The apple is a type of fruit that has become popular all over the world for its nutrients and properties, as well as for its characteristic flavor. This fruit offers antioxidants, minerals and vitamins that help improve the functioning of the body and prevent various diseases . In this sense, by consuming it you will be taking advantage of all the benefits that apples provide and tasting an exquisite fruit.
The apple is related to the prevention of cancer, diabetes and insomnia , as well as the control of cardiovascular diseases, heart, kidneys and intestines. In addition, it can help you improve the health and appearance of your skin, nails and hair. Know all the benefits of apples and incorporate them into your diet!
Nutritional contribution of apples
According to data from the United States Department of Agriculture, for every 100 g this fruit provides a large amount of nutrients that promote the proper functioning of the body.
- Water: 85.56 g.
- Energy: 52 kcal or 218 kJ.
- Proteins: 0.26 g.
- Lipids: 0.17 g.
- Carbohydrates: 13.81 g.
- Dietary fiber: 2.4 g.
- Sugars: 10.39 g.
- Calcium: 6 mg.
- Iron: 0.12 mg.
- Magnesium: 5 mg.
- Phosphorus: 11 mg.
- Potassium: 107 mg.
- Sodium: 1 mg.
- Ascorbic acid (vitamin C): 4.6 mg.
In addition, it offers the body antioxidants, fatty acids, copper, manganese, selenium, fluorine, zinc and vitamins A, B1, B2, B3, B5, B6 and K.
Benefits of apples when consumed daily
The apple is a fruit that offers many benefits to the body thanks to its nutrients. Among its properties, it helps control cholesterol and diseases such as diabetes, cancer and Alzheimer's .
Reduce the cholesterol
Thanks to pectin, a type of fiber that apples offer, this fruit can help control cholesterol levels by absorbing low-density lipoproteins. It can also help prevent its accumulation in the blood walls and related diseases.
Helps prevent cancer
This fruit is rich in antioxidants such as catechins and quercetins, which help protect the body from free radicals. In this sense, it will help control oxidation in cells and, therefore, prevent cancer . The apple has phytochemicals in its skin, which prevent the development of various types of cancer such as colon and lung cancer.
In addition, in patients diagnosed with this disease it will help them control it and provide them with nutrients to improve the body's response to treatments.
Helps prevent diabetes
The apple helps control blood sugar levels thanks to the fibers it offers . In this sense, it helps to delay the absorption of carbohydrates and, therefore, to control insulin. For this reason, this fruit is recommended for patients with diabetes.
Helps prevent insomnia
Thanks to the sedative properties of phosphorus, this fruit helps to fall asleep more easily and quickly . In this way, it is recommended for people who find it difficult to sleep.
Protects the heart and prevents bleeding
The apple is a rich source of antioxidants, fiber, potassium and vitamin C, which help protect the heart from related diseases, as well as prevent bleeding.
Fibers and potassium help prevent cardiovascular disease by controlling blood pressure. On the other hand, thanks to antioxidants such as vitamin C, catechin, quercetin, floridzin and chlorogenic acid, apples help protect the heart and the walls of the blood vessels .
A medium-sized apple can provide up to 20% of the recommended daily fiber intake, as well as up to 11% and 4% of the vitamin C and potassium intake, respectively.
Protect the brain
The apple has among its nutrients quercetin, a powerful antioxidant that helps protect the brain by preventing damage to its cells and by slowing down its general aging . In addition, this fruit promotes the production of the neurotransmitter acetylcholine, which intervenes in memory. In this sense, it helps protect the brain from Parkinson's, Alzheimer's and other degenerative diseases.
On the other hand, vitamins B1 and B6, and minerals such as sodium, phosphorus and potassium promote memory and nerve conduction, and help reduce mental fatigue .
Protects bones, muscles and joints
This fruit is rich in floridzin, a type of flavonoid that helps protect joints and bone health . Furthermore, as it is a source of phosphorus, calcium and vitamins C and K, it promotes the formation of salts and substances essential for the development of bones. Thanks to its properties, it helps prevent diseases such as osteoporosis.
In addition, vitamins B1, B2 and B6 promote healthy muscle development and help prevent muscle fatigue and increase muscle capacity.
Protects the intestines and stomach
The apple is a fruit rich in fiber and nutrients that help protect the stomach and intestine from disorders related to these organs. Thanks to its properties, it can help prevent diarrhea, heartburn, constipation, diverticulitis, hemorrhoids, colitis and gastroenteritis . In addition, it helps control inflammation of the intestines, stomach and urinary tract.
To take advantage of all the benefits that apples provide, it is advisable to consume all the fruit, since the peel also has beneficial properties for the intestine.
Protects the kidney
Apple cider vinegar has beneficial properties that help control and prevent kidney stones . In this way, it is advisable to incorporate this derivative of the apple into the diet to take advantage of all its qualities.
Protects oral health
Thanks to its rough consistency and its acidic and astringent properties, this fruit helps eliminate food debris in the oral cavity . In the same way, it will prevent the development of bacteria and the appearance of cavities or gingivitis. In addition, it will help you protect your gums, whiten your teeth and leave you feeling and breath good in your mouth.
Protects the health of the eyes
Apples are a food rich in water and vitamin B2, which help prevent dry eyes and improve vision in general .
Protects the health of the ears
Apple cider vinegar can help prevent deafness thanks to its contribution of potassium, manganese, magnesium and zinc . In addition, it helps prevent dry ears by hydrating the mucous membranes.
Helps to lose weight, control anxiety and hydrate the body
Thanks to the diuretic properties of this fruit, the apple helps reduce fluid accumulation, reducing body volume . In addition, thanks to the fact that this fruit is composed of approximately 85% water, it will help you hydrate the body.
On the other hand, because apples are rich in fibers (pectin), they will help you burn fat and control your appetite by generating a feeling of satiety for a longer time. In this sense, this fruit is recommended for people with obesity or who overeat due to anxiety.
Helps protect the immune system
The apple is a food rich in vitamins A, B, C and K, and antioxidants that stimulate the cells of the immune system. In this way, the body will have a better response against pathogens, flu and colds .
Helps protect skin
Among the benefits that apples provide, their healing properties stand out in minor sunburns. In addition, it can help prevent the loss of elasticity in the skin and the appearance of wrinkles .
P or its fiber content and water helps cleanse and moisturize skin, preventing acne. Similarly, apple cider vinegar can help eliminate various fungi present in the nails of the feet and hands.
Helps protect hair and nails
Apple cider vinegar is used in aesthetic hair treatments to soften and shine . Also, due to vitamin B5, it favors hair regeneration and due to its astringent properties it helps to eliminate residues on the scalp .
On the other hand, thanks to the minerals it contributes to the body, such as iron and calcium, it helps nails and hair grow strong and healthy.
It is an antioxidant and a purifier
Apples are rich in antioxidants such as vitamin C, catechin, quercetin, floridzin, and chlorogenic acid, which help control free radicals and prevent cells from aging . In addition, due to its fiber content (pectin) and antioxidants, it contributes to the purification of the body by intervening in the elimination of toxins.
Contraindications of consuming apples
Due to all the benefits that apples provide, they are recommended to improve the general health of the body. However, there may be contraindications in some people due to allergies to the components of this fruit . In addition, like other fruits of rosaceae, its seeds contain small amounts of cyanide , so when consumed in large quantities they can be harmful.
On the other hand, this fruit is not recommended raw in people with chewing and swallowing problems such as young children and older adults , since they can choke on large pieces. In this sense, this type of people could consume apples in compotes or preserves, juices, sweet or raw and chopped into small pieces.
In case of any adverse effect after consuming this fruit, it is advisable to consult with specialists to avoid complications.
conclusion
The apple is a fruit known for its characteristic properties, shapes, flavors and colors that can vary according to the type of apple and the growing area.
This fruit can help you improve the functioning of the body and prevent diseases thanks to its antioxidants, minerals, vitamins and nutrients in general . In this way, you can prevent cancer, diabetes, obesity, insomnia, and bad breath, as well as intestinal, heart, cardiovascular, mental, and bone diseases.
However, despite its benefits , allergies to its components or poisonings can occur from consuming large amounts of its seeds . In these cases, it will be necessary to quickly consult a doctor to avoid complications that could seriously affect your health.
Reference
- US Department of Agriculture. (2019, April 1). Apples, raw, with skin (Includes foods for USDA's Food Distribution Program). FoodData Central . https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
