The Apple is delicious, full of rich nutrients, widely consumed worldwide, and available year-round. The saying, “An apple a day keeps the doctor away,” is not far from the truth. Regular consumption of the fruit can provide many vital nutrients and can help prevent a lot of health problems. There are many health benefits of this highly antioxidant fruit.
It has three essential nutrients – antioxidants, fibers, and simple sugars.
It is a wealthy source of antioxidants. They contain flavonoids and polyphenols, both of which are potent antioxidants. Its skin contains quercetin, which is a potent flavonoid. According to researchers, flavonoids help prevent cardiac disease in humans. When consumed regularly, flavonoids can lower the risk of cardiac disease by 20%. A 100g of this fruit is equivalent to 1500mg of vitamin C in terms of antioxidant content.
The antioxidants present in the fruit fight the free radicals in the body that tend to damage DNA. They also reduce the risk of cancer significantly.
The fruit is one of the richest sources of both soluble and insoluble fibers. A medium, unpeeled one has around 3 grams of fiber. The fiber content in the fruit can bring down cholesterol levels significantly and reduce the risk of heart disease and stroke.
The insoluble fiber present in the fruit helps remove the LDL cholesterol, which is the bad cholesterol, from the body. The soluble fiber reduces the amount of LDL cholesterol produced in the liver. By eating two of these fruits a day, you can bring down your cholesterol levels by 16%.
The soluble fiber in the fruit also helps remove toxins and heavy metals like lead and mercury from the system. The rich fiber content in the fruit ensures regular bowel movements. Eating one or two of these fruits a day regularly can help you stay away from constipation. The soluble fiber in apples, pectin, also can firm up excessively loose stool and is thus used as a natural medication for diarrhea.
The simple sugar in the fruit – fructose – is the one that breaks down slowly and helps keep your blood sugar levels stable. Regular consumption of the fruit can help prevent kidney stones. The antioxidants in the fruit are also known to protect the skin from various skin diseases.
Apples by Alex Skelly
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