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Nutrition and Benefits of Apples for Health

Nutrition and Benefits of Apples for Health
InfoHealthyLife.Com - Apples (Latin: Malus domestica) are one of the fruits that are easily found in Indonesia. Not only imports, but also local apples that can be developed in certain regions with some treatment modifications. The price is affordable and the sweet and fresh taste makes apples popular with many people.

Apples can also be served in a variety of dishes. Starting from fresh fruit, juices, salads, pies, cakes, and other apple preparations. Besides being delicious, this fruit from Central Asia also contains many nutrients that are beneficial to health.

Apples are known to be rich in phytonutrients and anti-oxidants flavonoids and folifenol. The total anti-oxidant strength (ORAC value) in 100 apples reaches 5900 TE. Flavonoids in apples include quercetin, epicatechin, and procyanidin B2.

The image on the side (click to enlarge the image) shows the nutritional content of apples in medium size, or about 182 grams. The table shows that apples are free of fat, sodium and cholesterol.

One medium sized apple contains 4 grams of dietary fiber, which can meet about 17% of the recommended daily fiber intake. Still with the same dose, Apple is able to provide 14% of your daily vitamin C needs.

Vitamin C and beta carotene which are natural antioxidants are also found in apples. This fruit is also a source of complex B vitamins such as riboflavin, thianmin, and pyridoxin (vitamin B6). There is also a small amount of potassium, phosphorus and calcium.

Benefits of Apples for Health

The benefits of apples for the body have been known for a long time. There is even an old proverb that says "An apple keeps your doctor away", which means eating one apple every day can keep you away from your doctor. Although recommendations have not yet been set about the ideal amount of apple consumption, this fruit is proven to prevent some health problems.

Here are some important benefits of apples for your body:

Counteract free radicals
The abundant antioxidant content in apples is useful for counteracting free radicals. As is known, free radicals can cause aging, neurodegenerative diseases such as Alzheimer's and dementia, cataracts, constriction of blood vessels, and cancer.

Quercetin is mostly found in the apple skin. Don't forget to wash it thoroughly before eating to dissolve pesticides and other harmful ingredients.

Reducing the risk of lung cancer
One study in Hawaii even showed that regular consumption of apples can reduce the risk of lung cancer by 40 to 50 percent. Another study at Harvard Medical School showed that the risk of lung cancer in women decreased by 21 percent. However, researchers have not been able to ascertain whether there are factors other than antioxidants that make apples stand out more than other fruits in this regard.

Reducing the risk of diabetes
Other studies have shown that polyphenols in apples help fight increased blood sugar levels. Quercetin can prevent the formation of enzymes such as alpha-amylase and alpha-glucosidse which break down complex carbohydrates into simple sugars.

Polyphenols also reduce the absorption of glucose from the digestive system, stimulate beta cells of the pancreas to secrete insulin, and increase the discharge of glucose from the blood through stimulation of insulin receptors. The glycemic index in apples is low and is ranked 38. That's why apples are classified as good fruit for diabetics.

Good for a diet to lose weight
Apples are often used in diets to lose weight because of their low calorie content, only 50 calories per 100 g of fresh fruit. Plus, apples do not contain saturated fat and cholesterol. Apples actually contain a lot of dietary fiber that can maintain a full feeling for longer so you can avoid overeating.

This fiber also protects the mucous membrane from exposure to toxic substances by binding to cancer-causing compounds in the large intestine. Apples also contain B vitamins that help work enzymes in the body's metabolism. This vitamin is also needed to help release energy derived from carbohydrates.

Prevent heart disease and stroke
Food fiber in apples can also prevent the absorption of LDL and bad cholesterol in the body. Meanwhile, potassium helps control heart rate and blood pressure.

Potassium can also fight the bad effects of sodium which can cause high blood pressure or hypertension. This combination of dietary fiber and other nutrients in apples makes it superior in reducing the risk of heart disease and stroke.

Healthy digestive system

Regular consumption of apples can significantly change the amount of Clostridiales and Bacteriodes in the large intestine. Because the amount changes, the metabolism changes so that more fuel is available for colon cells. Apples also help absorb water in the intestine and facilitate the digestive system.

Improve memory
Research from the University of Massachusetts Lowell shows that apples help increase the production of chemical compounds acetylcholine which is a link between brain cells. As a result, memory increases and can reduce the risk of neudegenerative disease in elderly people. This is supported by antioxidants in apples that are able to protect brain cells from damage.

Maintain oral health
Chewing fresh apples can increase the production of saliva in the mouth. This saliva helps prevent bad bacteria from developing so the risk of tooth and mouth damage decreases.

Helps overcome asthma

Research shows that consumption of apple juice every day can reduce the intensity of wheezing in asthmatic children compared to those who only drink apple juice once a month. Pregnant women who diligently eat apples are also at lower risk of giving birth to children with asthma. Just like lung cancer, researchers have not been able to explain whether the main factors in apples are influential in this matter.

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