Many of us forget that sometimes, the simplest
answers are the best. Better health could be as easy as reaching for the fruit
bowl for some apples next time you need a
snack
In 2004, USDA scientists
investigated over 100 foods to measure their antioxidant concentration per
serving size.Two apples—Red Delicious and Granny Smith—ranked 12th and 13th
respectively. Antioxidants are
disease-fighting compounds. Scientists believe these compounds help prevent and
repair oxidation damage that happens during normal cell activity. Apples are
also full of a fibre called pectin—a medium-sized apple contains about 4 grams
of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a
combination that gives it a huge list of health benefits.
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1. Get whiter, healthier teeth
An apple won’t replace your toothbrush, but biting andchewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by
lowering the levels of bacteria.
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A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight theeffects of aging on thebrain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.
3. Protect against Parkinson’s
Research has shown that people who eat fruits and other
high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of
the brain’s dopamine-producing nerve cells. Scientists have linked this to the
free radical-fighting power of the antioxidants contained therein.
4. Curb all sorts of cancers
Scientists from the American Association for Cancer Research,
among others, agree thatthe consumption of flavonol-rich apples could help reduce your
risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have
identified several compounds—triterpenoids—in apple peel that have potent
anti-growth activities against cancer cells in the liver, colon and breast.
Their earlier research found that extracts from whole apples can reduce the
number and size of mammary tumours in rats. Meanwhile, the National Cancer
Institute in the U.S. has recommended a high fibre intake to reduce the risk of
colorectal cancer.
5. Decrease your risk of diabetes
Women who eat at least one apple a day are 28
percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are
loaded with soluble fibre, the key to blunting blood sugar swings.
6. Reduce cholesterol
The soluble fibre found in apples binds with fats in the
intestine, which translates intolower cholesterol levels and a healthier you.
7. Get a healthier heart
An extensive body of research has linked high
soluble fibre intake with a slower buildup of cholesterol-rich plaque in your
arteries. The phenolic compound
found in apple skins also prevents the cholesterol that gets into your system
from solidifying on your artery walls. When plaque builds inside your arteries,
it reduces blood flow to your heart, leading to coronary artery disease.
8. Prevent gallstones
Gallstones form when there’s too much cholesterol in your bile
for it to remain as a liquid, so it solidifies. They are particularly prevalent
in the obese. To prevent gallstones, doctors recommend a diet high in
fibre to help you control
your weight and cholesterol levels.
9. Beat diarrhea and constipation
Whether you can’t go to the bathroom or you just can’t stop, fibre found
in apples can help. Fibre can either
pull water out of your colon to keep things moving along when you’re backed up,
or absorb excess water from your stool to slow your bowels down.
10. Neutralize irritable bowel syndrome
Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating.
To control these symptoms doctors recommend staying away from dairy and fatty
foods while including a high intake of fibre in your diet.
11. Avert hemorrhoids
Hemorrhoids are a swollen vein in the anal canal and while not
life threatening, these veins can be very painful. They are caused by too much
pressure in the pelvic and rectal areas. Part and parcel with controlling
constipation, fibre can prevent you from straining too much when
going to the bathroom and
thereby help alleviate hemorrhoids.
12. Control your weight
Many health problems are associated with being overweight, among
them heart disease, stroke, high blood pressure, type 2 diabetes and sleep
apnea. To manage your weight and improve your overall health, doctors recommend
a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.
13. Detoxify your liver
We’re constantly consuming toxins, whether it is from drinks or
food, and your liver is responsible for clearing these toxins out of your body.
Many doctors are skeptical of fad detox diets, saying they have the potential
to do more harm than good. Luckily, one of the best—and easiest—things
you can eat to help detoxify your liver is fruits—like apples.
14. Boost your immune system
Red apples contain an antioxidant called quercetin. Recent
studies have found thatquercetin can help boost and fortify your immune system, especially when you're stressed out.
15. Prevent cataracts
Though past studies have been divided on the issue, recent
long-term studies suggest that people who have a diet rich in fruits that
contain antioxidants—like apples—are 10 to 15 per cent less likely to
develop cataracts.
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