"**An apple a day an apple keeps you away from the doctor**" is an old saying most of us are familiar with, but what makes this fruit special? What health benefits are associated with having apple? As one of the most cultivated and consumed fruits in the world, apples have been consistently referred to as "**miracle food**".
https://images.pexels.com/photos/588587/pexels-photo-588587.jpeg?auto=compress&cs=tinysrgb&dpr=2&h=650&w=940 [Source](https://www.pexels.com/photo/apple-blur-bright-close-up-588587/)
Apples are very rich in important antioxidants, flavonoids and dietary fiber. Phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Let us check a nutritional profile of this fruit and information on its potential health benefits. We can also see potential risks and precautions. **Apple**, (Malus domestica), the fruit of the domestic tree Malus domestica (Family Rosaceae), which is one of the most widely cultivated tree fruits. The apple is a pome (fleshy) fruit, in which both the ripening ovary and the surrounding tissue become fleshy. The apple flower of most varieties requires cross-pollination for fertilization. When harvested, apples are usually round, 5 to 10 cm (2–4 in) in diameter, and are red, green, or yellow, but they vary in size, shape, and variety. Are different. Apple varieties, of which there are thousands, fall into three broad classes: (1) cider varieties; (2) varieties of cooking; And (3) sweet varieties, which vary widely, but value color, shape, aroma, smoothness and perhaps crispness and touch.
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Many varieties have relatively high sugar, are only mildly acidic, and have very little alkali. Apples provide vitamins A and C, are high in carbohydrates, and are an excellent source of dietary fiber. Apples are eaten fresh or cooked in many ways and are often used as pastry filling, apple pie is probably a hardcore American dessert. Particularly in Europe, fried apples are typically accompanied by some dishes of sausage or pork. **Malus species** are native to temperate regions of both hemispheres. Apples were first eaten by Europeans. They were better chosen, and their varieties were recognized more than 2,000 years ago. Hundreds of varieties were recognized in Europe before settling in America. As the township wave swept across North America, it was accompanied by the distribution of seedling of apple varieties, perhaps by Indians and trappers, certainly by itinerants who became local mythological figures, the most prominent being Johnny Appleseed (John Chapman) , A professional nurseryman planted massive apple trees in Ohio and Indiana. Since the apple requires a considerable period of dormancy, it thrives in areas with a distinct winter period, typically in latitudes 30 ° to 60 °, both north and south. On the north side, apple growing is limited by low winter temperatures and a short growing season. The soil in which apple trees grow must be well dry; If the yield is not high then fertilizers can be used. Rolling hiltops or hillside sloping sides are preferred because they provide "air drainage", allowing cool, heavy air to flow down the valley during frosty spring nights, otherwise flowering or young. Fruits can be destroyed by exposure to cold.
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## Major Benefits Numerous research studies suggest that apples may be one of the healthiest foods in your daily diet. Let's take a look at the studies and the potential health benefits they suggest: A 2006 study published in the journal Experimental Biology and Medicine found that quercetin (an antioxidant found in abundance in apples) was one of two compounds that helped reduce cellular death that was associated with oxidation and inflammation of neurons. Due to this. Another study presented at the same conference and published in the Journal of Alzheimer's Disease suggested that the intake of apple juice could increase brain production of the essential neurotransmitter acetylcholine, resulting in improvement in mice that had Alzheimer's-like symptoms. It should be noted that both studies were funded by unrestricted grants provided by the Apple Association of America and the Apple Product Research and Education Council.
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The delicious and crunchy apple fruit is notable for its impressive list of phytonutrients, and antioxidants. Studies show that its components are essential for optimal growth, development and overall well-being. Apples are low in calories; 100 gram fresh fruit slices provide just 50 calories. However, they do not contain any saturated fats or cholesterol. However, the fruit is rich in dietary fiber, which helps prevent the absorption of dietary-LDL or bad cholesterol in the intestine. Fiber also protects the colon mucous membrane from exposure to toxins by binding to cancer-causing chemicals inside the colon. Apples are rich in antioxidant phytonutrients flavonoids and polyphenolics. The total measured antioxidant strength (ORAC value) of 100 grams of apple fruit is 5900 TE. Some of the important flavonoids in apples are quercetin, epictin, and procyanidin B2. Additionally, they are also good in tartaric acid which gives them a pungent taste. Overall, these compounds help protect the body from the harmful effects of free radicals. Apple fruit contains a good amount of vitamin-C and β-carotene. Vitamin C is a powerful natural antioxidant. Consuming vitamin-C rich foods helps the body develop immunity against infectious agents and removes harmful, pro-inflammatory free radicals from the body. In addition, apple fruit is an ideal source of B-complex vitamins such as riboflavin, thiamine and pyridoxine (vitamin B-6). Together, these vitamins help as enzymes in metabolism as well as co-factors in various synthetic functions inside the human body.
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Apples are also low in minerals like potassium, phosphorus and calcium. Potassium is an important component of the cell and body fluids help control heart rate and blood pressure; Thus, the bad effects of sodium are counteracted. Apple is good for diabetes and blood sugar regulation. According to DK Publishing's book Ealing Healing Foods, fructose (a class of sugar) and antioxidant polyphenols in apples improve metabolic balance and slow down the rate at which sugar is absorbed into the body. This quality of apple is especially effective for diabetics, who have to keep their blood sugar levels under control. Experts have also suggested that apple keeps the risk of developing type 2 diabetes low due to a class of antioxidants called anthocyanin, which is also responsible for the red, purple and blue colors in fruits and vegetables. Apples are also used for weight loss. Pectin fiber helps reduce the body's absorption of excess dietary fat. The abundant amount of fiber found in apples also helps you feel full for a long time. Fiber takes a long time to digest, which helps keep you satiated and helps you to stop other fats and sugar-rich foods. In the long run, it helps in weight loss. Enables digestion. Many of Apple's health benefits come from the wonder fiber pectin. This soluble fiber works wonders for your digestion. A type of soluble fiber, pectin draws water from your digestive system and forms a gel, which helps slow digestion and push feces through your intestines. Apples also contain malic acid, which is again a useful digestive aid. Helps relieve constipation and diarrhea. High concentration of pectin fiber not only aids digestion, but also regulates smooth bowel movement. According to the book Healing Foods, "Pectin has an amphoteric action. Paradoxically, it can relieve both constipation and diarrhea depending on the needs of the body. " Protects bones. Apples are also effective in strengthening bones and can play an important role in overall bone health. Fluorozine, a certain flavonoid found in apple peel, can help prevent bone loss associated with menopause, as it fights inflammation and the production of free radical that leads to bone degeneration.
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Lowers cholesterol. Pectin fibers and other components, such as antioxidant polyphenols, have been added to reduce "unhealthy" (LDL) cholesterol levels and to slow its oxidation. This further helps in hardening the arteries, reducing the risk of damage to the heart muscle and blood vessels. Boosts brain power. Apples have also been added to increase brain power. Acetylcholine increases production, which helps to create a stronger communication between nerve cells and the brain that improves your memory and reduces the likelihood of developing Alzheimer's. This benefit is true in the case of home-made apple juice without additives, and not in the case of store-bought juice. For a bright smile and strong gums. Apples are a great source of water and fiber, which act as cleaning agents. It contains malic acid which increases salivary production, therefore removing bacteria from the mouth. They are also full of vitamins and minerals that promote healthy teeth. The fibrous texture of the apple also helps to improve the health of your gums. Treatment of asthma Phytochemicals and polyphenols are chemicals that give the apple its healing properties, which can help a person recover from asthma, breathing problems, and improve the normal functioning of the lungs. Research shows that children who regularly consume apple juice have a lower risk of asthma and wheezing problems than those who rarely drink apple juice. Conversely, eating whole apples does not benefit children with wheezing and asthma.
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Detoxifies your liver. We are constantly consuming toxins, be it from beverages or foods, our liver is in charge of flushing out these toxins from your body. One of the best things you can eat apples to help detoxify your liver, apples are fruits that are made up of vitamins, minerals and fiber. Improves night vision. Velvet apples or Kamagong contain high amounts of vitamin A. It helps in improving vision and reducing the symptoms of night blindness in children. Vitamin A is essential for good eyesight. Allow your child to eat velvet apples and do not give him glasses. Brighton and Lighten Complexions. Apple fruit has the ability to lighten, brighten and smooth your skin. This is because it has the highest content of collagen and elastic, which is important for keeping your skin flawless and youthful. Thus, the intake of this delicious red fruit gives you a succulent, youthful glow. Anti Aging Benefits. Apples are an excellent anti-aging mask to rid the skin of wrinkles and wrinkles as well as to keep it moist. Regular consumption of apple ends fine lines and wrinkles. You can rub grated apple on your face and leave for 10 to 20 minutes. This will eliminate wrinkles as well as heal and cleanse your skin.
[Ref1](https://www.medicalnewstoday.com/articles/267290.php) [Ref2](https://navymedicine.navylive.dodlive.mil/archives/4534) [Ref3](https://www.webmd.com/food-recipes/benefits-apples) ***
*Thanks for being with me, Have a nice day.*
Originally posted here: https://steemit.com/health/@andyson/apple-facts-incredible-health-benefits-that-you-may-not-know
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