Health Benefits of Apple

An apple is a fruit of the apple tree of the species Malus domestica, in the rose family (Rosaceae). Apples have been grown for thousands of years in Asia and Europe. The tree originated in Western Asia, where its wild ancestor, Malus sieversii is still found today. It is one of the most widely cultivated tree fruit. Apples grow on small deciduous trees that blossom in the spring and produce the fruit in the fall. The apple forms a tree that is small and deciduous, reaching 3 to 12 meters tall, with a broad often densely twiggy crown. There are more than 7,500 known cultivars of apples, resulting in a wide range of desired characteristics. Different cultivars are bred for various tastes and uses including cooking, fresh eating, and cider production. Domestic apples are generally propagated by grafting, although wild apples grow readily from seed.

Apples have been present in the mythology and and religions of many cultures. Apples are often eaten raw, but can also be found in many foods such as desserts and drinks. Sliced apples turn brown with exposure to air due to the conversion of natural phenolic substances into melanin upon exposure to oxygen. Apples can be canned or juiced. They are milled to produce apple cider and filtered for apple juice. The juice can be fermented to make cider, ciderkin, and vinegar.

As the proverb says "An apple a day keeps the doctor away," is true when considering the health benefits it gives when consuming it. Apples are often eaten raw the whole fruit including the skin is suitable for human consumption except the seeds, which are slightly poisonous. The major health benefits of taking apple are described below.

1. Helps in digestion​:  The fiber content, helps regulate bowel movements and may thus reduce the risk of colon cancer. Regular consumption of apples ensures smooth bowel movements and helps in preventing constipation and stomach disorders.

2. Promotes healthy teeth: Eating apples helps cleaning the teeth and gum and reduces the incidence of cavities in teeth. The fiber in the apple cleanses the teeth and the antibacterial  properties keeps the bacteria away.

3. Prevents heart disease: It helps in weight loss and controlling cholesterol. The fiber contained in apples reduces cholesterol by preventing reabsorption.

4. Prevents cancer: Apples possess flavonoids and phenolic compounds which may be cancer-protective and demonstrate antioxidant activity. The predominant phenolic phytochemicals in apples are quercetin, epicatechin, and procyanidin B2.​The dietary fibers also help protect the mucous membrane of the colon from exposure to toxic substances by binding to cancer causing chemicals in the colon.

5. Improves cognitive function: It prevents decline in cognitive performance that accompanies dietary and genetic deficiencies and aging.

6. Prevents anemia: Apple supplements adequate amounts of iron and other minerals that helps to improve iron deficiency states such as anemia.

7. Helps recovering: It is often given to patients to help a fast recovery from their illness. Apples are known to remove weakness and add vigour and vitality in weak people.

8. Skin Care: Pastes of apple and honey or apple and milk when applied on the skin increase its shine and glow.

9. Eye care: Apples are believed to improve eye-sight. It also helps in treating night blindness.

10. Protects from inflammation: Apple contains vitamin C and beta-carotene. Vitamin C is a powerful natural antioxidant. It helps the body to develop resistance against infectious agents and scavenge harmful pro-inflammatory free radicals from the body.

11. Helps in metabolism: Apple is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). These vitamins help as co-factors for enzymes in metabolism as well as in various other synthetic functions inside the body.

12. Apple also contains small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure and counters the bad influences of sodium.

 

Although many beneficial health effects have been found on eating apples, there are some drawbacks also. The seeds of apple are slightly poisonous and so avoid taking it along with seeds. Two forms of allergies are also seen to various proteins found in the fruit in some people.

Buy fresh, bright, firm textured apples that indicates an undamaged fruit. Apples are among the foods on which pesticide residues have been frequently found. So it is recommended to thoroughly rinse the entire apple under a stream of pure running water while gently scrubbing the skin with a natural bristle brush for 10-15 seconds.​