wonders of apple

Apples are rich in antioxidants. 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.

Here are 14 health benefits of apple:

1.       Get whiter, healthier teeth

An apple won’t replace your toothbrush, but biting and

chewing an apple stimulates the production of saliva in

your mouth, reducing tooth decay by lowering the levels

of bacteria.

2.       Avoid Alzheimer’s

A new study performed on mice shows that drinking

apple juice could keep Alzheimer’s away and fight the

effects of aging on the brain . 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

consumption of flavonol-rich apples could help reduce your risk of

developing pancreatic cancer by up to 23 per cent .

apples have been identified with 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.

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 into lower 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

Fibre in the apple 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 that quercetin 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 .