Health Benefits of Apples

History of apples

In Ancient Greek mythology it is said that if a man wanted to propose to a woman he need only toss her an apple; if she caught it, then the answer was yes. The apple may not be your key to matrimony, however, the health benefits gained from eating just one apple are enormous.

Cooler weather brings fond memories of the apple orchards of Michigan from my childhood days. Although apples and apple pie are tightly woven in the fabric of America, the apple tree finds its origin in Eastern Europe and southwestern Asia. Now spread throughout the world over centuries, there are over 7000 varieties of apples for edible consumption around the globe.

Health benefits

Fiber rich

We all know what fiber does for our bodies, protecting us from everything from risks for cancer to bowel support. An apple is an easy and portable way to get your daily fiber intake.

Flavonoids

Research shows foods rich in flavonoids decrease the risk of mortality rate for coronary heart disease as well as cardiovascular disease for post-menopausal women.

Cholesterol

Did you know adding one large apple to your daily diet can result in decreasing serum cholesterol levels by 8-11%?

Lung Function

A recent study from UMass shows people who ate five apples a week showed improved lung function. The study also saw a connection between consuming apple juice and cell damage protection as a result of age-related memory loss.

Benefits of Fructose

Almost all of the sweetness found in the apple is fructose, a simple sugar. Because fructose is broken down at a much slower rate, coupled with the large amount of fiber you get from eating an apple, the natural sweetness of fructose helps in keeping blood sugar levels regulated.

Are all Apples Created Equally?

Actually...No. So which apple scored the highest regarding phenolic content.The average phenolic content of an apple ranges from 110 milligrams to 347 milligrams per 100 grams of fresh apple. Out of 10 of the most commonly consumed apples in the United States, Fuji apples had the highest phenolic and total flavonoid compounds present. The Red Delicious also scored high marks and are noted for containing higher antioxidant levels.

To peel or not to peel

Doing away with the peel is a major concern since most of the beneficial nutrients present in apples is on the outside. With the concern of pesticide contamination which is primarily found on the outside of fruits and vegetables, most people opt to peel their fruit before eating it.

If you choose to save the peel because for some, an apple just isn't an apple without that infamous crunch, check out these easy steps for a virtually worry-free way of digesting all the good to be had in this fruit:

Take a spray bottle with a 3/1 solution of water and vinegar.
Squirt the outside of the said apple about 6-8 times
Rinse with cold water.

No need to worry about a lingering taste of vinegar. The cold water washes the vinegar residue away.

Remember**

Research shows, the apple peel is the powerhouse when it comes to guarding us against cancer and other serious diseases. When you do away with the peel of the apple you are losing the main source of nutrients and antioxidants present.

Apple Nutrition Facts

(One medium fresh, raw, with skin)Calories 81