A+ for apple

 

If you love eating apples, congratulations! You should not have much complaints about your health.

Nutritional facts

A medium size apple contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber.  Other vitamins and minerals include:
Minerals:
Main - Potassium – 195 mg, phosphorus
Others - Calcium, magnesium, sodium, copper, zinc
Vitamins:
Main - Vitamin C – 8.4 mg
Others - Vitamin B, E and K


Health benefits

+ Apples are low in calories - 100g of fresh fruit slices provide only 50 calories with no saturated fats or cholesterol. In fact, daily apple consumption can help in the lowering of lipid hydro-peroxide levels and C-reactive protein. Research conducted amongst post-menopausal women found those who ate dried apple - total cholesterol dropped by 9% and LDL cholesterol by 16% in 3 months and further improved to 13% and 23% in 6 months. 


+  Its rich dietary fiber content helps to protect the mucous membrane of the colon from exposure to toxic substances by binding to harmful chemicals in the colon.

+ Apples contain high amount of vitamin-C - a powerful natural antioxidant that helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

+ Apples are rich in antioxidant phytonutrients flavonoids and polyphenols that help body protect from deleterious effects of free radicals. The total measured antioxidant strength (ORAC value) of 100g apple fruit is 5900 TE. The important flavonoids in apples are quercetin, epicatechin and procyanidin B2.

--  Reports in the Journal of Agricultural and Food Chemistry provide the first evidence that apple consumption extends the average lifespan of test animals by 10% with its potent antioxidant properties.


--  Research done in HK and China showed that its polyphenols extended the average lifespan of fruit flies and helped preserve their ability to walk, climb and move. It also reversed levels of multiple biochemical substances found in older fruit flies, which are markers for age-related deterioration.


--  In a 5 year long study of 2500 men aged 45-59, those who ate five or more apples had more efficient lung function that men who ate none. This is due to the flavonoids that help make lung tissue healthier and more disease-resistant.


--  Cornett University researchers discovered an antioxidant compound known as triterpenoids on apple peels that could be responsible for the anti-cancer properties of the entire apple as they either restrained the growth of or eliminate cancer cells. Thus, do not remove the peels next time you consume your apple.

+ It is a good source of B-complex vitamins such as riboflavin, thiamin and pyridoxine - acting as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.

+  Another study showed apple juice can push production of the “memory chemical” acetylcholine in a similar way as how the popular Alzheimer’s drug Aricept works, says Thomas Shea, Ph.D., of the University of Massachusetts. He was surprised that old mice given apple juice did better on learning and memory tests than mice that received water only. Taking two to three apples a day may do the trick.

Conclusion

Now, you can confirm the scientists' validity to the saying, “An apple a day keeps the doctor away.”

However note the List compiled in the US of the pesticide levels of some common fruits, ranked 1 (lowest) to 100 (highest) with apple recording 89. Thus, if you can afford go for the organic ones. Otherwise, you may not be able to keep the doctor away.


As apple contains pectin which lowers blood sugar and cholesterol level, best to include it in your breakfast diet. Pectin is hard to digest at night and thus increases the production of stomach acid and should be avoided at night.


Useful tips

-  To remove the wax coated on its skin, dip the apple into hot water. Once the wax disappears, apply toothpaste to clean out thoroughly.


-  Potato buds contain toxic alkaloids which can cause abdominal pain and dizziness. Putting an apple next to potatoes can delay their germination time significantly due to the ethylene gas it produces can hamper the effectiveness of bud development.


-  On the contrary, placing apples with papayas or kiwi hastens the ripening process, and with persimmon sweetens after a week.