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  • Writer's pictureJulie

Apples - Crunch Your Way to Healthy Nutrition

Updated: Jul 18, 2023



There is no simpler method to increase your daily intake of nourishment than by munching on a delicious apple. When applesauce first exposed you to real food as a newborn, you likely tasted its delicious flavor for the first time. You now consider apples to be old friends, whether it be a Granny Smith, a McIntosh, or a Red Delicious. Apples, which are cultivated all over the world, are rich in fiber, vitamins, minerals, and antioxidants. They don't include fat, cholesterol, or added salt. In conclusion, eating apples is a wise choice for leading a healthy lifestyle.


Apples are healthy for you in 6 ways.

  1. Controls Your Day. You are no longer concerned with maintaining your regularity. Apples can be beneficial whether you have a frequent urination issue or not enough. Avoiding constipation, according to a British researcher named Dr. D.P. Burkitt, is one of the simplest methods to fend off all kinds of ailments. He refers to conditions brought on by persistent constipation as "pressure diseases." Struggling to pass tiny, hard stools can result in appendicitis, diverticular conditions, hemorrhoids, hiatal hernias, and even varicose veins. The most crucial component for maintaining a smooth operation of your bowels, fiber, is found in just 4 to 5 grams in one apple with the peel. Simply swapping out your afternoon snack of cookies or potato chips for a crisp, sweet apple could help you maintain regularity without the need of hazardous laxatives. Consider the calories you'll save as well. The average apple contains around 80 calories, a plate of chips contains 150 calories, and just a few cookies contain roughly 200 calories. However, apples are capable of much more. Thanks to a component known as pectin, they are also beneficial for treating diarrhea. In your intestines, this carbohydrate has a congealing effect that helps firm things up and get you back to normal. Since applesauce is produced without the fruit's high-fiber skin, it is actually the greatest apple product for diarrhea. But beware of added sugar. Some apple sauce companies add a ton of sweeteners to an otherwise nutritious dish, and consuming too much refined sugar may worsen your diarrhea.

  2. Prevents Aging of the Body. You are well aware that antioxidants can shield you from numerous illnesses that appear to come with aging. In fact, a multibillion-dollar business has grown up around the fact that so many individuals are taking supplements for antioxidant protection. But there is growing evidence that entire foods are more beneficial to your health than medicines. Amazingly, the antioxidant properties of a tiny apple and a supplement containing 1,500 milligrams of vitamin C were similar. The antioxidant power of a fresh apple is therefore more than 15 times more than the daily recommended intake of vitamin C. And that are only the beginning. The scientists also discovered that a regular apple could halt the development of liver and colon cancer cells in test tubes. Apples with the skin on were particularly potent. Why spend money on tasteless supplements when you can receive more antioxidant firepower from a sweet, crunchy fruit is the crucial question you need to ask yourself. Reduces your chance of heart disease. It can be challenging to remember which foods are best for specific bodily parts. The following time you pick up an apple, give it a close look. Its resemblance to a heart should serve as a reminder that apples are heart-healthy foods. The flavonoid quercetin, a naturally occurring antioxidant, protects your artery walls from damage and keeps your blood flowing freely. The magnesium and potassium in apples help regulate your blood pressure and keep your heart pumping regularly. In fact, consuming foods high in flavonoids, such as apples, has been proven to reduce the risk of heart disease. This was demonstrated in a study of quercetin-eating Japanese women. They had lower levels of total and LDL, or bad, cholesterol and were less likely than other women to develop coronary heart disease.

  3. Attacks the Core of Strokes. Apples are a wise choice for preventing strokes, as well. Scientists are unsure of the exact component of this multifaceted fruit to attribute, but the association between eating apples frequently and lowering stroke risk is undeniable.

  4. Keeps Your Joints Safe. Fewer people have arthritis in regions of the world where fruits and vegetables form a significant portion of the diet. Up to 70% of the population suffers from some form of arthritis in modernized nations where fast food and processed food have replaced fresh fruits and vegetables. Simply a coincidence? Experts in nutrition disagree. They attribute a portion of this trend to boron, a trace mineral that many plants, including apples, take up from the soil. In general, non-citrus fruits, leafy vegetables, and nuts provide the majority of the 1 to 2 milligrams (mg) of boron that the average person needs each day. However, according to experts, you need between 3 and 10 milligrams every day to have an impact on your chance of developing arthritis. You would need to consume more than nine apples every day to increase your boron intake to this level. The majority of people probably find this to be an outrageous sum, but hold on. In addition to having a great afternoon snack, eating an apple with other boron-rich foods like a few tablespoons of peanut butter and a big handful of raisins will help you meet your daily boron need.

  5. Enables You to Breathe Fully. Every day, pollen, air pollution, cigarette smoke, and other airborne toxins attack your lungs. Additionally, it's possible that you have emphysema, asthma, or another lung condition. Grab an apple if all you want to do is take a deep breath. According to a five-year study of more than 2,500 Welsh males, those who ate five or more apples each week were able to breathe more air than those who didn't. Quercetin, an antioxidant, may be providing you with extra protection, according to experts. A lung problem you already have cannot be reversed by eating apples, but you may create a new line of defense against further injury.


Tips for the kitchen


Purchase apples that are firm, color-coordinated, and unblemished. Remove them from the plastic bag and place them loosely in the produce bin or in a paper bag in your refrigerator. Additionally, keep them away from meals with strong aromas like garlic and onions because they will absorb such flavors.

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