throughout the day.
Thus apple is power packed with lots of vitamins and minerals which an individual needs in their body to live a healthy and full of energy life. The benefits of apple is only possible if the intake of fruit is done in daily routine and not occasionally.
Remember to clean the fruit properly before having it and always try to consume it with the skin!!
Also, read here benefits of other fruits and vegetables.