The Apple trees are originated from Central Asia, ancestor Malus sieversii. Apple is cultivated worldwide. It is one of the most popular and most loved fruit in the world. Apple is grown in Asia and Europe and were spread to America by European colonials. This fruit is not only consumed as a fruit, but also used as juices, alcoholics beverages such as wine, brandy, also for flavorings such as cakes, pies...
Let's check some nutrition facts of an apple. A moderate apple provides 126 calories. A medium-sized apple of a 100 grams gives us:
- water 86%
- protien 0.3 grams
- carbs 13.8 grams
- calories 52
- sugar 10.4 grams
- fat 0.2 grams
- fiber 2.4 grams
Apples are a good source of vitamin C and rich in Potassium minerals.
Are there any health benefits?
Of course, yes, Apples helps to reduce blood sugar level. Just one serving per week may reduce risk by 3%, so it is good to control type 2 diabetes.
Studies shows that apple's phytonutrients can protect from cancer if the lungs and colon. One study in women reported that higher apple intakes were linked to a lower risk of cancer death. Apple's fiber content may also contribute to their cancer fighting properties.
Apples are also good for cholesterol and heart disease. It is mainly because they contain soluble fiber. This fiber can help lower blood cholesterol levels. Studies show that eating 1/5 cup of apple slices per day can decrease the risk of stroke by 9%.
It is also good for weight loss:
Apples are high in fiber and water, two qualities. Studies show that eating apples increased feelings of fullness for up to 4 hours. This happened, because whole apples reduce gastric emptying. Research also proves that apple intake may significantly reduce Body Mass Index (BMI).
Apple could help fight asthma. An excess of harmful molecules called free radicals can cause oxidative damage. This may lead to inflammatory and allergenic responses in our body. So, antioxidant-rich apples may help to protect your lungs from oxidative damage. Apple's include proanthocyanidins, may reduce or prevent allergic asthma airway inflammation. Also, apple skin is rich in antioxidant quercetin, which can help regulate your immune system and reduce inflammation.
What? For brain??
Yes, quercetin in apples may protect your brain from damage caused by oxidative stress. Research in rats show s that quercetin's antioxidant effects may protect the brain and nerves from oxidative damage and prevent injuries that can result in degenerative brain diseases like Alzheimer's disease or dementia. Also, quercetin may prevent stress-associated nerve damage by regulating oxidative and inflammatory stress markers. Further research is still needed before any conclusions can be drawn.
Let's check some of its potential downsides:
They may cause problems for people with irritable bowel syndrome (IBS) because they contain FODMAPs, a wide category of fibers that cause digestive symptoms, including gas and abdominal pain.
Their fructose content may also be problematic for people with fructose intolerance.
What do you think of eating apples? Grab an apple now!!
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