Health Benefits of Apples

Health Benefits of Apples

“An apple a day keeps the doctor away.” What makes this old proverb true?

Apples are an awesome source of Vitamin C, pectin, and other fibers. Apples are a good source of potassium as well. Most of the important nutrients are found in the apple skin and raw apples are higher in many nutrients and phytochemicals, such as ellagic acid and flavonoids like quercetin.

NUTRITIONAL BENEFITS

A 100g (small) apple contains the following:

• Calories; 52
• Protein: 0.3g
• Fat: 0.2g
• Carbohydrates: 12.8g
• Fiber: 2.4g
• Sugar: 10.4g

A medium sized apple contains the following:

• Calories: 72
• Protein: 0.4g
• Fat: 0.2g
• Carbohydrates: 19.1g
• Fiber: 3.3g
• Sugar: 14.3g

A 100g serving of dried apples contain the following:

• Calories: 243
• Protein: 0.9g
• Fat: 0.3g
• Carbohydrates: 65.9g
• Fiber: 8.7g
• Sugar: 57.2g
• Potassium: 450mg

HEALTH BENEFITS

1. Decreased risk of diabetes
   1. Soluble fiber blunts blood sugar swings
2. Curbs cancers
   1. Apples are flavonol-rich foods which play havoc with cancers
3. Protects against Parkinson’s Disease
   1. Great free-radical fighting power because of antioxidants
4. Avoid Alzheimer’s
   1. Apple juice prevents the brain from aging due to increases in the neurotransmitter acetylcholine
5. Whiter brighter teeth and healthier gums
   1. Due to eating actions more saliva is released lowering tooth decay
6. Reduces cholesterol
   1. Soluble fiber links with fat in the intestine
7. Healthy heart
   1. Again soluble fiber to the rescue
8. Prevents gallstones
   1. Cholesterol causes gallstone to form; lower cholesterol equals reduced gallstone formation
9. Beats diarrhea ad constipation
   1. Fiber helps take care of both issues
10. Neutralizes Irritable Bowel Syndrome
    1. High fiber foods help control diarrhea, constipation and abdominal pains
11.  Hemorrhoids
    1. More fiber means easier bowel movements meaning less pressure on the anal canal and rectum
12. Weight control
    1. High fiber foods makes you feel full faster without a lot of calories
13. Detoxifies your liver
    1. Helps clean your liver
14. Boosts immune system
    1. Red apples have quercetin which helps boost and forĝtify your immune system
15. Prevents cataracts
    1. 10-15% less likely to develop cataracts due to the antioxidants found in apples
16. Antioxidant benefits
    1. A lot of polyphenols in apple skin
17. Cardiovascular benefits
    1. High water soluble fiber (pectin) and polyphenols helps lower total cholesterol and LDL
18. Blood sugar regulation
    1. Slows down carbohydrate digestion
    2. Reduces glucose absorption
    3. Stimulates pancreas to secrete more insulin
    4. Stimulates insulin receptors
19. Asthma buster
    1. Associated with antioxidant and anti-inflammatory nutrients
20. High blood pressure
    1. People who eat apples are 37% less likely to have hypertension
21.  Stroke
    1. Decreased risk

Have a healthy day,

John