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Benefits of Apples

Updated on October 21, 2017
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Angela, a lover of food, wants to keep her family healthy, but prefers simple recipes with little work.

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Source

An Apple a Day, Keeps the Doctor Away

Everyone has heard the saying, "An apple a day, keeps the doctor away." Most believe the biggest benefit of an apple is that it's a low calorie food. Although this is true, it also has many other health benefits that will help you live longer, be stronger, and feel better. First off, it helps prevent illness, including:

  • Lowers Cholesterol - Florida State University did a study where older woman ate apples for six months. They found that overall they had 23% less of the bad cholesterol (LDL) and 4% more good cholesterol (HDL). This is believed to be because apples have pectin, which lowers bad cholesterol, also known as LDL cholesterol. You can lower your cholesterol by as much as 16 percent by eating two apples per day.
  • Prevents Alzheimer's - According to Journal of Alzheimer's Disease states that drinking apple juice may increase acetylcholine production in the brain, which assists in memory building, which was evident in mice who had Alzheimer's-like symptoms, while the journal Experimental Biology and Medicine states that part of why apples prevent cancer is because it contains quercetin, which reduces the amount of free radicals in the body. This same nutrient also helps prevent Alzheimer's and the progression of this horrible disease.
  • Helps fight infections - This sweet treat is rich in Vitamin C, which is a main component in preventing infection and boosting the immune system.
  • Helps Maintain and Prevent Asthma - The US National Library of Medicine
    National Institutes of Health points out that eating apples helps control many chronic illnesses including asthma. Some studies have shown that women who ate apples a lot while pregnant and before they became pregnant were less likely to give birth to children who had asthma. Of those children who do have asthma, the ones that eat the most apples or drink apple juice more frequently were less likely to have asthma attacks. One reason for this is that the pectin, yes the great substance for many other reasons apples are great, reduces inflammation. Asthma being an inflammatory disease is greatly affected by eating anti-inflammatory foods.
  • Helps Being Regular - Since apples are high in fiber, it works two-fold. Not only will it help if you are constipated, it can also help thicken your stool when you have diarrhea by eating it in the form of applesauce.
  • Helps Manage Diabetes - Pectin, the same part of an apple that lowers bad cholesterol, also gives your body galacturonic acid, which helps in the maintenance of diabetes by balancing the glucose levels.
  • Prevents Cancer - (including liver, breast, colon, and lung cancer) - Cornell researcher Rui Hai Lui did a seriess of studies that pointed towards a reduction of cancer growth in patients who ate large amount of fruit including apples. It is also believed that the more apples a person eats, the less likely they will develop cancer.

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A Food that Makes You Feel and Look Young

Apples are not just for remaining healthy, but it also assists in feeling and looking young, as well. It does this because it:

  • Strengthens Bones - Phloridzin is a flavanoid, which is an important substance for post-menopausal women to get in order to protect themselves from osteoporosis. Phloridzin increases bone density, which is incredibly important, especially as we age. So where can you find this great nutrient? Apples!!! In fact, apples are the only place known to have phloridzin.
  • Assists in Weight Loss - A study was done in Brazil where women were trying to lose weight. The subjects either ate three pears, three apples, or neither of these. The women who ate the three fruits while dieting lost much more weight than those who did not; it did not matter whether it was apples or pears.
  • Great to Eat Before a Workout - Quercetin also helps oxygen become absorbed in the blood stream. This makes it great for a pre-workout snack.

Many fruits and vegetables give great benefits to your body. It is advised to eat as many different fruits and vegetables as possible. By eating fruits and vegetables of a variety of colors, you are giving your body more and more nutrients. Although you need to maintain a healthy balance by including such foods as carbohydrates and proteins as well.

Types of Apples

Click thumbnail to view full-size
Fuji AppleGalaAmbrosiaJonagoldGolden DeliciousBraeburnMcIntoshRed DeliciousJonathanPink LadyGranny Smith
Fuji Apple
Fuji Apple | Source
Gala
Gala | Source
Ambrosia
Ambrosia | Source
Jonagold
Jonagold | Source
Golden Delicious
Golden Delicious | Source
Braeburn
Braeburn | Source
McIntosh
McIntosh | Source
Red Delicious
Red Delicious | Source
Jonathan
Jonathan | Source
Pink Lady
Pink Lady | Source
Granny Smith
Granny Smith | Source

Types of Apples: The Top is the Sweetest, Bottom the Tartest

 
Sweet/Tart
Description
Fuji
Sweet
Created in Japan in the 1930's, very crisp, great for salads.
Gala
Sweet
Sweet and crisp, good for cooking and eating raw.
Ambrosia
Sweet
Paired well with cheese, does not brown quickly.
Jonagold
Sweet
A red apple that is a mix of a Jonathan and a Golden Delicious
Golden Delicious
Sweet/Tart
Yellow apple, not related to Red Delicioous, can be used for all purposes.
Red Delicious
Sweet/Tart
Very crisp, but does not cook well. Best to eat raw.
McIntosh
Tart/Sweet
Somewhat mealy, great for making applesauce.
Braeburn
Tart/Sweet
Great for baking and eating raw.
Jonathan
Tart
Medium sized and red.
Pink Lady
Tart
Tart and sweet, can be used for any purpose and does freeze well.
Granny Smith
Tart
Tart green apple, originally from Australia
Many will order this list differently, dependent on your source.

Nutritional Facts of an Apple

Nutrition Facts
Serving size: 1
Calories 95
Calories from Fat0
% Daily Value *
Fat 0 g
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 25 g8%
Sugar 19 g
Fiber 4 g16%
Protein 0 g
Cholesterol 0 mg
Sodium 2 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

© 2017 Angela Michelle Schultz

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    • peachpurple profile image

      peachy 4 weeks ago from Home Sweet Home

      I don't eat green apples much because it is just too sourish. So, I blend them into juice instead. Red apples are the best, juicy and great for salad