Does an Apple a day really keep the Doctor away?

May 02, 2019

Does an Apple a day really keep the Doctor away?

Nature has given us a lot of fruits & vegetables. All fruits have unique characteristics. Apple is known for its abundance of Phytochemicals and Antioxidants, although it has other important nutrients such as Fiber, Potassium, Vitamin A etc.

Apples are native to Central Asia but have been spread all over the world by traders and travelers. It has a lot of variety and each variety has different concentration of phytochemical and antioxidant. Apple’s peels contain higher antioxidant activity and higher bioactivity than the apple flesh but juice contain less phenolic compound and fiber. So, we should eat whole fruit with peel. Fuji and Apple Delicious have high concentration of phytochemical and antioxidant.

Nutrients

100g apple

Water-85.56g

Energy-52kcal

Protein-0.26g

Total lipid-0.17g

Carbohydrate-13.81g

Fiber-2.4g

Sugar-10.39g

Calcium-6mg

Phosphorus-11mg

Vitamin C-4.6mg

Vitamin A, Folate, VitaminB6, Niacin.

Antioxidant- Flavonoid (Quercetin), Catechin, Gallic Acid, Phloretin etc.

Benefits

Prevent from cancer

Free radicals are unstable byproduct of body which is produced after metabolic processes of body. These free radicals can modify the structure of DNA Which can cause cancer or tumor.

Antioxidant are free radical Scavengers.

According to research, those people who eat an apple daily has less risk of lung related diseases (Asthma, lung cancer etc). Apple consumption has been inversely linked with Asthma and lung cancer due to presence of Quercetin (flavonoids).

Useful in cardiovascular disease

According to research, Apple consumption also has been inversely correlated with cardiovascular diseases. Apple has Catechin phytochemical that helps to reduce coronary heart disease.

Good for neurological health

It may help to boost neurological health, especially in the brain. The latest study from the university of Massachusetts Lowell published in the august 2006, journal of Alzheimer’s disease, indicate that apple juice consumption may actually increase the production in the brain of essential neurotransmitter acetylcholine, resulting in improved memory among mice who have Alzheimer’s like symptoms.

Help to reduce cholesterol

Antioxidant activity of apple inhibit the lipid oxidation which help to reduce bad cholesterol (LDL).

Apple is also good for weight loss, and gut health due to highly rich in fiber. Its antioxidant activity reduced the number of free radicals in body who oxidize DNA and lipid. Oxidation of DNA and lipid can cause of age- related problem, cancer, Alzheimer’s, atherosclerosis etc.

These all properties are not found only in apple but pear also contains these properties. In fact, many fruit and berries have all these properties. For example, potassium of banana boost heart and muscle function, Vitamin C of oranges help to boost immunity and good for skin. One thing cannot sustain our body, it would cause severe malnutrition. We need a variety of fruits, especially seasonal fruits. It will not be wrong to say that two cups fruit daily also keep us away from the doctor.

But in all fruits have a lot of fructose which increase the level of sugar in our body. So, we should consume only two cups fruits (175-200g) daily.