Health Benefits of Apples - 15 Better Reasons You Need To Know

Health Benefits of Apples - 15 Better Reasons You Need To Know

Difference between green apples and red apples

Some of us may ask about the difference between green apples and red apples. Basically, these two types of apples have similar nutritional content.

It’s just that the amount of these nutrients is slightly different. Red apples store up to five times more anthocyanins than green apples like Granny Smiths.

Anthocyanins are pigments that make apple skin darker. These anthocyanin pigments offer benefits for heart health and lower cholesterol.

Even though the nutrients are the same, Red Delicious apples have slightly more fiber, calcium, magnesium, phosphorus, potassium, and vitamin K.

On the other hand, Granny Smiths green apples have slightly greater vitamin A. Regardless, what equates green apples and red apples and other variants of apples is the high levels of antioxidants.

15 Health Benefits of Apples for Body

1. Health benefits of apples to protect heart function

Several studies have shown that high levels of flavonoids can reduce the risk of cardiovascular disease by 35%, especially in women.

There are also other studies conducted on thousands of people who eat apples and wine.

The results of these studies reveal the effect of apples on the prevention of heart disease and heart attacks.

Another study with animal samples showed that the components in apple skins and flesh have the ability to lower cholesterol.

This part of the fruit protects the heart and blood vessels from damage caused by free radicals.

2. Health benefits of apples to maintain brain function

Polyphenols in apples can protect the brain from decreased nerve function that causes Alzheimer’s and Parkinson’s along with a weak memory due to age.

The pigment quercetin and phenolic acid have a big role to play in this. The nature of apples which can ward off free radicals can also inhibit cognitive decline in the brain.

3. Health benefits of apples as anti-inflammatory properties

Chronic inflammation is often associated with diabetes, cardiovascular disease, irritable bowel, Alzheimer’s, and others.

Adding apples to your diet can help prevent inflammation that causes these diseases.

Apples with their skins store enough polyphenols to inhibit the production of inflammatory compounds.

Apple juice also has flavonoid derivatives such as procyanidin and phloretin. These molecules can block the expression of genes involved in inflammation.

4. Apple benefits as good skin care

Apples have various types of natural flavonoids. One of them is phlorizin, which has been studied as an anti-aging effect on skin. Several other flavonoids can protect the skin from freckles and inflammation caused by sunlight and ultraviolet rays.

Flavonoid compounds also control the release of sebum and help ward off acne. Vitamin C in apples can also rejuvenate the skin with its antioxidant properties.

5. Eating apples help you to lose weight

Apples contain large amounts of dietary fiber. These nutrients can slow digestion and provide an easy feeling of fullness.

Several studies suggest that fiber-rich foods such as apples can help reduce the likelihood of gaining weight. The glycemic index offered by apples is also relatively low.

In other words, apples will not make blood sugar spike up. Balanced blood sugar can reduce a person’s appetite so that he will not gain weight due to eating too much.

6. Controlling diabetes

Apple’s flavonoid compounds are believed to be involved in reducing the problem of developing diabetes. A study states that people who eat 1-2 apples per day have a 25% lower risk of developing type 2 diabetes.

The antioxidants provided by these flavonoids make apples a food that is so active in protecting pancreatic cells from damage.

Also remember that apples contain a low glycemic index, which means that blood sugar can be well controlled.

7. Helps for digestion and intestinal health

Polyphenols and fiber are the main components that are beneficial for digestive health. Most of their part directly into the milk and fermented by the bacteria in the intestine.

Insoluble apple fiber is converted into short chain fatty acids. These fatty acids then help the growth of intestinal microbes and maintain the ratio between the two classes of good bacteria in the gut, Firmicutes and Bacteroidetes.

Fiber is also useful for compacting stool so that it is easier to pass. In addition, these nutrients carry water to cleanse and facilitate bowel movements.

8. To nourish the eyes

Vitamin A, vitamin C, and quercetin can protect the eyes from degeneration of function due to age factors and other eye infections.

Carotenoids such as lutein and zeaxanthin in fruit are also important for detecting color in the retina.

Therefore, apples and foods with similar components can maintain macular levels in the retina and prevent deteriorating visual function.

9. Strengthen bones and teeth

The benefits of apples also lie in their high mineral count. Apples contain the minerals boron, potassium, calcium, and zinc.

The amount of minerals in apples is necessary for bone health. In fact, this fruit can be a good dietary complement for post-menopausal women.

The antioxidants in apples can slow down the appearance of bad bone conditions, such as osteoarthritis and osteoporosis.

Apple’s fibrous flesh can also increase saliva production and balance acids in the mouth.

10. Relieves asthma symptoms

Apples are also known as a natural treatment for asthma. Apart from that, apples have also been linked to lung health.

11. Prevent cancer

Several clinical trials say that eating apples can prevent the body from the threat of cancer. These types of cancer include lung, colorectal (large intestine), and digestive tract cancer.

Apples are one of the fruits that have high levels of flavonoids. Apple skin is a bigger contributor to antioxidants than the flesh.

These antioxidants can stop the production of reactive or toxic substances and eradicate free radicals that damage cell health and DNA.

12. Helps hair growth

One variant of annurca red apple contains a high polyphenol called procyanidin B2. This compound is believed to stimulate hair follicles and keratin production.

This effect has been studied in several participants. Those who ate annurca apples for two months experienced improvements in hair growth, thickness, and weight, as well as the keratin in them.

13. Supports the immune system

With its rich vitamin C, it’s no wonder that apples can be a good fruit to support the immune system. Vitamin C itself has a role in helping the immune system function.

These nutrients help strengthen tissue protection against pathogens while preventing oxidative stress.

14. Lowering cholesterol levels and high blood pressure

The soluble fiber content in apples is believed to reduce cholesterol levels which can lead to cardiovascular disease.

Soluble fiber can also prevent cholesterol spikes in blood vessel walls so that it can keep atherosclerosis (obstructed blood flow due to plaque) and heart disease.

15. Health benefits of apples skin

A 2017 study found ursolic acid in apple skins that are waxy. This compound has several properties that are good for health.

Among them are inhibiting the growth of prostate cancer cells and as an anti-cancer compound. It should also be noted that you always clean the apple skin to clean the chemicals that stick.

There are so many benefits that we can get from apples. Even though there are large variety of apples in the market, you can still get the nutrients the body needs, no matter what type of apple it is.

Therefore, apples are very good for complementing a healthy diet for our body.