Apples, the most well-known fruit option of the health conscious, are originally from Kazakhstan and are now widely cultivated in several parts of the world. These pear-shaped sweet-tasting fruits which are part of the rose family and grow in trees are usually in shades of red, yellow, or green. Aside from its juicy taste and pleasant appearance, this fruit also contains nutrients that are essential to one’s health. Apples contain several benefits which are good for the health. Vitamins such as Vitamin A, B1, B2, B3, B5, B6, B9, and C are present in apples. Besides the mentioned vitamins, apples also contain minerals like calcium, potassium, magnesium, zinc, and iron. Indeed, apples bring a lot of health benefits for the body.

There are a lot of reasons why you should apples a part of your daily diet. Listed below are 7 reasons why it is recommended that you should eat an apple every day:

1. Apples are low in calories. Only 50 calories are gained in 100-gram fresh apple slices, lower compared to other fruits and food choices. A study showed that people who ate a fresh apple 15 minutes before eating lunch consumed approximately 190 lesser calories compared to what they would consume without eating apple prior to eating meals. This proves that eating apples before meal would be a great way in reducing calorie intake.

2. Apples reduce cholesterol levels. Apples contain pectin which is in charge in lowering the level of LDL or the bad cholesterols in the body. Polyphenol, a kind of antioxidant, is also found in apples. Like pectin, it also aids in rapidly dropping the bad cholesterol levels through minimizing the production of VLDL, an antecedent of LDL. People who eat apples twice a day are more likely to decrease their cholesterol up to 16%. Also, one of the key factors in reducing the cholesterol level in the body is the soluble fiber.

3. Apples help fight heart disease. Preventing coronary heart diseases and other cardiovascular problems is usually effected by eating apples.Potassium, one of the minerals present in apples, is an essential element of cell and body fluids which helps in managing the heart rate and controlling the blood pressure. It also counterattacks the bad effects of sodium. There is also a decrease in lipid peroxidation, also referred to as the oxidation of fat, including the fats present in the bloodstream or those found in the cell membranes which links to the blood vessels; hence, lowering the risk of chronic heart diseases. In addition, apples also contain quercetin which provides anti-inflammatory benefits to the cardiovascular system. Furthermore, soluble fibers make it hard for cholesterol plaques to build up in the arteries; that's why the tendency of acquiring heart-related diseases is prevented.. Flavonoids are also of great help in fighting heart diseases. It is advised that yellow and red apples will be eaten by people who would want to keep away from heart diseases.

4. Apples are rich in fiber. One of the primary reasons why apple is considered to be a cleansing fruit is because of its richness in fiber. Both soluble and insoluble fibers can be found in apples. Medium-sized apples contain almost 13% of the suggested daily amount of dietary fiber. The soluble fiber prevents cholesterol buildups while the insoluble fiber provides volume for the gastrointestinal tract that is in charge in holding water used for cleansing. Being rich in fiber, apples are good for the digestive system. Eating apples regularly will help you have smooth bowel movements. The probability of experiencing constipation is also minimized. Moreover, eating the skin of apples will help raise insoluble fiber contents and are best for detoxifying the body.

5. Apples contain antioxidants. The skin of the apples contains antioxidants which are very beneficial to the body. Antioxidants present in apples are very effective in decreasing the oxidation of fats in the cell membranes. This benefit is most essential in the cardiovascular system given that lipid peroxidation in the cell membranes which line our blood vessels is a major risk for having clogged arteries and other cardiovascular problems. Flavonoids also add up to the antioxidant effects of apples. In addition, these antioxidant components are also capable of lowering the risk of asthma and lung cancers.

6. Apples give you energy. The fructose and carbohydrate contents of apples are the main reasons why apples are known to give you long lasting energy. Fructose, a sugar which is also found in certain vegetables, has the ability to make you feel fully energized. On the other hand, the carbohydrate components present in apples are responsible for making you feel like your stomach is so full. In addition, the fiber content of apples will help you avoid sluggishness and boost your energy.

7. Apples decrease colon cancer risk. The pectin present in apples is responsible for the reduction of the risk of getting colon cancer. Its anti-cancer properties make it possible to prevent the having colon cancer. The dietary fiber content of apples, on the other hand, aids in preventing the exposure of the mucous membrane of the colon to toxins. Also, the anti-inflammatory benefits and the antioxidant compounds of apples are of great help to lower the risk of colon cancer. Flavonoids do not only minimize the risk of colon cancer, but as well as the risk of other cancers. Apples of any kind – whether red, yellow, or green – are effective in minimizing colon cancer risk, most especially their skin.

One must put in mind that fresh apples are a whole lot better than apple juices because, if only the juice of apples is extracted and taken in, some of the minerals and nutritious content of apples are lost. Furthermore, it is highly recommended that even the skin of the apple will be eaten since there lies most of the nutrients offered by apples. Other studies even proved that the apple skin contains more nutrients and fiber than the flesh itself.
There you go. The adage, “An apple a day keeps the doctor away” is now justified.

Sources
health.kioskea.net
healthland.time.com
dailymail.co.uk
news.healingwell.com