Apples are known for their excellent health benefits. So, what do you are the health benefits and nutritional value of apples?
Apples are one of the most popular types of fruits spread all over the world. They contain many nutrients necessary for the body, so what are the main health benefits of apples and nutritional value?
The apple fruit originates from Central Asia but grows worldwide. It is the fruit of the apple tree (Malus Domestica). Apples are one of the most common fruits in the world. Also, many different types of apples vary in size and color.
Apples also have multiple health benefits and nutritional value. It is rich in dietary fiber, antioxidants, vitamin C, and low in calories. It has a delicious taste and is usually eaten raw or in the form of drinks and juices, and it is also useful in many types of food recipes.
Also, you should avoid consuming apple seeds because they contain a substance called cyanide, which is a toxic substance. So, eating too many apple seeds can be fatal.
Health benefits of apples
Apples are a rich source of a group of vitamins, antioxidants, and flavonoids. So that makes apples a rich source of nutrients.
Here are the excellent health benefits of apples:
1. Apples Support the nervous system health
Some studies have found that eating apples helps reduce the number of nerve cells damaged by oxidative stress due to their containment of the compound Quercetin, which protects nerve cells.
Besides that, a study shows that people who consume fewer foods rich in flavonoids, like apples, are more likely to develop dementia and Alzheimer’s disease over about 20 years.
2. Apples reduce the risk of stroke
Some studies show the role of nutrients in apples in preventing the risk of stroke. And the reason for that is because of its dietary fiber content, which helps improve blood vessels and blood circulation health, and it also prevents strokes. (3, 4)
3. Apples improve heart health
Apples contain high levels of fiber and antioxidants, such as vitamin C and potassium, which help improve heart health, regulate blood pressure levels, and protect the heart from serious complications.
Besides that, pectin in apples helps lower harmful cholesterol levels (L D L) due to its role in protecting blood vessels and the circulatory system. So it is best to include it in the daily diet. (5, 6, 7)
4. Apples prevent diabetes
5. Apples help lose weight
6. Apples maintain the digestive health
One of the health benefits of apples is that they help improve digestion and protect the intestines because they contain fiber. These fibers also protect the mucous membrane of the colon from exposure to carcinogens and toxic substances. It helps stimulate the intestine and is healthy for people with constipation. (10, 5)
Besides, the pectin in apples helps maintain the balance of beneficial bacteria in the intestines.
7. Apples support the immune system
Apples are rich in essential vitamins necessary for the health of the body. They contain large amounts of natural and powerful antioxidant vitamin C to prevent breast cancer, resist diseases and infections. (11, 12)
Apples are rich in flavonoids epicatechin, procyanidin B2, quercetin, and tartaric acid. But tartaric acid is responsible for that give the sour flavor to apples. So, these compounds help boost immunity and get rid of free radicals.
8. Apples maintain bone health
Some studies show the crucial role of apples to prevent osteoporosis and strengthen bones because of their antioxidant and anti-inflammatory properties. (13)
The nutritional value of apples
Apples are a rich source of many vitamins and minerals such as vitamin A, B-complex vitamins, such as pyridoxine and thiamine, vitamin C, vitamin E, potassium, and iron. These vitamins and minerals play a crucial role in the functioning of enzymes necessary for the metabolism and several vital functions of the body.
You should avoid peeling them, as their skins contain essential dietary fiber and antioxidants.
100 grams of apples contain 52 calories, in addition to a wide range of vitamins and minerals necessary for human health, including the following: (14)
Protein: 0.3 g
Vitamin A: 54 IU
Vitamin C: 4.6 mg
Niacin: 0.1 mg
Vitamin E: 0.2 mg
Vitamin K: 2.2 mcg
Folate: 3 mcg
Pantothenic Acid: 0.1 mg
Choline: 3.4 mg
Betaine: 0.1 mg
Calcium: 6 mg
Iron: 0.1 mg
Magnesium: 5 mg
Phosphorus: 11 mg
Potassium: 107 mg
Sodium: 1 mg
Fluoride: 3.3 mcg
Dietary fiber: 2.4 g
Carbohydrates: 13.8 g
Energy: 52 calories
Sugars: 10.4 g
Fats: 0.2 g
Omega-3 fatty acids: 9 mg
Omega-6 fatty acids: 43 mg
Water: 85.6 g
Are there risks to eating apple fruit?
Eating apples is not associated with any risks or side effects, but it is better to follow the tips below to avoid any harm:
You must not eat a large number of apple seeds, as they contain powerful toxic cyanide when consumed in high doses. So it is best not to eat apple seeds.
It is better not to consume sour apples in large quantities, as they cause damage to the teeth by accumulating plaque. It is also advisable to brush your teeth well after eating.
You should not eat apples if you have any allergies to them.