NEW POSSIBLE HEALTH BENEFITS OF APPLE, RISK AND PRECAUTIONS 2023
“An apple a day keeps the doctor away,” according to an old Welsh proverb, but what makes this fruit so special? What are the health benefits of eating apples? As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a “miracle food”.
Apples are loaded with antioxidants, flavonoids, and dietary fiber. Apple phytonutrients and antioxidants may help lower the risk of cancer, hypertension, diabetes, and heart disease. This article discusses the fruit’s nutritional profile as well as its potential health benefits. It also discusses potential risks and precautions, as well as some frequently asked questions.
HEALTH BENEFITS OF APPLE
ENHANCING NEUROLOGICAL HEALTH
According to a 2006 study published in the journal Experimental Biology and Medicine, quercetin (an antioxidant found in apples) was one of two compounds that helped to reduce cellular death caused by oxidation and inflammation of neurons. Another study presented at the same conference and published in the Journal of Alzheimer’s Disease suggested that drinking apple juice may increase the production of the essential neurotransmitter acetylcholine in the brain, leading to improved memory in mice with Alzheimer’s-like symptoms. Both studies were funded by unrestricted grants from the US Apple Association and the Apple Products Research and Education Council.
ALZHEIMER’S DISEASE PREVENTION
According to a 2008 study published in the Journal of Food Science, eating apples may be beneficial to your neurological health. The researchers discovered that eating apples on a daily basis may protect neuron cells from oxidative stress-induced neurotoxicity and may play an important role in lowering the risk of neurodegenerative disorders like Alzheimer’s disease.
LOWERING YOUR STROKE RISK
A study of 9,208 men and women found that those who ate the most apples had the lowest risk of stroke over a 28-year period. The researchers concluded that eating apples is associated with a lower risk of thrombotic stroke.
LOWERING BAD CHOLESTEROL LEVELS
Apples are a “miracle fruit,” according to a group of researchers at Florida State University. After only six months, older women who ate apples every day had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL).
LOWERING YOUR DIABETES RISK
Apples may also help reduce your risk of diabetes. A study of 187,382 people discovered that people who ate three servings of apples, grapes, raisins, blueberries, or pears per week had a 7% lower risk of developing type 2 diabetes than those who did not.
PREVENTING BREAST CANCER
According to a series of studies conducted by prominent Cornell researcher Rui Hai Liu, eating an apple a day may help prevent breast cancer. Liu stated that her research contributes to “the growing evidence that increased consumption of fruits and vegetables, including apples, would provide consumers with more phenolics, which are proving to have important health benefits. I would encourage consumers to eat a variety of fruits and vegetables on a daily basis.”
A team of researchers examined how the bioactive compounds of seven different apple varieties – Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh, and Red Delicious – affected the good gut bacteria of diet-induced obese mice in a study published in the journal Food Chemistry in 2014. Granny Smiths appeared to have the most beneficial effect on good gut bacteria, according to the researchers, when compared to all other apple varieties. They believe their findings will lead to strategies for preventing obesity and its associated disorders.
APPLE NUTRITIONAL PROFILE
Apples are low in fat, sodium, and cholesterol. Apples are nutritional powerhouses. They are high in the following nutrients:
According to the University of Maryland Medical Center, vitamin C is a powerful natural antioxidant capable of preventing some of the damage caused by free radicals as well as increasing the body’s resistance to infectious agents.
B-complex vitamins (riboflavin, thiamin, and vitamin B-6) are essential for the health of red blood cells and the nervous system.
Dietary fiber – According to the British National Health Service2, a high fiber diet can help prevent the development of certain diseases and may help keep the level of bad cholesterol in your blood from rising.
Apples are high in polyphenolic compounds, which are phytonutrients. These phytonutrients assist in protecting the body from the harmful effects of free radicals.
Calcium, potassium, and phosphorus are examples of minerals.
PRECAUTIONS AND RISKS
Apple consumption has been linked to no serious side effects. Apple seeds contain cyanide, a potent poison. Eating too many apple seeds can be dangerous. Apple seeds should never be eaten. Furthermore, due to their acidity, apples may be up to four times more damaging to teeth than carbonated drinks, according to a study led by Professor David Bartlett of the King’s Dental Institute. Professor Bartlett stated “Snacking on acidic foods all day is the most dangerous, whereas eating them at meal times is much safer. It’s not what you eat, but how you eat it – an apple a day is good, but eating it all day can damage your teeth.”