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Why are apples good for you?

An old proverb "An apple a day keeps the doctor away" is 100% true. Really what an amazing fruit! Let's explore the wonderful benefits of apple on human health.

What makes an apple wonderful?

Apple contains the following components that are beneficial to us:

  • Flavonols: (Quercetin, but also Kaempferol and Myricetin)
  • Catechins: (especially epicatechin)
  • Anthocyanins (if the apples are red-skinned)
  • Chlorogenic acid,
  • Phloridizin
  • Procyanidins
  • And several dozen more health-supportive polyphenol nutrients
  • Fiber: soluble fiber pectin
  • Vitamin C.

How apple is beneficial to us

1. For healthy eyes:

It carries a large amount of both vitamin A and vitamin C, which help to treat night blindness. Another modern long-term study recommends that people, who have food rich in fruits that contain antioxidants like apples, are 10 to 15 percent less likely to develop cataracts.

2. For a healthy heart:

A fresh apple is an ideal snack. They are rich in flavonoids, antioxidants that help prevent heart diseases, but you must eat the skin. Reduced lipid peroxidation is a key factor in lowering the risk of many chronic heart problems. Modern research has shown that the quercetin content of apples also provides our cardiovascular system with anti-inflammatory benefits.

3. Apples prevent high blood pressure:

According to a recent food database analysis, adults who eat apples are 37 percent less likely to have hypertension.

4. Apples fight high cholesterol:

Apples are cheap in calories and high in the soluble fiber pectin, which helps lower artery-damaging LDL blood cholesterol levels.

5. Apples help to fight Alzheimer's:

A unique ingredient in apples called quercetin can guard brain cells against free radical damage. It highers the neurotransmitter acetylcholine level, which helps the patient fight against Alzheimer's disease.

6. Apples prevent different type of cancers:

Colon Cancer: According to a recent study from Germany, it produces chemicals that help fight the formation of cancer cells. Other studies have shown that a type of antioxidant found in apples, called prokiendans, triggered a series of cell signals that resulted in cancer cell death. Pancreatic Cancer: Scientists from the American Association for Cancer Research, among others, agree that consuming apples rich in flavonoids can reduce your risk of pancreatic cancer by 23%. Cancer of liver, colon, and breast: Cornell University researchers have identified several compounds in apple peel, tryptophanides, which have strong anti-growth activity against liver, colon, and breast cancer cells. Their preliminary research has shown that whole apple extract can reduce the number and size of animal tumors in mice. Colorectal cancer: The National Cancer Institute in the U.S. has recommended a high fiber intake to reduce the risk of colorectal cancer. Lung Cancer: Researchers aren't sure why apples are so closely linked to reducing the risk of lung cancer. Their antioxidants and anti-inflammatory benefits are certainly included here, but they do not fully explain why apples have such a position in the healthcare sector. We look forward to future research that will help shed light on this unique potential in apples.

7. Apples stabilize blood sugar:

The quercetin and other flavonoids found in apples slow down the digestion of carbohydrates. The polyphenols in apples significantly reduce the rate of glucose absorption from our digestive system. The polyphenols found in apples can stimulate the pancreas to release more insulin. The polyphenols in apples help activate muscle cell insulin receptors, and as such, they help to get sugar from cells to cells. Again, this results in better regulation of blood sugar in our body.

  • A group of researchers found that women who ate at least one apple a day were 28 percent less likely to develop diabetes than those who did not eat any of them.
  • Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who do not. Apples are filled with dissolvable fiber, the key to blunting blood sugar swings.

8. Anemia Treatment:

Apples are full of iron; so they offer an easy way to treat anemia. Iron increases the level of hemoglobin in the body, which counteracts the effects of anemia. That's why eating apples can help if you feel weak or faint. Combined with iron content, they carry natural sugars which will help boost your alertness.

9. Energy Booster:

The natural sugars in apples is better than just their sweet taste. They promote natural energy. That's why apples are the best choice for an early breakfast or post-workout treat. They taste great too; no need to waste your money on caffeine or energy drinks.

10. Apples boost gum health:

An eating apple does not clean teeth, chewing and chewing stimulates the gums, and the sweetness of apples indicates an increased flow of saliva, which reduces tooth decay by reducing the level of bacteria in the mouth.

11. Apples help you lose weight:

Apples are full of fiber and water, so your stomach will eat less. Besides, studies in Brazil and Washington State have shown that people who eat at least three apples or pears a day lose weight.

12. Anti-Asthma Benefits:

Like the lung cancer benefits of apples, the anti-asthma benefits have been somewhat surprising to health researchers. Many studies have shown apple intake to be associated with decreased risk of asthma.

13. Great fiber content:

Apples are high in fiber; they help you lower your cholesterol. Eating an apple before a meal satisfies your hunger and makes you feel full. This is due to the high amount of fiber in apples.

14. Reduce inflammation:

This fruit contains a soluble fiber that reduces inflammation associated with obesity. This fiber is important for humans because 70% of all diseases have inflammation. That is incredible. Many of the inflammatory hormones are bad fats. The fiber that is inside the apple clings to the fats and dispels them from the body.

15. Strengthen your immune system:

Studies show that if you eat a diet rich in flavonoids, then you will expect lowering your risk of getting certain cancers like prostate and colon cancers. Apples just so happen to contain large amounts of flavonoids.

16. Keeps your skin healthy:

Apple contains nutrients that nourish your skin well.

  • Vitamin A: It plays an important role in skin improvement and helps skin develop into mature and active skin tissues. Vitamin A may also reduce the risk of skin cancer. However, according to the Lens Polling Institute, more research is required to discover its actual role in cancer prevention. One large apple provides 120 international units of vitamin A. According to the same institute, it provides 5% of the daily vitamin A requirement for women or 4% for men.
  • Copper: It helps you make melanin which protects you from the sun's ultraviolet rays, thus providing protection from the natural sun. Melanin is also an integral part of other tissues, including your eyes and hair. According to the Lens Polling Institute, each large apple contains 60 micro grams of copper or 7% of your daily copper needs.
  • Vitamin C: Vitamin C helps you build collagen, an important structural component of the skin, and helps maintain your skin's waterproof barrier. According to the institute, a large apple contains 10.3 milligrams of vitamin C, 14% of the daily requirement of vitamin C for women, and 11% for men.

The Countries that exported most Apples in Dollars

No Exporter Exported Apple (US$)
1 China: US$1 billion (17.8% of total exported apples)
2 United States: $961.million (13.7%)
3 Italy: $841.2 million (12%)
4 Chile: $602.9 million (8.6%)
5 New Zealand: $566.6 million (8.1%)
6 France: $433.6 million (6.2%)
7 South Africa: $374 million (5.3%)
8 Poland: $367.3 million (5.2%)
9 Netherlands: $239.2 million (3.4%)
10 Japan: $133 million (1.9%)
11 Serbia: $118.6 million (1.7%)
12 Moldova: $108.6 million (1.6%)
13 Spain: $106.5 million (1.5%)
14 Belgium: $94.7 million (1.4%)
15 Turkey: $89.7 million (1.3%)

Countries Who Import Most Apples

Rank Country Imported Apples (tons)
1 Russian Federation 1,352,347
2 Germany 658,442
3 United Kingdom 479,667
4 Netherlands 330,991


Price range of Apples

Apples are $ 1.49 / lb. ($ 3.28 / kg) or $ 4 for a 3 pound bag.

Name: Muzammil Revised Date: 14-07-2020

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By Saha on October 19, 2021


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